TO USE THIS SPREADSHEET GO TO FILE -> MAKE A COPY.

YOU DO NOT NEED TO REQUEST TO SHARE

1 RM
B. Squat 100 Snatch 100 Power Snatch 100 Catalyst Athletics 12-Week Complete Cycle
F. Squat 100 C&J 100 Power Clean 100
OH Squat 100 Clean 100 Power Jerk 100 To be done following 4-Week Leg Strength Blocks 1 and 2
Jerk 100 Push Press 100 If a loading prescription is absent for a particular exercise, the athlete should choose the
loading to approximate the heaviest possible for the prescribed sets and reps unless
Exercise Weight Rep/Set Input achieved heavy single for day into colored cells to obtain back off set weight some other quality is prescribed

Week 9 1 2 3 4 5 6 7

Snatch 70 2 Tall Snatch 3r4s Snatch 70 2r2s Tall Snatch 3r4s Snatch HS

75 2 Mid-Hang Snatch 65 2r5s 75 2r2s Mid-Hang Snatch 70 1r5s 70% of HS -> 0 2r3s

Power Clean & Power

80 1r3s 70 1r5s 80 1r3s Snatch Balance 70 2r5s Clean and Jerk HS
Jerk

Clean and Jerk 70 1 Clean and Jerk 70 2r2s 70% of HS -> 0 2r3s

75 1 75 2r2s Snatch Pull 90 3r3s

80 1r3s 80 1r3s Front Squat Heavy Single

Rest Rest
Clean Pull 90 3r3s Snatch Pull 90 3r3s
Tall snatch - Stay light and focus on bringing the
elbows as high as possible before turning the bar
over, and keeping the bar and body as close as
Back Squat 80 2r3s Front Squat 80 2r3s
possible, landing with flat feet, and pushing up tight
against the bar overhead. Using an empty barbell is
fine.

Week 10 5 7

Snatch HS Tall Snatch 3r4s Clean and Jerk HS Tall Snatch 3r4s Snatch HS

75% of HS -> 0 1r5s Mid-Hang Snatch 70 1r10s 75% of HS -> 0 1r5s Mid-Hang Snatch 70 1r10s 75% of HS -> 0 1r5s

Power Clean & Power Power Clean and Power

Clean and Jerk HS 70 1r10s Snatch HS 70 1r10s Clean and Jerk HS
Jerk Jerk

75% of HS -> 0 1r5s 75% of HS -> 0 1r5s 75% of HS -> 0 1r5s

Front Squat HS Pause Back Squat 70 3r3s Front Squat HS

80% of HS -> 0 2r2s 85% of HS -> 0 2r2s

Rest Rest

Week 11 5 7

Snatch HS Tall Snatch 3r4s Clean and Jerk HS Tall Snatch 3r4s Snatch HS

80% of HS -> 0 1r3s Mid-Hang Snatch 70 1r10s 80% of HS -> 0 1r3s Mid-Hang Snatch 70 1r10s 80% of HS -> 0 1r3s

Power Clean and Power Power Clean and Power

Clean and Jerk HS 75 1r10s Snatch HS 75 1r10s Clean and Jerk HS
Jerk Jerk

80% of HS -> 0 1r3s 80% of HS -> 0 1r3s 80% of HS -> 0 1r3s

Front Squat HS Pause Back Squat 75 3r3s Front Squat HS

85% of HS -> 0 2r2s 85% of HS -> 0 2r2s

Rest Rest

Week 12 5 7 Starting lifts from week 1

Snatch HS Mid-Hang Snatch 70 1r8s Snatch HS Mid-Hang Snatch 70 1r6s Snatch Max

Power Clean and Power Power Clean and Power

85% of HS -> 0 1r3s 75 1r8s 85% of HS -> 0 1r2s 75 1r6s Clean and Jerk Max Snatch 85
Jerk Jerk

Clean and Jerk HS Clean and Jerk HS Front Squat Max C&J 106

85% of HS -> 0 1r3s 85% of HS -> 0 1r2s Clean 110

Front Squat HS Back Squat 80 1r3s Jerk 106

Power
90% of HS -> 0 1r2s 80
Snatch
Rest Rest
Power Clean 96

Power Jerk 106

Push Press 97

B. Squat 160
Rest Rest

F. Squat 130

OH Squat 90