Double Day Squats & Heavy Weights

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com Cycle: Double Day Squats & Heavy Weights 13 weeks This is a 12-week cycle (with a first week that acts as a rest or transition wee k, making it 13 weeks total). You will be squatting heavy every day - often twic e a day.

It will use weight selections based on feel for most sets. This first week will will be a transition transition week to prepare you for for very frequent squatting and heavy heavy lift s. Try completing all workouts without sitting down. Rest only as long as needed .

This cycle should only be used by athletes who are conditioned for frequent, hea vy lifting - it is not a good beginning program.

"The double day squat program by Greg Everett was the hardest program I 've done. But my back squat went from 405 to 485 and my front squat went from 32 5 to 395." - Ryan K.

-------------------------Monday January 21 2013 -

Front Squat - 80% x 1 Snatch - heavy single; 80% (of hs) x 1 x 3 Segment Snatch Pull (knee) + Snatch Pull - 90% (of sn) x 1+2 x 4 Back Squat - 90% x 1, 75% x 3 x 3 Good Morning - 3x5 (very light)

This next cycle will use weight selections based on feel for most sets. This fir st week will be a transition week to prepare you for very frequent squatting and heavy lifts.

Try completing all workouts without sitting down. Rest only as long as needed.

Week 0 of 12 -------------------------Tuesday January 22 2013 -

Muscle Snatch - 3x3 Mid-Hang Snatch - 70% x 2 x 5 Power Clean + Power Jerk - 75% x 1+1 x 5 Front Squat - 90% x 1, 75% x 2 x 3

3 sets; no rest: 10 DB Presses 10 2-arm DB Rows

-------------------------Wednesday January 23 2013 -

Front Squat - 80% x 1 Clean & Jerk - heavy single; 80% (of hs) x 2+1 x 3 Segment Clean Pull (knee) + Clean Pull - 90% (of clean) x 1+2 x 4 Back Squat - 90% x 1 Pause Back Squat - 70% (of squat) x 3 x 3 Good Morning - 3x5 (little heavier than Monday)

-------------------------Thursday January 24 2013 -

Back Squat - 80% x 1 Power Snatch - 75% x 2 x 5 Mid-Hang Clean - 70% x 2 x 5 Push Press - 3x5 Front Squat - heavy single; 75% (of hs) x 3 x 3

3 sets; no rest: 300m Row 12 Pull-ups

-------------------------Friday January 25 2013 Rest Day

-------------------------Saturday January 26 2013 -

Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 70% (of back squat heavy single) x 3 x 3 Good Morning - 3x5 (little heavier than Wednesday)

-------------------------Sunday January 27 2013 Rest Day

-------------------------Monday January 28 2013

-

Front Squat - heavy single Snatch - heavy single; 3 x 2 Segment Snatch Pull (knee) + Snatch pull - 5 x 1+2 Back Squat - heavy single; 4 x 3 Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps /sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AH AP and back off to hit all sets No sitting down during workout

Week 1 of 12

-------------------------Tuesday January 29 2013 -

Back Squat - heavy single High-Hang Snatch - 5 x 2 Power Clean + Power Jerk = 5 x 2+1 Front Squat - heavy single; 3 x 3

3 sets; no rest: 10 KB Swings 10 2-Arm KB Presses -------------------------Wednesday January 30 2013 -

Front Squat - heavy single Clean & Jerk - heavy single; 3 x 2+1 Segment Clean Pull (knee) + Clean Pull - 5 x 1+2 Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5

-------------------------Thursday January 31 2013 -

Back Squat - heavy single Jerk Bnk - 5 x 2 High-Hang Clean - 5 x 2 Push Press - 4 x 5 Front Squat - heavy single; 3 x 3

3 sets; no rest 15 Pull Ups 12 DB Presses -------------------------Friday February 1 2013 Rest Day

-------------------------Saturday February 2 2013 -

Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning 3 x 5

-------------------------Sunday February 3 2013 Rest Day

-------------------------Monday February 4 2013 -

Front Squat - heavy single Snatch - heavy single; 3 x 2 Segment Snatch Pull (knee) + Snatch Pull - 5 x 2+1 Back Squat - heavy single; 4 x 3 Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps /sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AH AP and back off to hit all sets No sitting down during workout GOAL - beat last week's weight at least one exercise each day

