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olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING CYCLE

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Classic-Squat Wave Cycle
9 weeks

This is a cycle w 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavy weights.


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Monday January 25 2010
Comments (22)

  • 3-position snatch (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
  • 2 power jerk + 1 split jerk - 65% x 5 sets; 1 min rest
  • Jerk dip squats with bands - 90% (of jerk) x 5 x 2
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 10; 2020; 1 min rest

Notes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders.

Week 1
Tuesday January 26 2010
Comments (20)

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Back squat - 80% x 5 x 5
3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups
Wednesday January 27 2010
Comments (18)

  • 3-position clean (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
  • Hang snatch high pull - 65% x 3 x 4; 2 min rest
  • Snatch balance - max for day; 75% of that x 2 x 3
3 sets:
A1. Ab wheel x 12; 20 sec rest
A2. KB side bend x 12/side; 1 min rest

Notes: on snatch high pull, focus on maximal elbow elevation and orientation to the sides. Today this is an upper body pulling exercise. If you're unable to achieve a tight top position, reduce the weight until you can.
Thursday January 28 2010
Comments (7)

  • Clean & jerk - 80% x 1 x 5
  • Snatch - 80% x 1 x 5
  • Front squat - 50% x 2 x 10; 1 min rest
3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up.
Friday January 29 2010
Comments (5)

Rest
Saturday January 30 2010
Comments (14)

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Pause back squat - 3RM
3 sets:
A1. 5 Squat jumps; 20 sec rest
A2. 8 Stiff-legged deadlift; 2010; 90 sec rest

Notes: Pause back squats must have a minimum of 3-4 sec pause in the bottom position before recovery; focus on maximal acceleration up from the dead stop (no bouncing). Squat jumps are unweighted: jump vertical to maximum height, absorb into a full squat, catch the bounce as you would with a clean, and immediately jump again until all reps are complete; speed and change of direction at the bottom are key.
Sunday January 31 2010
Comments (2)

Rest
Monday February 1 2010
Comments (8)

  • Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest
  • Power jerk - 65% x 2 x 6; 1 min rest
  • Jerk dip squats with bands - 95% (of jerk) x 2 x 4
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 14; 2020; 1 min rest

Week 2
Tuesday February 2 2010
Comments (13)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets:
A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest
A2. Chin-ups x AMRAP
Wednesday February 3 2010
Comments (5)

  • Block/hang clean (mid-thigh) - 65% x 2 x 6; 1 min rest
  • Hang clean high pull - 70% x 3 x 4
  • Snatch balance - max for day; 80% of that x 2 x 2
3 sets:
A1. Ab wheel x 12-15; 20 sec rest
A2. Side bend x 10-12; 1 min rest
Thursday February 4 2010
Comments (12)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 55% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 12
A2. Press x 5-7
Friday February 5 2010
Comments (3)

Rest
Saturday February 6 2010
Comments (4)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat - 2RM
3 sets:
A1. 4 Squat jumps; 20 sec rest
A2. 4-6 Stiff-legged deadlift; 2010; 90 sec rest
Sunday February 7 2010
Comments (2)

Rest
Monday February 8 2010
Comments (9)

  • Power snatch - 75% x 2 x 10; 1 min rest
  • Jerk - 75% x 2 x 10; 1 min rest
  • Jerk dip squat - 100% x 2 x 4
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 16; 2020; 1 min rest

Week 3
Tuesday February 9 2010
Comments (4)

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - 90% x 1 x 5
3 sets:
A1. Good morning (wide stance, straight knee) x 4-6; 30 sec rest
A2. Chin-ups x AMRAP
Wednesday February 10 2010
Comments (8)

  • Power clean - 75% x 2 x 10; 1 min rest
  • Hang snatch high-pull - 70% x 3 x 4
  • Snatch balance - Max for day
3 sets:
A1. Ab wheel x 15+; 20 sec rest
A2. Side bend x 8-10; 1 min rest
Thursday February 11 2010
Comments (13)

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - 60% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 15
A2. Dips x 10
Friday February 12 2010
Comments (3)

Rest
Saturday February 13 2010
Comments (9)

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - Max
3 sets:
A1. 3 Squat jumps; 20 sec rest
A2. 3-5 Stiff-legged deadlift; 2010; 90 sec rest
Sunday February 14 2010
Comments (0)

Rest
Monday February 15 2010
Comments (6)

  • Snatch - 65% x 2 x 10
  • Snatch pull - 85% x 5 x 5
  • Jerk - max for day
3 sets:
A1. Depth jump x 3
A2. GHB sit-up x 12

Week 4
Tuesday February 16 2010
Comments (12)

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Back squat - 78% x 5 x 5
3 sets:
A1. Good morning (squat stance, unlocked knee) x 8-10
A2. DB row x 8-10
Wednesday February 17 2010
Comments (6)

  • Clean & jerk - 65% x 2 x 10
  • Clean pull - 85% x 5 x 5
  • Hang snatch high-pull - 70% x 4 x 4
  • Snatch balance - max for day; 75% of that x 3 x 3
3 sets:
A1. V-ups x 10-15
A2. Standing plate twist x 30 (15/side)
Thursday February 18 2010
Comments (4)

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Front squat - 50% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 12
A2. Incline bench press (45 dg) x 10
Friday February 19 2010
Comments (7)

Rest
Saturday February 20 2010
Comments (4)

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Pause Back squat - 3RM
3 sets:
A1. Box jump x 5
A2. 3-5 Stiff-legged deadlift; 2010
Sunday February 21 2010
Comments (1)

Rest
Monday February 22 2010
Comments (10)

  • Power snatch - max; 75% of that x 2 x 4
  • Power jerk - max; 75% of that x 2 x 4
  • Jerk springs - 90% (of jerk) x 5 x 5
4 sets:
A1. 4 box jumps
A2. 10 Hanging leg raise

Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession.

