CatalystWorkouts-9 Week Strength by Feel Cycle

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com Cycle: Strength by Feel Cycle 9 weeks 9 week strength emphasis cycle using less prescribed percentages and more weights acco rding to feel. Well-suited f or athletes wi thout well-de veloped classic lifts.

-------------------------Monday April 4 2011 -

Jerk - 4RM; 90% x 4 x 2 Push Press - 5RM; 90% x 5 x 2 Back Squat - 5RM; 90% x 5 x 4 Bent row - 5RM; 90% x 5 x 2 Unanchored sit-ups - 3 x max reps

Week 1 of 9 In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep m aximum; e.g. & quot;Jerk - 4R M; 90% x 4 x 2 " means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps. This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.

-------------------------Tuesday April 5 2011 -

Mid-hang snatch - 3RM; 90% x 3 x 2 Power clean - 70% x 3 x 3 Snatch deadlift - 5RM Stiff-legged deadlift - 3 x 5

4 sets; no rest: 15 kb swings 20 KB topside halfmoons (10/side)

-------------------------Wednesday April 6 2011 -

Overhead squat - 2RM; 90% x 2 x 2 Push press - 90% (of tuesday's 5RM) Back squat - 90% (of Tuesday's 5RM) Bent row - 90% (of Tuesday's 5RM) x Front/side planks - 2 x max (add wt

x 5 x 3 x 5 x 3 5 x 3 if more than 1 min hold)

-------------------------Thursday April 7 2011 -

Mid-hang clean Power snatch Clean deadlift Good morning -

- 3RM; 90% x 3 x 2 70% x 3 x 3 - 5RM 3 x 5

30 sec rest after each interval: 500 m row 400 m row 300 m row 200 m row 100 m row

-------------------------Friday April 8 2011 Rest Day

-------------------------Saturday April 9 2011 - Snatch - heavy single - Clean & jerk - heavy single - Front squat - heavy double

-------------------------Sunday April 10 2011 Rest Day

-------------------------Monday April 11 2011 -

Jerk - 4RM; 90% x 4 x 2 Push Press - 5RM; 90% x 5 x 2 Back Squat - 5RM; 90% x 5 x 4 Bent row - 5RM; 90% x 5 x 2 Unanchored sit-ups - 3 x max reps

This week your goal is to beat your numbers from last week. We're not aiming for failed reps, but push as hard as you can - next week will be a slight back-off week to recover from this week's effort. Week 2 of 9

-------------------------Tuesday April 12 2011

-

Mid-hang snatch - 3RM; 90% x 3 x 2 Power clean - 70% x 3 x 3 Snatch deadlift - 5RM Stiff-legged deadlift - 3 x 5

For 6 min: 1-arm KB clean & push press 20 sec/arm / 20 sec rest

-------------------------Wednesday April 13 2011 -

Overhead squat - 2RM; 90% x 2 x 2 Push press - 90% (of tuesday's 5RM) Back squat - 90% (of Tuesday's 5RM) Bent row - 90% (of Tuesday's 5RM) x Front/side planks - 2 x max (add wt

-------------------------Thursday April 14 2011 -

Mid-hang clean Power snatch Clean deadlift Good morning -

- 3RM; 90% x 3 x 2 70% x 3 x 3 - 5RM 3 x 5

3 sets; no rest: 5 sandbag shoulder/side 15 pull-ups


-------------------------Saturday April 16 2011 -

Snatch - heavy single Clean & jerk - heavy single Front squat - heavy double Ab & back work of choice


--------------------------

x 5 x 3 x 5 x 3 5 x 3 if more than 1 min hold)

Monday April 18 2011 -

Jerk Push Back Bent

- 90% Press Squat Row -

x 2 x - 90% - 90% 90% x

4 x 4 x 3 x 4 x 5 4 x 3

All percentages are of last week's RMs. Week 3 of 9

-------------------------Tuesday April 19 2011 - Mid-hang snatch - 90% x 2 x 3 - Power clean - 65% x 2 x 3 - Snatch deadlift - 90% x 4 - Stiff-legged deadlift - 3 x 4; 90% of last wk All percentages are of last week's RMs. 5 sets; no rest: 1 rope climb (or 5 towel/rope pull-ups) 10 push-ups

-------------------------Wednesday April 20 2011 -

Overhead squat Push Press - 85% Back Squat - 85% Bent Row - 85% x

85% x 4 x 4 4 x

x 2 x 3 x 3 x 3 3

All percentages of last week's RMs.