Week 2 of 12

-------------------------Tuesday February 5 2013

-

Back Squat - heavy single High-Hang Snatch - 5 x 2 Power Clean + Power Jerk - 5 x 2+1 Front Squat - heavy single; 3 x 2

3 sets; no rest: 250m Row 12 DB Presses -------------------------Wednesday February 6 2013 -

Front Squat - heavy single Clean & Jerk - heavy single; 3 x 2+1 Segment Clean Pull (knee) + Clean Pull - 5 x 1+2 Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5

-------------------------Thursday February 7 2013 -

Back Squat - heavy single Jerk Bnk - 5 x 2 High-Hang Clean - 5 x 2 Push Press - 4 x 5 Front Squat - heavy single; 3 x 3

3 sets; no rest: 12 KB Swings 12 Pull Ups

-------------------------Friday February 8 2013 Rest Day


Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 4 x 3

- Good Morning - 3 x 5


-------------------------Monday February 11 2013 - Front Squat - heavy single - Snatch (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, hea vy single - Snatch Pull - 5 x 3 - Back Squat - heavy single; 4 x 3 - Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps /sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AH AP and back off to hit all sets No sitting down during workout

Week 3 of 12 -------------------------Tuesday February 12 2013 -

Back Squat - heavy single Hang Snatch (knee) - 5 x 2 Power Clean + Power Jerk - 5 x 1+1 Front Squat - heavy single; 3 x 3

3 sets; no rest: 12 2-arm DB Bent Row 12 2-arm DB Press -------------------------Wednesday February 13 2013 - Front Squat - heavy single - Clean & Jerk (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single - Clean Pull - 5 x 3 - Back Squat - heavy single

- Pause Back Squat - 4 x 3 - Good Morning - 3 x 5


Back Squat - heavy single Jerk Bnk - 5 x 2 Hang Clean (knee) - 5 x 2 Push Press - 4 x 5 Front Squat - heavy single; 3 x 3

3 sets; no rest: 10 Pull Ups 10 Ring Push Ups -------------------------Friday February 15 2013 Rest Day


Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5


-------------------------Monday February 18 2013 -

Snatch - heavy single Snatch Pull - 4 x 3 Back Squat - heavy single; 3 x 2 Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps /sets

Select weights by feel. Up to a working weight across all Rxed sets, or up to AH AP and back off to hit all sets No sitting down during workout Week 4 of 12 -------------------------Tuesday February 19 2013 - Power Snatch + Snatch Push Press - 5 x 1+3 - Power Clean + Power Jerk - 5 x 1+1 - Front Squat - heavy single; 3 x 2 3 sets; no rest: 15 KB Swings 12 DB Push Presses -------------------------Wednesday February 20 2013 -

Clean & Jerk Clean Pull Back Squat Good Morning

- heavy single 4 x 3 heavy single; 3 x 2 - 3 x 5

-------------------------Thursday February 21 2013 - Power Snatch - 5 x 2 - Power Clean + Push Press - 5 x 1+3 - Front Squat - heavy single; 3 x 2 3 sets; no rest: 12 Pull Ups 200m Row -------------------------Friday February 22 2013 Rest Day

-------------------------Saturday February 23 2013

-

Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single; 3 x 2 Good Morning - 3 x 5


-------------------------Monday February 25 2013 -

Front Squat - heavy single Snatch - heavy single; 3 x 2 Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1 Back Squat - heavy single; 4 x 3 Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps /sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AH AP and back off to hit all sets No sitting down during workout

Week 5 of 12 -------------------------Tuesday February 26 2013 -

Back Squat - heavy single Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1 Power Clean + Front Squat + Jerk - 5 x 1+1+1 Snatch Push Press - 4 x 5 Front Squat - heavy single; 3 x 3

3 sets; no rest: 20 Sit Ups 15 Pull Ups -------------------------Wednesday February 27 2013 - Front Squat - heavy single

-

Clean & Jerk - heavy single; 3 x 2+1 Clean DL to knee + DL knee to hip + Clean Pull - 5 x 2+2+1 Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5


Back Squat - heavy single Jerk - (3, 2, 1) x 3 Power Clean - 5 x 2 Push Press - 4 x 5 Front Squat - heavy single; 3 x 3

3 sets; no rest: 20 KB Swings 15 DB Push Press -------------------------Friday March 1 2013 Rest Day

