12-Week Traditional Cycle

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com Cycle: 12-Week Traditional Cycle 12 weeks This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocy cle.
-------------------------Monday September 3 2012 -

Snatch - 60%x3, 65%x3, 70%x3x4 Snatch Pull - 90% (of sn) x 3 x 4 Back Squat - 70% x 6 x 5 SLDL - 3x5

If you feel good, take the weights up after at least 1 set at the prescribed hea viest weight. Week 1 of 12 -------------------------Tuesday September 4 2012 - Power Clean - 70% x 3 x 5 - Power Jerk (% of split jerk) - 60% x 3 x 5 - Push Press - 70% x 5 x 5 4 sets; no rest: 2 min jump rope 10 pull-ups 10 push-ups

If you feel good, take the weights up -------------------------Wednesday September 5 2012 - Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4 - Clean Pull - 90% x 3 x 4 - Front Squat - 70% x 4 x 5 If you feel good, take the weights up -------------------------Thursday September 6 2012

- Hang Muscle Snatch - 5x3 - Power Snatch - 70% x 3 x 5 - Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5 5 sets; no rest (w 2 DBs): 5 DB hang power snatch 5 DB hang power clean 5 DB push press

If you feel good, take the weights up -------------------------Friday September 7 2012 Rest Day

-------------------------Saturday September 8 2012 -

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4 Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4 Back Squat - 75% x 3 x 5 Good Morning - 3x5 Press - 3 x 8

If you feel good, go up on the last 80% sets of snatch and CJ and on squats. -------------------------Sunday September 9 2012 Rest Day


Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3 Snatch Pull - 95% (of sn) x 3 x 4 Back Squat - 75% x 6 x 5 SLDL - 3x5

If you went heavier last week than the prescribed weights, aim to add weight to at least one set today, and to as many as you can. This goes for the entire week .

Week 2 of 12

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Tuesday September 11 2012 - Power Clean - 75% x 3 x 5 - Power Jerk (% of split jerk) - 65% x 3 x 5 - Push Press - 75% x 5 x 5 4 sets; no rest; alternate arms after each set: 5 KB swing high-pull 5 KB snatch 5 KB overhead squat

-------------------------Wednesday September 12 2012 - Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3 - Clean Pull - 95% (of clean) x 3 x 4 - Front Squat - 75% x 4 x 5

-------------------------Thursday September 13 2012 - Hang Muscle Snatch - 5x3 - Power Snatch - 75% x 3 x 5 - Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5 3 sets; no rest: 600 m row 25 push ball (6-8# ball)

-------------------------Friday September 14 2012 Rest Day

-------------------------Saturday September 15 2012 x 1+1 -

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2 Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 2 Back Squat - 80% x 3 x 5 Good Morning - 3x5 Press - 3 x 8

-------------------------Sunday September 16 2012

Rest Day


Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM Snatch Pull - 100% (of sn) x 3 x 4 Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM SLDL - 3x5

Take as many additional sets as you need to find your RMs. Week 3 of 12

-------------------------Tuesday September 18 2012 , 78%

Hang Muscle Snatch - 5 x 3 Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1 x 5+1, max 5+1

3 sets; no rest: 1 min jump rope 10 pull-ups

-------------------------Wednesday September 19 2012 - Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1 - Clean Pull - 100% (of clean) x 3 x 4 - Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM

-------------------------Thursday September 20 2012 - Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM - Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM - Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM 3 sets; no rest: 300 m row @ 75% effort 10 push-ups


-------------------------Saturday September 22 2012 x 1+1 -

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% , 90% x 1+1, heavy 1+1 Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM Good Morning - 3x5 Press - 8RM

-------------------------Sunday September 23 2012 Rest Day

-------------------------Monday September 24 2012 - Snatch - 60%x2, 65%x2x2, 70%x2x3 - Snatch Pull - 90%x2x2, 95%x2x2 - Back Squat - 70% x 4 x 5 This is a recovery week, so it should feel fairly easy, Next week will start loading again.

