CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.

com
Cycle: Classic Cycle 2
5 weeks
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an
emphasis on pulling strength.
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Monday August 30 2010

- Snatch - 75% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Snatch pull - 90% (of snatch) x 3 x 3
- Snatch deadlift - 100% (of snatch) x 3 x 3
- Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps

Week 1

This will be a 5-week cycle and will peak for max snatch and CJ on the weekend o
f October 2-3. These workouts will have quite a few exercises, so stay on task a
nd keep moving.

If your snatch/clean maxes are limited significantly by technique, the prescribe
d weights for snatch/clean pulls/deadlifts will be too light. Move these up acco
rdingly with the understanding that pulls must be fast at the top, and both pull
s and deadlifts MUST be performed with perfect snatch/clean pulling positions an
d postures.

Add ab work at least 3 days each week at the end of the workouts. Rotate through
flexion, lateral flexion, rotation and static stabilization exercises.
--------------------------
Tuesday August 31 2010

- Power snatch - 80% x 1 x 4
- Power clean + power jerk - 80% (of PC) x 1 x 4
- Overhead squat - 80% x 1; 70% x 2 x 2

4 sets; no rest:
10 pull-ups
10 <a href="/exercises/exercise.php?exerciseID=267">sandbag muscle snatches</a>
--------------------------
Wednesday September 1 2010

- Snatch - 70% x 1 x 4
- Clean & jerk - 75% x 1 x 3
- Clean pull - 90% (of clean) x 3 x 3
- Clean deadlift - 100% (of clean) x 3 x 3
- Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps

--------------------------
Thursday September 2 2010

- Jerk - max for day; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 65% x 3 sets
- 2-position clean (floor, mid-thigh) - 65% x 3 sets
- Push press - 75% x 5 x 4

3 sets; no rest:
10 KB snatch/arm
15 hanging leg raises
--------------------------
Friday September 3 2010
Rest
--------------------------
Saturday September 4 2010

- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day

3 sets:
400 m row sprint
1 min rest

Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up
attempts each time as you work you way up to prep for competition. On some Satur
days you will make records; on others, you may only be good for 80%. Take it up
as much as you can and try to remain flexible.
--------------------------
Sunday September 5 2010
Rest
--------------------------
Monday September 6 2010
Snatch - 77% x 1 x 3
Clean & jerk - 72% x 1 x 3
Snatch pull - 95% (of snatch) x 3 x 3
Snatch deadlift - 103% (of snatch) x 3 x 3
Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps

Week 2
--------------------------
Tuesday September 7 2010

- Power snatch - 82% x 1 x 4
- Power clean & power jerk - 82% x 1 x 4
- Overhead squat - 85% x 1; 75% x 2 x 2

3 sets; no rest:
10 broad jump
15 dips
20 sit-ups
--------------------------
Wednesday September 8 2010

- Clean & jerk - 77% x 1 x 3
- Snatch - 72% x 1 x 3
- Clean pull - 95% (of clean) x 3 x 3
- Clean deadlift - 103% (of clean ) x 3 x 3
- Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps

--------------------------
Thursday September 9 2010

- Jerk - max for day; 80% of that x 2 x 3
- Mid-hang or block snatch - 70% x 3 x 3
- Mid-hang or block clean - 70% x 3 x 3

3 sets; no rest:
20 halfmoon (10/side)
10 barbell bent row
--------------------------
Friday September 10 2010
Rest
--------------------------
Saturday September 11 2010

- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day

4 sets:
10 1-Arm KB swing/arm
10 pull-ups
--------------------------
Sunday September 12 2010
Rest
--------------------------
Monday September 13 2010

- Snatch - 78% x 1 x 3
- Clean & jerk - 73% x 1 x 3
- Snatch pull - 97% (of snatch) x 3 x 3
- Snatch deadlift - 105% (of snatch) x 3 x 3
- Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps

Week 3
--------------------------
Tuesday September 14 2010

- Power snatch - 75% x 2 x 3
- Jerk - max for day; 80% of that x 2 x 2

4 sets:
8 DB muscle snatch
Max consecutive pull-ups; 8 reps minimum/set
45 sec rest
--------------------------
Wednesday September 15 2010

- Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
- Clean pull - 97% (of clean) x 3 x 3
- Clean deadlift - 105% (of clean) x 2 x 3
- Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps

--------------------------
Thursday September 16 2010

- Jerk - 80% x 2 x 2; 85% x 2 x 2
- Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2

3 sets; no rest:
15 DB chainsaw row/arm
15 push-ups with feet elevated
--------------------------
Friday September 17 2010
Rest
--------------------------
Saturday September 18 2010

- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
- Good morning - 3 x 10

--------------------------
Sunday September 19 2010
Rest
--------------------------
Monday September 20 2010

- Snatch - 79% x 1 x 3
- Clean & jerk - 74% x 1 x 3
- Snatch pull on 2&quot; riser - 90% (of snatch) x 3 x 3
- Front squat - 84% x 2 x 4

Week 4
--------------------------
Tuesday September 21 2010

- Mid-hang power snatch + mid-hang snatch - 55%x3, 60%x3, 65%x3
- Jerk - 75% x 3 x 3

4 sets; no rest:
10 DB hang high-pull
10 sandbag push press
--------------------------
Wednesday September 22 2010

- Clean & jerk - 79% x 1 x 3
- Snatch - 74% x 1 x 3
- Clean pull off 2&quot; riser - 90% (of clean) x 3 x 3
- Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps

--------------------------
Thursday September 23 2010

- Jerk - max for day; 80% of that x 1 x 3
- Power snatch - 70% x 3 x 3
- Power clean - 70% x 3 x 3

3 sets; no rest:
15 pull-ups
10 KB snatch/arm
--------------------------
Friday September 24 2010
Rest
--------------------------
Saturday September 25 2010

- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
- Stiff-legged deadlift - 3 x 5

--------------------------
Sunday September 26 2010
Rest
--------------------------
Monday September 27 2010

- Snatch - 90-95% x 1
- Clean & jerk - 90-95% x 1
- Front squat - 90% x 1

Control snatch and CJ weights within the prescribed range based on how you feel
each day this week. Err on the lighter side and cut reps if you're not starting
to feel recovered by Wednesday.

Week 5
--------------------------
Tuesday September 28 2010

- Snatch - 85-90% x 1
- Clean & jerk - 85-90% x 1
- Back extensions - 2 x 10 (no weight)

--------------------------
Wednesday September 29 2010

- Snatch - 75-80% x 1 x 1-3
- Clean & jerk - 75-80% x 1 x 1-2
- Light ab work

--------------------------
Thursday September 30 2010

- Snatch - 60% x 1 x 3-5
- Clean & jerk - 60% x 1 x 2-3

--------------------------
Friday October 1 2010
Rest
--------------------------
Saturday October 2 2010

- Snatch - max
- Clean & jerk - max
- Back or front squat - max

Rest 10 minutes between exercises, but stay warm.
--------------------------
Sunday October 3 2010
Rest