Catalyst Athletics 8-Week Pulls & Complexes

8-Week Pulls & Complexes 8 weeks Please do not distribute or publish Catalyst Athletics programs without permission.

Monday - Day 1 Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) • Snat Snatch ch Hig Highh-Pu Pull ll + Hang Hang Sna Snatc tch h (bel (below ow knee knee)) + Snat Snatch ch - 70% 70% x (1+1+1) x 6 • Snatch Snatch Pull Pull (con (contro trolle lled d ecce eccentr ntric ic in proper proper positi position) on) - 85%x 85%x4x4 4x4 • Haltin Halting g Snat Snatch ch Deadli Deadlift ft (knee) (knee) (contr (controll olled ed eccent eccentric ric in proper proper position) - 80%x3x4 • Back Squat - 70%x6x4 Week 1 of 8

Tuesday - Day 2 Technique Primer: Press in Clean (ascending weights) - 5, 4, 3 • Power Clean + Power Jerk - 70% x 2(1+1) x 6 • Push Press - 70%x4x4 • Back Back Squa Squatt Ju Jump - 20 20%x3x %x3x5 5 (% (% of of BS) BS)

Wednesday - Day 3 P ower Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) • Clea Clean n Hig Highh-Pu Pull ll + Hang Hang Clea Clean n (be (belo low w kne knee) e) + Clea Clean n - 70% 70% x (1+1+1) x 6 • Clea Clean n Pull Pull (co (cont ntro roll lled ed ecc eccen entr tric ic in in prop proper er pos posit itio ion) n) - 85% 85%x4 x4x4 x4 • Haltin Halting g Clean Clean Deadli Deadlift ft (knee) (knee) (contr (controll olled ed eccent eccentric ric in proper proper position) - 80%x3x4 • Parallel Front Squat - 65%x4x5

Thursday - Day 4 Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3

• • • •

Power Snatch + OHS (3 sec hold in bottom) - 70% x (2+1) x 6 Power Jerk + Jerk - 70% x (2+1) x 6 (% of Jerk) Snatch Balance (3 sec hold in bottom) - 70%x2x5 Box Jump - 3x4

Friday - Day 5 Rest Day

Saturday - Day 6 Technique Primer of Choice: 15 total reps • Snatch - 70%x3, 75%x2, 80%x1, 73%x3, 78%x2, 83%x1, 75%x3, 80%x2, 85%x1 • Clean & Jerk - 70% x (3+1), 75% x (2+1), 80% x (1+1), 73% x (3+1), 78% x (2+1), 83% x (1+1), 75% x (3+1), 80% x (2+1), 85% x (1+1) • Front Squat - 75%x3x5 • Quarter Squat Jump - 40%x3x4 (% of BS)

Sunday - Day 7 Rest Day

Monday - Day 8 Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) • Snatch High-Pull + Hang Snatch (below knee) + Snatch - 3RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM) • Snatch Pull (controlled eccentric in proper position) - 85%x4, 90%x4x3 • Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3, 85%x3x3 • Back Squat - 70%x6, 75%x6x3 Week 2 of 8 Tuesday - Day 9

Technique Primer: Press in Clean (ascending weights) - 5, 4, 3 • Power Clean + Power Jerk - 2(1+1)RM; 90% x 2(1+1), 95% x 2(1+1) (% of RM) • Push Press - 4RM; 90%x4, 95%x4 (% of RM) • Back Squat Jump - 20%x3x5 (% of BS)

Wednesday - Day 10 Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) • Clean High-Pull + Hang Clean (below knee) + Clean - (1+1+1)RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM) • Clean Pull (controlled eccentric in proper position) - 85%x4, 90%x4x3 • Halting Clean Deadlift (knee) (controlled eccentric in proper position) - 80%x3x2, 85%x3x2 • Parallel Front Squat - 65%x4x2, 70%x4x3

Thursday - Day 11 Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3 • Power Snatch + OHS (3 sec hold in bottom) - (2+1)RM; 90% x (2+1), 95% x (2+1) (% of RM) • Power Jerk + Jerk - (2+1)RM; 90% x (2+1), 95% x (2+1) (% of RM) • Snatch Balance (3 sec hold in bottom) - 75%x2x5 • Box Jump - 3x4


Saturday - Day 13 Technique Primer of Choice: 15 total reps • Snatch - 73%x3, 78%x2, 83%x1, 76%x3, 81%x2, 86%x1, 78%x3, 83%x2, 88%x1

