8-Week Rough 8 weeks Please do not distribute or publish Catalyst Athletics programs without permission.
Monday - Day 1 Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights) • Snat Snatch ch - HS; HS; (80% (80%x1 x1,, 85% 85%x1 x1,, 90% 90%x1 x1)) x 2 (% of HS) HS) • Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2 • Back Squat - 75%x3x6 -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max -Reverse Crunch - 3 x max Week 1 of 8
Tuesday - Day 2 Technique Primer: Hang Muscle Snatch - 3x3 • High-Ha -Hang Sna Snatch - 70%x2x6 • Power Clean + Power Jerk - 70% x 2(1+1) x 6 • Snatch Pull - 85%x3, 90%x3, 95%x3, 85%x3 -Back Extension - 3x15 -Standing Plate Twist - 3x15/side -Weighted Plank - 3 x 10-30sec
Wednesday - Day 3 Technique Primer: Press in Clean - 5, 4, 3 (ascending weights) • Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (% of HS) • Snat Snatch ch - (70 (70%x %x1 1, 75 75%x1 %x1, 80 80%x1 %x1) x 2 • Front Squat - 70%x3x6 -Weighted Back Extension - 3x10 -Weighted Sit-Up - 4xmax -Crunch - 3 x max
Thursday - Day 4 • Power Snatch - 70%x2x6 Technique Primer: Hang Muscle Clean - 3x3 • High-Hang Clean + Power Jerk - 70% x 2(1+1) x 6 • Clean Pull - 85%x3, 90%x3, 95%x3, 85%x3 -Back Extension - 3x15 -Jackknife - 3 x max -Weighted Planks - 3x10-30sec
Friday - Day 5 Rest Day
Saturday - Day 6 Technique Primer: Tall Snatch - 3x3 • Snatch - HS Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3) • Clean & Jerk - HS • Back Squat - HS -Weighted Back Extension - 3x10 -Ab Work of Choice - 6 sets
Sunday - Day 7 Rest Day
Monday - Day 8 Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights) • Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS) • Clean & Jerk - 70% x (1+1), (75% x (1+1), 80% x (1+1), 85% x (1+1)) x 2 • Back Squat - 78%x3x6 -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max -Reverse Crunch - 3 x max
Week 2 of 8
Tuesday - Day 9 Technique Primer: Hang Muscle Snatch - 3x3 • High-Hang Snatch - 70%x2x3, 75%x2x3 • Power Clean + Power Jerk - 70% x 2(1+1) x 3, 75% x 2(1+1) x 3 • Snatch Pull - 90%x3, 95%x3, 100%x3, 85%x3 -Back Extension - 3x15 -Standing Plate Twist - 3x15/side -Weighted Plank - 3 x 10-30sec Wednesday - Day 10 Technique Primer: Press in Clean - 5, 4, 3 (ascending weights) • Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (% of HS) • Snatch - 70%x1, (75%x1, 80%x1, 85%x1) x 2 • Front Squat - 73%x3x6 -Weighted Back Extension - 3x10 -Weighted Sit-Up - 4xmax -Crunch - 3 x max Thursday - Day 11 • Power Snatch - 70%x2x3, 75%x2x3 Technique Primer: Hang Muscle Clean - 3x3 • High-Hang Clean + Power Jerk - 70% x 2(1+1) x 3, 75% x 2(1+1) • Clean Pull - 90%x3, 95%x3, 100%x3, 85%x3 -Back Extension - 3x15 -Jackknife - 3 x max -Weighted Planks - 3x10-30sec Friday - Day 12 Rest Day
Saturday - Day 13 Technique Primer: Tall Snatch - 3x3 • Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3) • Clean & Jerk - HS • Front Squat - HS -Weighted Back Extension - 3x10 -Ab Work of Choice - 6 sets
Sunday - Day 14 Rest Day
Monday - Day 15 Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights) • Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS) • Clean & Jerk - 70% x (1+1), 75% x (1+1), (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 • Back Squat - 80%x3x6 -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max -Reverse Crunch - 3 x max Week 3 of 8
Tuesday - Day 16 Technique Primer: Hang Muscle Snatch - 3x3 • High-Hang Snatch - 75%x2x3, 75%x2x3 • Power Clean + Power Jerk - 75% x 2(1+1) x 3, 75% x 2(1+1) x 3 • Snatch Pull - 93%x3, 98%x3, 103%x3, 85%x3 Bold sets can be taken heavier if you're feeling good. -Back Extension - 3x15 -Standing Plate Twist - 3x15/side -Weighted Plank - 3 x 10-30sec Wednesday - Day 17 Technique Primer: Press in Clean - 5, 4, 3 (ascending weights) • Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (% of HS) • Snatch - 70%x1, 75%x1, (80%x1, 85%x1, 90%x1) x 2
