CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com Cycle: 6 Week Back Squat Emphasis Prep Cycle 6 weeks This is a 6-week preparatory cycle that emphasizes back squat improvement and te sts a max back squat on week 6.
-------------------------Monday June 18 2012 -
Back Squat - 70% x 3 x 5 Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2 Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3 SLDL - 3x5
Week 1 of 6
This is a 6-week preparatory cycle.
-------------------------Tuesday June 19 2012 - Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2 - Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4 - Push Press - 75% x 5 x 3 With no rest: 600 m row 10 bent row 400 m row 10 bent row 200 m row 10 bent row
-------------------------Wednesday June 20 2012 -
Front Squat - 65% x 2 x 5 Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2 Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3 Good Morning - 3 x 5
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Thursday June 21 2012 - Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4 - Mid-Hang Snatch - 60% x 3 x 4 - Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3 3 sets: no rest: 10 DB hang power clean + push press 1 rope climb (or 10 rope pull-ups)
-------------------------Friday June 22 2012 Rest Day
-------------------------Saturday June 23 2012 -
Back Squat - 75% x 3 x 5 Snatch - heavy single Clean & Jerk - heavy single Weighted Lunge - 3 x 5/leg
-------------------------Sunday June 24 2012 Rest Day
-------------------------Monday June 25 2012 -
Back Squat - 75% x 3 x 5 Snatch Pull - 90% (of snatch) x 3 x 5 Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3 x 3 SLDL - 3 x 5
Week 2 of 6 -------------------------Tuesday June 26 2012 - Snatch + Pause Overhead Squat - 70% x 3+1 x 5 - Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 5 - Push Press - 75% x 5 x 3 4 sets; no rest: 6 DB hang power snatch / arm
10 pull-ups
-------------------------Wednesday June 27 2012 -
Front Squat - 70% x 2 x 5 Clean Pull - 90% (of clean) x 3 x 5 Halting Clean Deadlift - 85% (of clean) x 3 x 3 Good Morning - 3 x 5
-------------------------Thursday June 28 2012 - Power Clean + Clean + Jerk - 70% (of CJ) x 1+1+1 x 5 - MId-Hang Snatch - 65% x 3 x 5 - Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 3 3 sets; no rest: 4 (1 KB clean + 3 push press) / arm 12 KB chainsaw row / arm
-------------------------Friday June 29 2012 Rest Day
-------------------------Saturday June 30 2012 -
Back Squat - 80% x 3 x 5 Snatch - heavy single; 75% (of HS) x 2 x 3 Clean & Jerk - heavy single; 75% (of HS) x 2+1 x 3 Weighted Lunge - 3 x 8/leg
-------------------------Sunday July 1 2012 Rest Day
-------------------------Monday July 2 2012 - Front Squat - 70% x 2 x 5 - Snatch Pull - 90% (of snatch) x 3 x 3, 95% x 3 x 2
- Halting Snacth Deadlift (upper thigh) - 85% (of snatch) x 3 x 2, 90% x 3 - SLDL - 3 x 5 Week 3 of 6 -------------------------Tuesday July 3 2012 - Snatch + Pause Overhead Squat - 70% x 3+1 x 3, 75% x 3+1 x 2 - Power Clean + Power Jerk - 75% x 2(1+1) x 3, 80% x 2(1+1) x 2 - Push Press - 75% x 5, 80% x 5 x 2 3 sets; no rest: 8 KB snatch/arm 12 chin-ups
-------------------------Wednesday July 4 2012 -
Back Squat - 85% x 2 x 5 Clean Pull - 90% (of clean) x 3 x 3, 95% x 3 x 2 Halting Clean Deadlift - 85% (of clean) x 3 x 2, 90% x 3 Good Morning - 3 x 5
-------------------------Thursday July 5 2012 - Power Clean + Clean + Jerk - 75% (of clean) x 1+1+1 x 3, 80% x 1+1+1 x 2 - Mid-Hang Snatch - 65% x 3 x 3, 70% x 3 x 2 - Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 2, 80% x 5+1 4 sets; no rest: 10 plate topside halfmoons/side 5 KB clean/arm
-------------------------Friday July 6 2012 Rest Day
-------------------------Saturday July 7 2012 - Front Squat - 70% x 2 x 5