•

• •

Clean & Jerk - 73% x (3+1), 78% x (2+1), 83% x (1+1), 76% x (3+1), 81% x (2+1), 86% x (1+1), 78% x (3+1), 83% x (2+1), 88% x (1+1) Front Squat - 75%x3x2, 80%x3x3 Quarter Squat Jump - 40%x3x4 (% of BS)


Monday - Day 15 Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) • Snatch High-Pull + Hang Snatch (below knee) + Snatch - 3RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM) • Snatch Pull (controlled eccentric in proper position) - 85%x4, 90%x4, 95%x4x2 • Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3, 85%x3, 90%x3, 80%x3 • Back Squat - 70%x6, 75%x6, 6RM Week 3 of 8 Tuesday - Day 16 Technique Primer: Press in Clean (ascending weights) - 5, 4, 3 • Power Clean + Power Jerk - 2(1+1)RM; 90% x 2(1+1), 95% x 2(1+1) (% of RM) • Push Press - 4RM; 90%x4, 95%x4 (% of RM) • Back Squat Jump - 20%x3x5 (% of BS)

Wednesday - Day 17 Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) • Clean High-Pull + Hang Clean (below knee) + Clean - (1+1+1)RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM) • Clean Pull (controlled eccentric in proper position) - 85%x4, 90%x4, 95%x4, 80%x4

• •

Halting Clean Deadlift (knee) (controlled eccentric in proper position) - 80%x3x2, 85%x3, 90%x3, 80%x3 Parallel Front Squat - 65%x4x2, 70%x4, 75%x4x2

Thursday - Day 18 Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3 • Power Snatch + OHS (3 sec hold in bottom) - (2+1)RM; 90% x (2+1), 95% x (2+1) (% of RM) • Power Jerk + Jerk - (2+1)RM; 90% x (2+1), 95% x (2+1) (% of RM) • Snatch Balance (3 sec hold in bottom) - 75%x2x2, 80%x2x3 • Box Jump - 3x4


Saturday - Day 20 Technique Primer of Choice: 15 total reps • Snatch - 75%x3, 80%x2, 85%x1, 78%x3, 83%x2, 88%x1, 80x3, 85%x2, 90%x1 • Clean & Jerk - 75% x (3+1), 80% x (2+1), 85% x (1+1), 78% x (3+1), 83% x (2+1), 88% x (1+1), 80% x (3+1), 85% x (2+1), 90% x (1+1) • Front Squat - 75%x3x2, 80%x3, 85%x3, 3RM • Quarter Squat Jump - 40%x3x4 (% of BS)


Monday - Day 22 Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) • Hang Snatch (below knee) + Snatch - 70%x2x5 • Snatch Pull - 80%x3, 85%x3, 90%x3, 80%x3

• Halting Snatch Deadlift (knee) - 70%x3x3 • Back Squat - 70%x4x3 Week 4 of 8 Tuesday - Day 23 Technique Primer: Press in Clean (ascending weights) - 5, 4, 3 • Power Clean + Power Jerk - 70% x (1+1) x 5 • Push Press - 70%x3x4 • Back Squat Jump - 20%x3x4 (% of BS)

Wednesday - Day 24 Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) • Hang Clean (below knee) + Clean - 70% x (1+1) x 5 • Clean Pull (controlled eccentric in proper position) - 80%x3, 85%x3, 90%x3, 80%x3 • Halting Clean Deadlift (knee) (controlled eccentric in proper position) - 70%x3x3 • Parallel Front Squat - 65%x3x3

Thursday - Day 25 Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3 • Power Snatch + OHS (3 sec hold in bottom) - 70% x (1+1) x 4 • Power Jerk + Jerk - 70% x (1+1) x 4 (% of jerk) • Snatch Balance (3 sec hold in bottom of second rep) - 70%x2x4 • Box Jump - 3x4


Saturday - Day 27 Technique Primer of Choice: 15 total reps • Snatch - (75%x3, 80%x2, 85%x1) x 3 • Clean & Jerk - (75% x (3+1), 80% x (2+1), 85% x (1+1)) x 3

• •

Front Squat - 80%x2x3 Quarter Squat Jump - 35%x3x3 (% of BS)


Monday - Day 29 Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) • Snatch - 70%x1x5 OTM, 75%x1x5 OTM, 80%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles • Snatch Pull - 90%x2, 100%x2,110%x2x3 • Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 90%x2x2 • Back Squat Jump - 20%x2x5 (% of BS) Week 5 of 8 Tuesday - Day 30 Technique Primer: Press in Clean (ascending weights) - 5, 4, 3 • Snatch High-Pull + Hang Snatch (knee) - 70% x (1+1) x 5 • Power Clean + Power Jerk - (1+1)RM; 90% x (1+1), 95% x (1+1) (% of RM) • Push Press - 3RM; 90%x3, 95%x3