• Front Squat - 75%x3x6 -Weighted Back Extension - 3x10 -Weighted Sit-Up - 4 x max -Crunch - 3 x max Thursday - Day 18 • Power Snatch - 75%x2x3, 75%x2x3 Technique Primer: Hang Muscle Clean - 3x3 • High-Hang Clean + Power Jerk - 75% x 2(1+1) x 3, 75% x 2(1+1) • Clean Pull - 93%x3, 98%x3, 103%x3, 85%x3 Bold sets can be taken heavier if you're feeling good. -Back Extension - 3x15 -Jackknife - 3 x max -Weighted Planks - 3x10-30sec Friday - Day 19 Rest Day
Saturday - Day 20 Technique Primer: Tall Snatch - 3x3 • Snatch - HS Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3) • Clean & Jerk - HS • Front Squat - HS -Weighted Back Extension - 3x10 -Ab Work of Choice - 6 sets Sunday - Day 21 Rest Day
Monday - Day 22 Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights) • Snatch - (70%x1, 75%x1, 80%x1) x 2 • Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2 • Back Squat - 75%x3x3
-Weighted Back Extension - 2x10 -Hanging Leg Raise - 2 x max -Reverse Crunch - 2 x max Week 4 of 8
Tuesday - Day 23 Technique Primer: Hang Muscle Snatch - 3x3 • High-Hang Snatch - 70%x1x6 • Power Clean + Power Jerk - 70% x (1+1) x 6 • Snatch Pull - 85%x3, 90%x3x2, 80%x3 -Back Extension - 3x15 -Standing Plate Twist - 3x15/side -Weighted Plank - 3 x 10-30sec Wednesday - Day 24 Technique Primer: Press in Clean - 5, 4, 3 (ascending weights) • Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2 • Snatch - (70%x1, 75%x1, 80%x1) x 2 • Front Squat - 70%x3x3 -Weighted Back Extension - 2x10 -Weighted Sit-Up - 2 x max -Crunch - 2 x max Thursday - Day 25 • Power Snatch - 70% x 1 x 6 Technique Primer: Hang Muscle Clean - 3x3 • High-Hang Clean + Power Jerk - 70% x (1+1) x 6 • Clean Pull - 85%x3, 90%x3x2, 80%x3 -Back Extension - 2x15 -Jackknife - 2 x max -Weighted Planks - 2x10-30sec Friday - Day 26 Rest Day
Saturday - Day 27
Technique Primer: Tall Snatch - 3x3 • Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3 Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3) • Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) x3 • Front Squat - HS -Weighted Back Extension - 2x10 -Ab Work of Choice - 3 sets
Sunday - Day 28 Rest Day
Monday - Day 29 Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights) • Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS) • Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS) • Front Squat - 80%x2, 85%x2, 90%x2x3 -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max -Reverse Crunch - 3 x max Week 5 of 8
Tuesday - Day 30 Technique Primer: Hang Muscle Snatch - 3x3 • High-Hang Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1 (% of HS) • Power Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) • Snatch Pull - 100%x2, 105%x2, 110%x2, 90%x2 -Back Extension - 3x15 -Standing Plate Twist - 3x15/side -Weighted Plank - 3 x 10-30sec Wednesday - Day 31 Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
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Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS) • Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS) • Back Squat - 80%x2x5 -Weighted Back Extension - 3x10 -Weighted Sit-Up - 4 x max -Crunch - 3 x max Thursday - Day 32 • Power Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1 Technique Primer: Hang Muscle Clean - 3x3 • High-Hang Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) • Clean Pull - 100%x2, 105%x2, 110%x2, 90%x2 -Back Extension - 3x15 -Jackknife - 3 x max -Weighted Planks - 3x10-30sec Friday - Day 33 Rest Day
Saturday - Day 34 Technique Primer: Tall Snatch - 3x3 • Snatch - HS Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3) • Clean & Jerk - HS • Front Squat - HS -Weighted Back Extension - 3x10 -Ab Work of Choice - 6 sets Sunday - Day 35 Rest Day
Monday - Day 36 Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights) • Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
