Week 1
Week 2
Week 3
Week 4
Week 5
Variables
Monday Snatch - 5 sets x 3 reps @ 53 Jerk - 5 x 3 @ 75 Front Squat - 5 x 3 @ 102 Snatch Deadlift - 3 x 5 @ 70 Tuesday Power Snatch + Snatch Push Press + Overhead Squat - 3 x 3+3+3 @ 41, 2 x 3+3+3 @ 44 Power Clean + Power Jerk - 2 x 2(1+1) @ 56, 3 x 2(1+1) @ 60 Snatch Pull - 2 x 3 @ 63, 3 x 3 @ 67 Wednesday Clean - 5 x 3 @ 75 BTN Jerk - (Hold Split 3 Secs) - 5 x 3 @ 75 Back Squat - 5 x 2 @ 119 Clean Pull - 2 x 3 @ 90, 3 x 3 @ 95 Thursday
Monday Clean - 3 x 3 @ 75, 2 x 2 @ 80 BTN Jerk - (Hold Split 3 Secs) - 3 x 3 @ 75, 2 x 2 @ 80 Back Squat - 5 x 2 @ 119 Snatch Deadlift - 1 x 5 @ 70, 2 x 5 @ 74 Tuesday Power Snatch + Snatch Push Press + Overhead Squat - 1 x 3+3+3 @41, 4 x 3+3+3 @ 44 Power Clean + Power Jerk - 4 x 2(1+1) @ 60, 1 x 2(1+1) @ 64 Snatch Pull - 2 x 3 @ 67, 3 x 3 @ 70 Wednesday Front Squat - 5 x 2 @ 115 Snatch - 3 x 3 @ 53, 2 x 2 @ 56 Jerk - (Hold Split 3 Secs) - 3 x 3 @ 75, 2 x 2 @ 80 Clean Pull - 2 x 3 @ 95, 3 x 3 @ 100 Thursday Power Clean + Push Press - 3 x 2(2+1) @ 60, 2 x 2(2+1) @ 64 Snatch Push Press + Snatch Balance - 3 x 3+1 @ 49, 2 x 3+1 @ 56 Clean Pull - 5 x 3 @ 95 Saturday Snatch - Heavy Single @ 60+ Clean and Jerk - Heavy Single @ 85+ Clean Deadlift - 1 x 5 @ 100, 2 x 5 @ 105 Back Squat - 5 x 2 @ 119
Monday Front Squat - 4 x 3 @ 115 Snatch - 1 x 3 @ 53, 4 x 2 @ 56 Jerk - (Hold Split 3 Secs) - 1 x 3 @ 75, 4 x 2 @ 80 Clean Pull - 4 x 3 @ 100 Tuesday Power Snatch + Snatch Push Press + Overhead Squat 1 x 2+2+1 @ 41, 2 x 2+2+1 @ 44, 2 x 2+2+1 @ 47
Monday Clean and Jerk - 2+1 @ 75, 1+1 x 2 @ 80, 1+1 x 2 @ 85 Clean Pull - 1 x 3 @ 95, 1 x 3 @ 100, 2 x 3 @ 105 Back Squat - 5 x 2 @ 119
Monday Front Squat - 3 x 1 @ 122 Snatch - 3 x 42, 3 x 46, 2 x 49, 2 x 53, 1 x 56, 3 x 1 @ 60 Clean and Jerk - 1 x 60, 1 x 65, 1 x 70, 1 x 75, 1 x 80, 1 x 85 Clean Pull - 1 x 2 @ 85, 1 x 2 @ 90, 1 x 2 @ 95 Tuesday
Snatch
Power Snatch - 3 x 1 @ 41, 3 x 1 @ 44
Power Clean
Power Clean + Push Press - 5 x 2(2+1) @ 60 Snatch Push Press + Snatch Balance - 5 x 3+1 @ 49 Snatch Pull - 5 x 3 @ 63 Saturday Front Squat - 5 x 3 @ 108 Snatch - Heavy Single (a.k.a. 85%+), @ 60+ Clean and Jerk - Heavy Single, @ 85+ Clean Deadlift - 3 x 5 @ 100