-------------------------Saturday March 2 2013 -


-------------------------Sunday March 3 2013 Rest Day

-------------------------Monday March 4 2013 -


Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps

/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AH AP and back off to hit all sets No sitting down during workout Week 6 of 12

-------------------------Tuesday March 5 2013 -

Back Squat - heavy single Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1 Power Clean + Front Squat + Jerk - 5 x 1+1+1 Snatch Push Press - 4 x 5 Front Squat - heavy single; 3 x 3

3 sets; no rest: 15 KB Swing 15 DB Press -------------------------Wednesday March 6 2013 -

Front Squat - heavy single Clean & Jerk - heavy single; 3 x 2+1 Clean DL to knee + DL knee to hip + Clean Pull - 5 x 2+2+1 Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5

-------------------------Thursday March 7 2013 -


3 sets; no rest: 200m Row 12 Pull Ups

-------------------------Friday March 8 2013 Rest Day

-------------------------Saturday March 9 2013 -



-------------------------Monday March 11 2013 -


Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps /sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AH AP and back off to hit all sets No sitting down during workout Week 7 of 12

-------------------------Tuesday March 12 2013 -

Back Squat - heavy single Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1 Power Clean + Jerk - 5 x 1+1 Snatch Push Press - 4 x 5 Front Squat - heavy single; 3 x 3

3 sets; no rest: 10 DB Bent Row 10 DB Press

-------------------------Wednesday March 13 2013 -

Front Squat - heavy single Clean & Jerk - heavy single; 3 x 1+1 Clean DL to knee + DL knee to hip + Clean Pull - 4 x 2+2+1 Back Squat - heavy single Pause Back Squat - 3 x 3 Good Morning - 3 x 5

-------------------------Thursday March 14 2013 -


3 sets; no rest: 15 Pull Ups 15 KB Swing

-------------------------Friday March 15 2013 Rest Day

-------------------------Saturday March 16 2013 -


-------------------------Sunday March 17 2013

Rest Day

-------------------------Monday March 18 2013 -

Snatch - (75%x2, 80%x1, 85%x1) x 3 Snatch Pull - 90%x3, 95%x3. 100%x3 Back Squat - 75%x2, 80%x2, 85%x 2 x 2 Good Morning 3 x 5

Recovery Week

Week 8 of 12 -------------------------Tuesday March 19 2013 - Power Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 2 x 2 - Power Clean + Jerk - 70%x2, 75%x2, 80%x 2 x 3 - Front Squat - 85%x1, 75% x 2 x 3

3 sets: no rest: 12 KB Swings 10 Pull Ups -------------------------Wednesday March 20 2013 -

Clean & Jerk - (75%x 2+1, 80%x 1+1, 85% x 1+1) x 3 Clean Pull - 90%x3, 95%x3, 100%x3 Back Squat - 90%x1 Pause Back Squat - 70% x 2 x 3 Good Morning 3 x 5

-------------------------Thursday March 21 2013 - Jerk - 70%x2, 75%x2, 80% x 2 x 3 - Power clean - 70% x 2 x 2, 75% x 2 x 3 - Front Squat - 85%x1, 75% x 2 x 3

3 sets; no rest: 12 DB Push Press

10 Pull Ups -------------------------Friday March 22 2013 Rest Day

-------------------------Saturday March 23 2013 -

Snatch - heavy single Clean & Jerk - heavy single Back Squat - 90%x1 Pause Back Squat - 75% x 2 x 3 Good Morning - 3 x 5


-------------------------Monday March 25 2013 -

Snatch - heavy single; (90%x1, 95%x1) x 3 Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 Snatch Pull - 105% x 2 x 4 Front Squat - 70%x2, 80%x2, 85%x2, 90% x 2 x 3

Week 9 of 12 -------------------------Tuesday March 26 2013 - Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3 - Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3 3 sets; no rest: 300m Row 12 DB Push Press -------------------------Wednesday March 27 2013 -

Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2 x 2 Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2+1 x 2 Snatch Pull - 100% x 3 x 2, 105% x 2 x 2 Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 3 x 3

-------------------------Thursday March 28 2013 - Power Snatch - heavy single; (90%x1, 95%x1, 100%x1) x 3 - Power Clean + Jerk - heavy single; (90%x1, 95%x1, 100%x1) x 3 - Clean Pull - 100% x 3 x 3, 105% x 3 x 2 3 sets; no rest: 15 KB Swings 12 Pull Ups -------------------------Friday March 29 2013 Rest Day