Wednesday - Day 31 Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) • Clean & Jerk - 70% x (1+1) x 5 OTM, 75% x (1+1) x 5 OTM, 80% x (1+1) x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles • Clean Pull - 90%x2, 100%x2,110%x2x3 • Back Squat - 70%x3, 75%x3x3 • Box Jump - 4x3

Thursday - Day 32 Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3 • Power Snatch + OHS (3 sec hold in bottom) - (1+1)RM; 90% x (1+1), 95% x (1+1) • Power Jerk + Jerk - 70% x (1+1) x 5 (% of jerk) • Snatch Balance (3 sec hold in bottom of second rep) - HS; 80%x1, 85%x1, 90%x1 (% of HS)


Saturday - Day 34 Technique Primer of Choice: 15 total reps • Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS) • Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (% of HS) • Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3 • Quarter Squat Jump - 40%x3x4 (% of BS)


Monday - Day 36 Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) • Snatch - 73x1x5 OTM, 78x1x5 OTM, 83%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles • Snatch Pull - 95%x2, 105%x2,110%x2, 110%x2x2 • Front Squat - HS • Back Squat Jump - 20%x3x5 (% of BS) Week 6 of 8 Tuesday - Day 37

Technique Primer: Press in Clean (ascending weights) - 5, 4, 3 • Snatch High-Pull + Hang Snatch (knee) - 70% x (1+1) x 5 • Power Clean + Power Jerk - (1+1)RM; 90% x (1+1) (% of RM) • Push Press - HS

Wednesday - Day 38 Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) • Clean & Jerk - 73% x (1+1) x 5 OTM, 78% x (1+1) x 5 OTM, 83% x (1+1) x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles • Clean Pull - 95%x2, 105%x2,110%x2, 110%x2x2 • Back Squat - 70%x3, 75%x3x3 • Box Jump - 4x3

Thursday - Day 39 Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3 • Power Snatch + OHS (3 sec hold in bottom) - (1+1)RM; 90% x (1+1) • Power Jerk + Jerk - 70% x (1+1) x 5 (% of jerk) • Snatch Balance (3 sec hold in bottom of second rep) - HS


Saturday - Day 41 Technique Primer of Choice: 15 total reps • Snatch - HS; 80%x1, 85%x1, 90%x1, 85%x1, 90%x1, 95%x1 (% of HS) • Clean & Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of HS) • Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3 • Quarter Squat Jump - 40%x3x4 (% of BS)


Monday - Day 43 Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) • Snatch - HS; (90%x1, 95%x1, 100%x1) x 2 (% of HS) • Snatch Pull - 95%x2, 95%x2,110%x2x3 • Front Squat - 70%x2, 80%x2x2, 85%x2x2 • Back Squat Jump - 20%x3x5 (% of BS) Week 7 of 8 Tuesday - Day 44 Technique Primer: Press in Clean (ascending weights) - 5, 4, 3 • Snatch High-Pull + Hang Snatch (knee) - 70% x (1+1), 75% x (1+1) x3 • Power Clean + Power Jerk - (1+1)RM; 90% x (1+1) (% of RM) • Push Press - 70%x3, 75%x3x3

Wednesday - Day 45 Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) • Clean & Jerk - HS; (90% x (1+1), 95% x (1+1), 100% x (1+1)) x 2 (% of HS) • Clean Pull - 95%x2, 95%x2,100%x2x3 • Back Squat - 70%x3, 75%x3x3 • Box Jump - 4x3

Thursday - Day 46 Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3 • Power Snatch + OHS (3 sec hold in bottom) - (1+1)RM; 90% x (1+1) • Power Jerk + Jerk - 70% x (1+1), 75% x (1+1) x 3 (% of jerk) • Snatch Balance (3 sec hold in bottom of second rep) - 70% x 2 x 4


Saturday - Day 48 Technique Primer of Choice: 15 total reps • Snatch - HS • Clean & Jerk - HS • Front Squat - 70%x2, 80%x2, 85%x2x3 • Quarter Squat Jump - 40%x3x4 (% of BS)


Monday - Day 50 Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) • Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 • Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) • Clean Pull - 90%x2, 95%x2x2 • Back Squat - 70%x3, 75%x3x3 Week 8 of 8 Tuesday - Day 51 Rest Day

Wednesday - Day 52 • Snatch - 70%x1, 75%x1, 80%x1, 85%x1x2 • Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 2 • Snatch Pull - 95%x2x3 • Front Squat - 75%x3x3

Catalyst Athletics 8-Week Pulls & Complexes

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