Week 4 of 12 -------------------------Tuesday September 25 2012 - Power Clean - 70% x 2 x 5 - Power Jerk - 60% (of split jerk) x 2 x 5 - Push Press - 70% x 3 x 3 At ~75% effort: 1000 m row -------------------------Wednesday September 26 2012 - Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3 - Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2 - Front Squat - 70% x 3 x 5

-------------------------Thursday September 27 2012 - Power Snatch - 70% x 2 x 5 - Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4 - Press - 3 x 5 (use last week's weight) 3 ladders of 3-5-7 reps each: KB swing 1-arm KB clean + push press


-------------------------Saturday September 29 2012 - Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3 - Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3 - Back Squat - 75% x 2 x 4

-------------------------Sunday September 30 2012 Rest Day

-------------------------Monday October 1 2012 -

Snatch - 60%x3, 65%x3, 70%x2, 75x2x4 Snatch Pull - 100% (of sn) x 3 x 4 Back Squat - 75% x 4 x 5 SLDL - 3x5

Week 5 of 12 -------------------------Tuesday October 2 2012 - Power Clean - 70%x3, 75%x3, 80% x 2 x 4 - Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4 - Push Press - 70% x 5, 75% x 5, 80% x 3 x 3 2-4-6-8-10-8-6-4-2 reps of: Pull-ups

Dips

-------------------------Wednesday October 3 2012 - Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4 - Clean Pull - 100% (of clean) x 3 x 4 - Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3

-------------------------Thursday October 4 2012 - Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4 - Snatch HIgh-Pull - 75% (of snatch) x 3 x 5 - Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3 3 sets; 1 min rest: 500 m row sprint 15 Kb swings

-------------------------Friday October 5 2012 Rest Day

-------------------------Saturday October 6 2012 - Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single - Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, h eavy single - Back Squat 75% x3, 80%x3x4 - Good Morning - 3x5 - Press - 3x6

-------------------------Sunday October 7 2012 Rest Day

-------------------------Monday October 8 2012 - Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3 - Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2 - Back Squat - 70%x4, 75%x4, 80%x4x3

- SLDL - 3x5 Just like last week, increase the weights on the heaviest sets of each exercise if you're feeling good.

Week 6 of 12 -------------------------Tuesday October 9 2012 - Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2 - Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2 - Push Press - 70%x5, 75%x5, 80%x3x3 7 sets; no rest: 5 DB power clean 5 DB push press 5 DB bent row

-------------------------Wednesday October 10 2012 - Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3 - Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2 - Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2

-------------------------Thursday October 11 2012 - Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2 - Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3 - Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1x2 20-15-10-5 reps, no rest: Chin-ups Push-ups


-------------------------Saturday October 13 2012

- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single - Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, h eavy single - Back Squat 75% x3, 80%x3x2, 85%x3x2 - Good Morning - 3x5 - Press - 3x6


-------------------------Monday October 15 2012 -

Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2 Back Squat - 70%x4, 75%x4, 80%x4, 4RM SLDL - 3x5

Week 7 of 12 -------------------------Tuesday October 16 2012 - Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM - Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM - Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM 5 sets; no rest: 8 KB swings 4 KB clean + push press/arm -------------------------Wednesday October 17 2012 - Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM - Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2 - Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM

-------------------------Thursday October 18 2012 - Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM - Snatch High-Pull - 75% (of sn) x3, 80%x3x3 - Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x 3+1, 85%x3+1, 3+1RM

3 sets; no rest: 500 m row 15 chin-ups -------------------------Friday October 19 2012 Rest Day

-------------------------Saturday October 20 2012 - Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single - Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, h eavy single - Back Squat 75% x3, 80%x3x2, 85%x3, 3RM - Good Morning - 3x5 - Press - 1RM


-------------------------Monday October 22 2012 - Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3 - Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2 - Back Squat - 70%x3, 75%x3, 80%x2x3 Week 8 of 12 -------------------------Tuesday October 23 2012 - Power Clean - 70%x2, 75%x2, 80%x1x3 - Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3 - Push Press - 70%x3, 75%x3x2 Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m -------------------------Wednesday October 24 2012 - Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets - Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2 - Front Squat - 70%x3, 75%x2x3