-------------------------Saturday March 30 2013 -

Snatch - 70%x2, 80%x2, 85% x 2 x 4 Clean & Jerk - 70% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1) x 3 Clean Pull - 95% x 2 x 2, 105% x 2 x 3 Front Squat - 70%x2, 80%x2, (85%x2, 90%x1, 95%x1) x 3


-------------------------Monday April 1 2013 -

Snatch - heavy single; (90%x1, 95%x1) x 3 Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 Snatch Pull - 110% x 2 x 5 Front Squat - heavy single; (90%x1, 95%x1) x 3

Week 10 of 12 -------------------------Tuesday April 2 2013 - Technique Work of Choice - Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3 - Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3 3 sets; no rest:

15 KB Swing 12 2-arm KB Push Press

-------------------------Wednesday April 3 2013 -

Snatch - heavy single Clean & Jerk - heavy single Clean Pull - 105% x 2 x 5 Back Squat - heavy single; (90%x1, 95%x1) x 3

-------------------------Thursday April 4 2013 - Power Snatch - heavy single; (90%x1, 95%x1) x 3 - Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3 - Snatch High-Pull - 100% x 2 x 4 3 sets; no rest: 12 Pull Ups 25 Double Unders -------------------------Friday April 5 2013 Rest Day

-------------------------Saturday April 6 2013 90% x -

Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2 Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, (2+1) x 2 Snatch Pull - 110% x 2 x 5 Front Squat - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2

-------------------------Sunday April 7 2013 Rest Day

-------------------------Monday April 8 2013 - Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS) - Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS) - Snatch Pull - 100% x 2 x 5

- Front Squat - heavy single; 90% x 1 x 5 (% of HS)

Week 11 of 12 -------------------------Tuesday April 9 2013 - Technique Work of Choice - Power Snatch - 60%x2, 65%x2, 70% x 1 x 8 - Power Clean + Power Jerk - 60% x (1+1), 65% x (1+1), 70% x (1+1) x 8 3 sets; no rest: 12 Pull Ups 15 DB Press -------------------------Wednesday April 10 2013 -

Snatch - heavy single; 90% x 2 x 3 (% of PR) Clean & Jerk - heavy single; 90% x (1+1) x 3 (% of PR) Clean Pull - 95% x 2 x 5 Back Squat - heavy single; 90% x 2 x 3 (% of PR)

-------------------------Thursday April 11 2013 - Power Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS) - Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3 (% of ;HS) - Clean Pull - 100% x 2 x 5 3 sets; no rest: 300m Row 16 KB Swings -------------------------Friday April 12 2013 Rest Day

-------------------------Saturday April 13 2013 90% x -

Snatch - 70%x2, 75%x2, 80%x2, 85% x 2 x 3 Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, (2+1) x 2 Snatch Pull - 110% x 2 x 5 Front Squat - 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2

-------------------------Sunday April 14 2013 Rest Day -------------------------Monday April 15 2013 -

Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2 Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2 Clean Pull - 90%x2, 95% x 2 x 2 Back Squat - 75%x3, 80%x2, 85% x 2 x 2

Week 12 of 12 -------------------------Tuesday April 16 2013 - Power Snatch - 60%x2, 65%x2, 70%x2, 75% x 1 x 3 - Power Clean + Jerk - 60% x 2(1+1), 65% x 2(1+1), 70% x 2(1+1), 75% x (1+1) x 3 3 sets; no rest: 12 DB Bent Row 12 DB Push Press -------------------------Wednesday April 17 2013 -

Snatch - 75%x2, 80% x 1 x 3 Power Clean + Jerk - 75% x (1+1) x 3 Snatch Pull - 90% x 2 x 3 Front Squat - 75% x 2, 80% x 1 x 2

-------------------------Thursday April 18 2013 - Power Snatch - 60% x 1 x 5 - Power Clean + Jerk - 60% x (1+1) x 5 3 sets; no rest: 10 Pull Ups 15 KB Swings

-------------------------Friday April 19 2013 Rest Day

-------------------------Saturday April 20 2013 - Snatch - heavy single - Clean & Jerk - heavy single

-------------------------Sunday April 21 2013 Rest Day

Double Day Squats & Heavy Weights

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