-------------------------Thursday April 21 2011 - Mid-hang clean - 90% x 2 x 3 - Power snatch - 65% x 2 x 3 - Clean deadlift - 90% x 4 - Good morning - 3 x 5 (90% of last wk) All percentages are of last week's RMs. 3 sets:

300 m row 10 KB snatch/arm 30 sec rest


-------------------------Saturday April 23 2011 - Snatch - 80-90% x 1 - Clean & Jerk - 80-90% x 1 - Front Squat - 90% (of last week's 2RM) x 1 x 2 Take the snatch and CJ up between 80-90% for one single depending on how you're feeling. Next week is back to heavy training, so be smart and don't push lifts that aren't there.


-------------------------Monday April 25 2011 -

Jerk Push Back Bent

- 3RM; 90% x 3 x Press - 3RM; 90% Squat - 3RM; 90% Row - 3RM; 90% x

2 x 3 x 2 x 3 x 4 3 x 2

Don't push RMs to absolute max this week; the goal will be to improve next week. Percentages are of RM weight. Week 4 of 9

-------------------------Tuesday April 26 2011 -

Clean Power Clean Clean

- 3RM; 90% x 3 x 2 Snatch - 75% x 2 x 3 Pull - 3RM; 90% x 3 x 2 Deadlift - 3RM

3 sets; no rest: 10 sandbag halfmoons/side 5 box jumps - mid-thigh+

--------------------------

Wednesday April 27 2011 -

Snatch Balance - 2RM; 90% Push Press - 90% (of Mon) Back Squat - 90% (of Mon) Bent Row - 90% (of Mon) x

x x x 3

2 3 3 x

x 2 x 3 x 3 3

For 5 minutes: 5 DB hang power clean 5 DB push press 5 DB clean 5 DB power jerk 30 sec rest

-------------------------Thursday April 28 2011 -

Snatch - 3RM; 90% x 3 x 2 Power Clean - 75% x 2 x 3 Snatch Pull - 3RM; 90% x 3 x 2 Snatch Deadlift - 3RM


-------------------------Saturday April 30 2011 - Snatch - heavy single - Clean & Jerk - heavy single - Front Squat - heavy double 3 sets; no rest: 15 KB swings 15 hanging leg raise or knees to elbows

-------------------------Sunday May 1 2011 Rest Day

-------------------------Monday May 2 2011 -

Jerk Push Back Bent

- 3RM; 90% x 3 x Press - 3RM; 90% Squat - 3RM; 90% Row - 3RM; 90% x

2 x 3 x 2 x 3 x 4 3 x 2

Percentages following RMs is of that RM. Week 5 of 9

-------------------------Tuesday May 3 2011 -

Clean Power Clean Clean

- 3RM; 90% x 3 x 2 Snatch - 75% x 2 x 3 Pull - 3RM; 90% x 3 x 2 Deadlift - 3RM

3 sets; no rest: 15 kb snatch/arm 3 rope climb (or 10 rope/towel pull-ups)

-------------------------Wednesday May 4 2011 -

Snatch Balance - 2RM; 90% x 2 x Push Press - 90% of Monday's RM Back Squat - 90% of Monday's RM Bent Row - 90% of Monday's RM x

-------------------------Thursday May 5 2011 -

Snatch - 3RM; 90% x 3 x 2 Power Clean - 75% x 2 x 3 Snatch Pull - 3RM; 90% x 3 x 3 Snatch Deadlift - 3RM

4 sets; no rest: 300 m row 10 1-arm KB push press/side

-------------------------Friday May 6 2011 Rest Day

-------------------------Saturday May 7 2011 -

Snatch - heavy single Clean & Jerk - heavy single Front Squat - heavy double Ab and back work of choice

2 x 3 x 3 x 3 x 3 3 x 3


-------------------------Monday May 9 2011 -

Power Snatch - heavy singe; 90% of that x 1 x 2 Jerk - heavy single Back squat - 2RM Push press - 2RM Back extensions - 3 x 10

Week 6 of 9

-------------------------Tuesday May 10 2011 - Clean - heavy single; 90% of that x 1 x 2 - Clean pull - 3RM; 90% of that x 3 x 2 - Clean block pull (mid-thigh) - 3RM; 90% of that x 3 x 2 4 sets; no rest: 1 min jump rope 10 alternating DB push press/side