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Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS) • Front Squat - 2RM; 80%x2, 85%x2 (% of 2RM) -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max -Reverse Crunch - 3 x max Week 6 of 8
Tuesday - Day 37 Technique Primer: Hang Muscle Snatch - 3x3 • High-Hang Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1 (% of HS) • Power Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) • Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2 -Back Extension - 3x15 -Standing Plate Twist - 3x15/side -Weighted Plank - 3 x 10-30sec Wednesday - Day 38 Technique Primer: Press in Clean - 5, 4, 3 (ascending weights) • Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS) • Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS) • Back Squat - 80%x2, 85%x2x2, 80%x2 -Weighted Back Extension - 3x10 -Weighted Sit-Up - 4 x max -Crunch - 3 x max Thursday - Day 39 • Power Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1 Technique Primer: Hang Muscle Clean - 3x3 • High-Hang Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) • Clean Pull - 105%x2, 110%x2, 115%x2, 90%x2 -Back Extension - 3x15 -Jackknife - 3 x max -Weighted Planks - 3x10-30sec
Friday - Day 40 Rest Day
Saturday - Day 41 Technique Primer: Tall Snatch - 3x3 • Snatch - HS Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3) • Clean & Jerk - HS • Front Squat - HS -Weighted Back Extension - 3x10 -Ab Work of Choice - 6 sets Sunday - Day 42 Rest Day
Monday - Day 43 Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights) • Snatch - HS; 85%x1, 90%x1, 95%x1 (% of HS) • Clean & Jerk - HS; 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of HS) • Front Squat - 2RM -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max -Reverse Crunch - 3 x max Week 7 of 8
Tuesday - Day 44 Technique Primer: Hang Muscle Snatch - 3x3 • High-Hang Snatch - HS • Power Clean + Power Jerk - HS • Snatch Pull - 90%x2, 95%x2, 100%x2 -Back Extension - 3x15 -Standing Plate Twist - 3x15/side -Weighted Plank - 3 x 10-30sec
Wednesday - Day 45 Technique Primer: Press in Clean - 5, 4, 3 (ascending weights) • Clean & Jerk - HS; 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of HS) • Snatch - HS; 85%x1, 90%x1, 95%x1 (% of HS) • Back Squat - 80%x2x3 -Weighted Back Extension - 3x10 -Weighted Sit-Up - 4 x max -Crunch - 3 x max Thursday - Day 46 • Power Snatch - HS Technique Primer: Hang Muscle Clean - 3x3 • High-Hang Clean + Power Jerk - HS • Clean Pull - 90%x2, 95%x2, 100%x2 -Back Extension - 3x15 -Jackknife - 3 x max -Weighted Planks - 3x10-30sec Friday - Day 47 Rest Day
Saturday - Day 48 Technique Primer: Tall Snatch - 3x3 • Snatch - HS Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3) • Clean & Jerk - 70%x2, 75%x2, 80%x2, 85%x2, 90%x2 • Front Squat - 80%x2, 85%x2, 90%x2 -Weighted Back Extension - 3x10 -Ab Work of Choice - 6 sets Sunday - Day 49 Rest Day
Monday - Day 50
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights) • Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 • Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1) • Back Squat - 70%x3x3 -Back Extension - 3x10 -Sit Ups - 3x15 Week 8 of 8
Tuesday - Day 51 Technique Primer: Hang Muscle Snatch - 3x3 • Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3 • Clean & Jerk - 70% x (1+1), 74% x (1+1), 80% x (1+1), 85% x (1+1) x 2 • Clean Pull - 80%x2x3 -Planks - 3x30sec Wednesday - Day 52 Technique Primer: Press in Clean - 5, 4, 3 (ascending weights) • Snatch - 70%x1, 75%x1, 80%x1x3 • Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3 • Front Squat - 70%x2x4 -Back Extension - 3x10 -Crunch- 3x20
Thursday - Day 53 • Snatch - 60%x1x8 • Clean & Jerk - 60% x (1+1) x 8 • Snatch Pull - 80%x2x3 -Planks - 3x20
Friday - Day 54 Rest Day
Saturday - Day 55 • Snatch - MAX! • Clean & Jerk - MAX! • Front Squat - HS
Sunday - Day 56 Rest Day