Link to Original Page: http://www.catalystathletics.com/workouts/cycle.php?cycleID=47
Tuesday Power Snatch + Overhead Squat - 1 x 2+1 @ 41, 1 x 2+1 @ 44, 1 x 2+1 @ 47, 3 x 1+1 @ 50 Power Clean + Jerk - 2 x 2+1 @ 60, 1 x 2+1 @ 64, 3 x 1+1 @ Power Clean + Power Jerk - 2 x 2+1 @ 60, 2 x 2+1 @ 64 68 Snatch Pull - 4 x 3 @ 67 Snatch Pull - 2 x 2 @ 67, 2 x 2 @ 70 Wednesday Wednesday Clean - 1 x 3 @ 75, 4 x 2 @ 80 Front Squat - 3 x 2 @ 122 BTN Jerk - 1 x 2 @ 75, 4 x 2 @ 80 Snatch - 1 x 2 @ 53, 1 x 2 @ 56, 3 x 1 @ 60, 1 x 1 @ 56 Snatch Pull - 4 x 3 @ 70 Jerk - 1 x 2 @ 75, 1 x 2 @ 80, 3 x 1 @ 85, 1 x 1 @ 80 Back Squat - 5 x 2 @ 119 Snatch Pull - 2 x 3 @ 70, 2 x 2 @ 74 Thursday Thursday Power Clean + Push Press - 1 x 2(1+1) @ 60, 4 x 2(1+1) @ 64 Power Snatch - 2 x 2 @ 44, 4 x 1 @ 47 Snatch Push Press + Snatch Balance - 1 x 2+1 @ 49, 2 x 2+1 @ 53, 2 x 2+1 @ 56 Power Clean + Power Jerk - 2 x 2+1 @ 60, 4 x 1+1 @ 64 Clean Pull - 4 x 3 @ 67 Clean Pull - 2 x 2 @ 95, 2 x 2 @ 100 Saturday Saturday Front Squat - 5 x 1 @ 122 Snatch - Heavy Single @ 60+ Snatch - Heavy Single @ 60+ Clean and Jerk - Heavy Single @ 85+ Clean and Jerk - Heavy Single @ 85+ Clean Pull - 3 x 3 @ 105 Snatch Pull - 3 x 3 @ 70 Back Squat - 5 x 2 @ 119
Power Clean + Jerk - 3 x 1+1 @ 56, 3 x 1+1 @ 60 Front Squat Wednesday Snatch - 3 x 42, 3 x 46, 2 x 49, 2 x 53, 3 x 1 @ 56 Clean and Jerk - 1+1 x 42, 1+1 x 46, 1+1 x 49, 1+1 x 53, 1+1 x 56 Snatch Pull - 2 x 60, 2 x 63, 2 x 67 Back Squat - 5 x 2 @ 119 Thursday Power Snatch - 3 x 1 @ 41, 3 x 1 @ 44 Power Clean and Jerk - 3 x 1+1 @ 56, 3 x 1+1 @ 60 Saturday Front Squat - max, aim to beat 135 Snatch - Heavy Single @ 60+ Clean and Jerk - Heavy Single @ 85+
Calculators
1 RM Estimator (Brzycki Equation) 70 Weight Reps Estimated 1 RM Clean and Jerk 100 5 113 100 Power Snatch Max Estimate (From Max Snatch) Power Snatch 56 58 Power Clean Max Estimate (From Max C+J) 80 80 *Note: estimates are based on being 80% of max snatch/C+J, as per the findings of the Soviets. It may or 135 may not be higher or lower, adjust it as needed.
Back Squat 170 Push Press 80 Round To Nearest 1