Week 5
Tuesday February 23 2010
Comments (10)

  • Clean & jerk - 90% x 1 x 3
  • Snatch - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets:
A1. Reverse hyper x 10 (weighted)
A2. Barbell bent row x 10
Wednesday February 24 2010
Comments (7)

  • Power clean - max; 75% of that x 2 x 4
  • Hang clean high-pull - 70% x 3 x 4
  • Snatch balance - max; 80% of that x 2 x 2
3 sets:
A1. TGU (lunge) x 5/side
A2. V-up x 15
Thursday February 25 2010
Comments (5)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 55% x 2 x 10; 1 min rest
4 sets:
A1. GHR x 10
A2. Dips x 10
Friday February 26 2010
Comments (9)

Rest
Saturday February 27 2010
Comments (1)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat - 2RM
3 sets:
A1. SLDL x 8
A2. Chin-ups (supinated) x amrap
Sunday February 28 2010
Comments (0)

Rest
Monday March 1 2010
Comments (12)

  • Power snatch - 75% x 2 x 10; 1 min rest
  • Power jerk - 75% x 2 x 10; 1 min rest
  • Snatch pull - 95% (of snatch) x 3 x 3
4 sets:
A1. 4 box jumps
A2. 12 Hanging leg raise

Week 6
Tuesday March 2 2010
Comments (3)

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - 90% x 1 x 5
3 sets:
A1. Reverse hyper x 15 (weighted)
A2. Barbell bent row x 10 (add weight from last week)

Notes: Don't push PR attempts today unless you're sure they're going to happen.
Wednesday March 3 2010
Comments (11)

  • Power clean - 75% x 2 x 10; 1 min rest
  • Clean pull - 95% (of clean) x 3 x 3
  • Hang snatch high-pull - 70% x 2 x 4
  • Snatch balance - max
3 sets:
A1. TGU (lunge) x 5/side
A2. V-up x 18
Thursday March 4 2010
Comments (4)

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max
4 sets:
A1. GHR x 12
A2. Dips x 10

Notes: Same as Tuesday - Don't push PRs for the snatch and CJ unless you're sure you can make them. Go all out on the front squat.
Friday March 5 2010
Comments (3)

Rest

Ice, massage, contrast - whatever you need for PR attempts tomorrow!
Saturday March 6 2010
Comments (1)

  • Snatch - Max
  • Clean & jerk - max
  • Back squat - max
3 sets:
A1. SLDL x 6
A2. Chin-ups (supinated) x amrap
Sunday March 7 2010
Comments (0)

Rest
Monday March 8 2010
Comments (9)

  • Snatch - 75% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 50 total
Week 1
Tuesday March 9 2010
Comments (9)

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest
Wednesday March 10 2010
Comments (8)

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 10/side
Thursday March 11 2010
Comments (4)

  • Jerk - max for day; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 3 sets
  • 2-position clean (floor, mid-thigh) - 60% x 3 sets
  • Push press - max
3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest
Friday March 12 2010
Comments (3)

Rest
Saturday March 13 2010
Comments (4)

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 10; no rest
A2. Hanging leg raise x 15
Sunday March 14 2010
Comments (4)

Rest
Monday March 15 2010
Comments (4)

  • Snatch - 75% x 1 x 3
  • Snatch pull - 95% x 3 x 3
  • Snatch Deadlift - 105% x 3 x 3
  • Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 55 total
Week 2
Tuesday March 16 2010
Comments (4)

  • Muscle snatch -- max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 85% x 1; 70% x 2 x 2
3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs
Wednesday March 17 2010
Comments (4)

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 95% x 3 x 3
  • Clean deadlift - 103% x 3 x 3
  • Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 12/side
Thursday March 18 2010
Comments (15)

  • Jerk - max for day; 80% of that x 1 x 3
  • Block/Mid-hang muscle snatch - 65% x 3 x 3
  • Block/Mid-hang snatch - 70% x 3 x 3
  • Block/Mid-hang clean - 70% x 3 x 3
3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest
Friday March 19 2010
Comments (1)

Rest
Saturday March 20 2010
Comments (8)

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20
Sunday March 21 2010
Comments (0)

Rest
Monday March 22 2010
Comments (16)

  • Snatch - 75% x 1 x 3
  • Snatch pull - 97% x 3 x 3
  • Snatch deadlift - 105% x 3 x 3
  • Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 60 total
Week 3
Tuesday March 23 2010
Comments (15)

  • Muscle snatch - max for day
  • Power snatch - 75% x 2 x 3
  • Jerk - max for day; 80% of that x 2 x 2
3 sets:
15 sledgehammer swings / side
15 pull-ups
Wednesday March 24 2010
Comments (4)

  • Clean & jerk - 75% x 1 x 3
  • Clean pull - 97% x 3 x 3
  • Clean deadlift - 105% x 2 x 3
  • Back squat - 81% x 2 x 5; follow each set with 3 box jumps
  • Russian twist - 3 x 15/side
Thursday March 25 2010
Comments (3)

  • Jerk - 80% x 2 x 2; 85% x 2 x 2
  • Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
  • Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2
3 sets:
A1. Ring push-ups x AMRAP; no rest
A2. 20 walking suitcase lunges (1 db at side); 30 sec rest
Friday March 26 2010
Comments (23)

Rest
Saturday March 27 2010
Comments (6)

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Back squat - max for day
  • Good morning - 3 x 10
Sunday March 28 2010
Comments (1)

Rest
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