-------------------------Thursday October 25 2012 - Power Snatch - 70%x2, 75%x2, 80%x1x3 - Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2 - Jerk Bnk - 60%x2, 65%x2, 70%x2x3 3 sets; no rest: 10 KB swings 10 KB clean/arm 10 KB push press/arm


-------------------------Saturday October 27 2012 Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4 Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets Back Squat - 70%x2, 75%x2, 80% x 2 x 2


-------------------------Monday October 29 2012 -

Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3 Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2 Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4

This next 4-week block is based on programming by Bob Takano. Check out his book here. Wee k 9 of 12 -------------------------Tuesday October 30 2012 - Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3 - Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70%

x 2+1 x 3 sets - Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3 5 sets; 30 sec rest between sets: 10 push-ups (on DBs) 10 renegade rows/arm

-------------------------Wednesday October 31 2012 - Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2 - Press - 4 x 4 - challenging weight but smooth reps; no grinds 4 sets; no rest: 15 KB swings 10 pull-ups -------------------------Thursday November 1 2012 -

Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3 Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2 Snatch Pull - 105%x3x5 Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4

-------------------------Friday November 2 2012 Rest Day

-------------------------Saturday November 3 2012 - Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 s ets - Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets - Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3 - Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2

-------------------------Sunday November 4 2012 Rest Day

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Monday November 5 2012 -

Snatch - heavy single, (90%x1, 95%x1, HS) x 3 Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3 Clean Pull - 105% (of cln) x 2 x 5 Front Squat - heavy single, (90%x1, 95%x1, HS) x 3

On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heav y single. Week 10 of 12 -------------------------Tuesday November 6 2012 - Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3 - Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3 - Snatch Balance - 70% (of sn) x 3 x 4 4 sets; 30 sec rest after each set: 5 box jumps 10 1-arm KB swings/arm

-------------------------Wednesday November 7 2012 - Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2 - Good morning - 4x5 15-12-9-5 reps of: Chin-ups DB push press

-------------------------Thursday November 8 2012 -

Snatch - heavy single; 85%x2x4 Clean & Jerk - heavy single; 85%x2+1x4 Snatch Pull - 105% (of sn) x 2 x 5 Back Squat - heavy single, (90%x1, 95%x1, HS) x 3

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Friday November 9 2012 Rest Day

-------------------------Saturday November 10 2012 1)x3 -

Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3 Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+ Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3 Clean Pull - 90% (of cln) x3, 100%x3x4


-------------------------Monday November 12 2012 - Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3 - Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+ 1, 90%x1+1 x3 - Clean Pull - 95% (of cln) x 2 x 5 - Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90% x2x3 Week 11 of 12 -------------------------Tuesday November 13 2012 0% of -

Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1 Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1, 10 HS x 1+1 Snatch Pull - 105% (of sn) x 3 x 5

3 sets; no rest: 5 DB overhead lunge/leg 10 hanging leg raises -------------------------Wednesday November 14 2012 - Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2 - Snatch Balance - 75% (of sn) x 2 x 4 - Good Morning - 4x5 5 sets; no rest: 8 DB row/arm

8 alternating DB press/arm

-------------------------Thursday November 15 2012 -

Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1 Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1 Clean Pull - 100% (of cln) x 2, 105% x 2 x 4 Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1)

x 3

-------------------------Friday November 16 2012 Rest Day

-------------------------Saturday November 17 2012 -

Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2 Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1 Snatch Pull - 105% (of sn) x 2 x 3 Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2


-------------------------Monday November 19 2012 - Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3 - Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1 +1, 85%x1+1x3 - Snatch Pull - 95% (of sn) x 2 x 5 - Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3 Week 12 of 12 -------------------------Tuesday November 20 2012 Rest Day

-------------------------Wednesday November 21 2012 - Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3

- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3 - Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3 - Snatch High-Pull - 85% (of sn) x 3 x 4

-------------------------Thursday November 22 2012 Rest Day

-------------------------Friday November 23 2012 - Power Snatch - 60% x 2 x 5 - Power Clean & Jerk - 60% x 2(1+1) x 5

-------------------------Saturday November 24 2012 - Snatch - max - Clean & Jerk - max - Front or back squat - max


12-Week Traditional Cycle

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