-------------------------Wednesday May 11 2011 -

Power Clean & Power Front squat - heavy Push press - 90% of Back extensions - 3

Jerk - heavy single; 90% of that x 1 x 2 double; 90% of that x 2 x 2 Monday x 2 x 3 x 10

-------------------------Thursday May 12 2011 - Snatch - heavy single; 90% of that x 1 x 2 - Snatch pull - 3RM; 90% of that x 3 x 2 - Snatch block pull (mid-thigh) - 3RM; 90% of that x 3 x 2 4 sets; no rest: 5 box jumps from squat position 10 DB chainsaw row/side


-------------------------Saturday May 14 2011 -

Snatch - heavy single Clean & Jerk - heavy single Front squat - heavy single Ab and back work of choice


-------------------------Monday May 16 2011 -

Snatch - 80% x 1 x 5 Snatch Pull - 90% x 3 x 3 Clean & Jerk - 80% x 1 x 3 Front squat - 80% x 2 x 3

Week 7 of 9

-------------------------Tuesday May 17 2011 - Mid-hang snatch - work up to heaviest double for day - Power clean - heavy single - Back Squat - Heavy single; 80% of that x 2 x 2 3 sets; no rest: 10 sandbag shoulder-to-shoulder push press 300 m row

-------------------------Wednesday May 18 2011 -

Clean & Jerk - 80% x 1 x 5 Clean Pull - 90% x 3 x 3 Snatch - 80% x 1 x 3 Front squat - 80% x 2 x 3

-------------------------Thursday May 19 2011 - Mid-hang clean + power jerk - work up to heaviest double for day - Power snatch - heavy single

- Back Squat - Heavy single; 80% of that x 1 x 4 3 sets; no rest: 10 kb snatch/arm 15 push-ups


-------------------------Saturday May 21 2011 -

Snatch - heavy single* Clean & jerk - heavy single* Front squat - heavy single Back extensions - 3x10

*If your heavy single is 85% or less, drop down to 75-80% and perform 3 singles.


-------------------------Monday May 23 2011 -

Power snatch Jerk - heavy Back Squat Push Press -

- heavy single; 90% of that x 1 x 1 single heavy double heavy double

Week 8 of 9

-------------------------Tuesday May 24 2011 - Clean - heavy single; 90% of that x 1 x 2 - Clean Pull - 3RM; 90% of that x 3 x 2 3 sets; no rest: 10 1-arm KB swings/arm 10 pull-ups

-------------------------Wednesday May 25 2011 - Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2 - Front Squat - heavy double

- Push Press - 90% of Mon x 2 x 3

-------------------------Thursday May 26 2011 - Snatch - heavy single; 90% of that x 1 x 2 - Snatch Pull - 3RM; 90% of that x 3 x 2 for 5 min: 30 sec jump rope / 30 sec rest


-------------------------Saturday May 28 2011 -

Snatch - heavy single Clean & Jerk - heavy single Front squat - heavy single Ab and back work of choice


-------------------------Monday May 30 2011 - Snatch - 90% x 1 - Clean & Jerk - 90% x 1 - Front Squat - 90% x 1 x 2 We will be going for max lifts on Saturday, so the workload this week will be very low. Avoid the temptation to throw in more training. If you want to get in more reps of the classic lifts, add more warm-up lifts on your way up to the prescribed weights each day. Week 9 of 9

-------------------------Tuesday May 31 2011 - Snatch - 60% x 1 x 5 OTM - Snatch Pull - 100% (of snatch) x 2 x 3 - Clean & Jerk - 60% x 1 x 5 OTM

- Clean Pull - 100% (of clean) x 2 x 3

-------------------------Wednesday June 1 2011 - Snatch - 80% x 1 - Clean & Jerk - 80% x 1

-------------------------Thursday June 2 2011 - Snatch - 70% x 1 - Clean & Jerk - 70% x 1

-------------------------Friday June 3 2011 Rest Day

-------------------------Saturday June 4 2011 - Snatch - max - Clean & Jerk - max - Front or Back squat - max Rest 10 minutes between lifts, but stay warm.

-------------------------Sunday June 5 2011 Rest Day

CatalystWorkouts-9 Week Strength by Feel Cycle

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