- Snatch - heavy single - Clean & Jerk - heavy single - Weighted Lunge - 3 x 8/leg
-------------------------Sunday July 8 2012 Rest Day
-------------------------Monday July 9 2012 -
Back Squat - 85% x 3 x 4 Snatch Pull - 90% (of snatch) x 3, 95% x 3 x 3 Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3, 90% x 3 x 2 SLDL - 3 x 5
Week 4 of 6 -------------------------Tuesday July 10 2012 - Snatch + Pause Overhead Squat - 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2 - Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1) x 4 - Push Press - 80% x 5, 85% x 3 x 2 3 sets: 5 box jumps (mid-thigh +); no rest max rep push-ups (stop short of failure); rest 30 sec
-------------------------Wednesday July 11 2012 -
Front Squat - 70% x 2 x 5 Clean Pull - 90% (of clean) x 3, 95% x 3 x 3 Halting Clean Deadlift (mid-thigh) - 85% (of clean) x 3, 90% x 3 x 2 Good Morning - 3 x 5
-------------------------Thursday July 12 2012 - Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 4 - Mid-Hang Snatch - 65% x 3, 70% x 3 x 4 - Snatch Push Press + Overhead Squat - 75% x 5+1, 80% x 5+1 4 sets; no rest: 1 min jump rope
10 pull-ups
-------------------------Friday July 13 2012 Rest Day
-------------------------Saturday July 14 2012 -
Back Squat - 90% x 1 x 5 Snatch - heavy single Clean & Jerk - heavy single Weighted Lunge - 3 x 6/eg
-------------------------Sunday July 15 2012 Rest Day
-------------------------Monday July 16 2012 -
Front Squat - 70% x 2 x 5 Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 Halting Snatch Deadlift - 90% (of snatch) x 3, 95% x 3 SLDL - 3 x 5
Week 5 of 6 -------------------------Tuesday July 17 2012 - Snatch + Pause Overhead Squat - 70% x 2+1, 75% x 2+1, 80% x 2+1 x 2 - Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1), 85% x 1+1 x 2 - Push Press - 85% x 3 x 2, 90% x 3 3 sets; no rest: 10 Chinese DB rows/arm 10 topside plate halfmoons/side
-------------------------Wednesday July 18 2012
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Back Squat - 90% x 2 x 3 Clean Pull - 95% (of clean) x 3 x 2, 100% x 3 Halting Clean Deadlift - 90% (of clean) x 3, 95% x 3 Good Morning - 3 x 5
-------------------------Thursday July 19 2012 - Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 2, 85% x 1+1+1 - Mid-Hang Snatch - 65% x 3, 70% x 3 x 2, 73% x 3 - Snatch Push Press + Pause Overhead Squat - 80% (of snatch) x 5+1 x 3 3 sets; no rest: 12 KB clean + press/arm 300 m row
-------------------------Friday July 20 2012 Rest Day
-------------------------Saturday July 21 2012 -
Front Squat - 70% x 2 x 5 Snatch - heavy single Clean & Jerk - heavy single Weighted Lunge - 3 x 6/leg
-------------------------Sunday July 22 2012 Rest Day
-------------------------Monday July 23 2012 -
Back Squat - 95% x 1 x 3 Snatch Pull - 90% (of snatch) x 2 x 2 Halting Snatch Deadlift (upper thigh) - 90% (of snatch) x 2 x 2 SLDL - 3 x 5
Week 6 of 6 -------------------------Tuesday July 24 2012
- Power Clean + Jerk - 80% (of PC) x 1+1 x 3 - Mid-Hang Snatch - 70% x 3 x 3 - Snatch Push Press + Overhead Squat - 5+1 heavy as possible 3 sets; no rest: 90 sec jump rope 10 chin-ups -------------------------Wednesday July 25 2012 -
Front Squat - 70% x 2 x 5 Clean Pull - 90% (of clean) x 2 x 3 Halting Clean Deadlift (mid-thigh) - 90% (of clean) x 2 x 2 Tech exercise of choice - 15 min
-------------------------Thursday July 26 2012 - Snatch - 70% x 2 x 3 - Power Clean + Power Jerk - 80% x 2(1+1), 85% x 1+1, 90% x 1+1 - Push Press - 80% x 3, 85% x 2, heavy single 3 sets; no rest: 15 push-ups 10 DB hang power clean
-------------------------Friday July 27 2012 Rest Day
-------------------------Saturday July 28 2012 - Back Squat - max - Snatch - heavy single - Clean & Jerk - heavy single
-------------------------Sunday July 29 2012 Rest Day
