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

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3-Phase Cycle
18 weeks

This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.

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Monday June 13 2011
Comments (17)

  • Jerk behind the neck - heavy 5; 95% x 5, 90% x 5
  • Push Press - heavy 8; 95% x 8, 90% x 8
  • Back Squat - heavy 8; 95% x 8, 90% x 8
  • Jerk dip squat - heavy 8, 95% x 8, 90% x 8
This week, you will need to feel out the top weights for each exercise ("heavy X" reps). These should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set. Throw in ab work at least 3 times during the week.

Week 1 of 18
Tuesday June 14 2011
Comments (3)

  • Power Clean - heavy 5, 95% x 5, 90% x 5
  • Heaving snatch balance - heavy 5; 95% x 5, 90% x 5
  • Clean Pull - heavy 8; 95% x 8, 90% x 8
3 sets; no rest:
15 KB swings
15 pull-ups
Wednesday June 15 2011
Comments (3)

  • Pause Jerk - heavy 5, 95% x 5, 90% x 5
  • OHS + snatch push press - heavy 4+4, 95% x 4+4, 90% x 4+4
  • Back squat - 100% of Mon's heavy BS set x 5 x 3
  • Pause back squat - 80% of today's BS wt x 3 x 3
Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.
Thursday June 16 2011
Comments (2)

  • Power Snatch - heavy 5; 95% x 5, 90% x 5
  • Snatch pull - heavy 8, 95% x 8, 90% x 8
  • Hang muscle snatch - heavy 5; 95% x 5, 90% x 5
3 sets; no rest:
10 sandbag power cleans
10 sandbag push press
Friday June 17 2011
Comments (0)

Rest Day
Saturday June 18 2011
Comments (8)

  • Snatch - heavy 3; 90% x 3
  • Clean & Jerk - heavy 3+1; 90% x 3+1
  • Front squat - heavy 5; 95% x 5, 90% x 5
  • Good morning - heavy 8; 95% x 8, 90% x 8
Sunday June 19 2011
Comments (2)

Rest Day
Monday June 20 2011
Comments (1)

  • Jerk behind the neck - 5RM; 95% x 5, 90% x 5
  • Push Press - 8RM; 95% x 8, 90% x 8
  • Back Squat - 8RM; 95% x 8, 90% x 8
  • Jerk dip squat - 8RM, 95% x 8, 90% x 8
This week your top weights should be maximal efforts for the prescribed number of reps. Avoid failed reps as much as possible. On postural exercises, e.g. jerk dip squats, pulls, etc., push the weights, but not past reasonably correct positioning.

Week 2 of 18
Tuesday June 21 2011
Comments (2)

  • Power Clean - 5RM, 95% x 5, 90% x 5
  • Heaving snatch balance - 5RM; 95% x 5, 90% x 5
  • Clean Pull - 8RM; 95% x 8, 90% x 8
5 sets; no rest:
10 push ball (6-8# ball max - quick cycle time)
5 pull-ups
Wednesday June 22 2011
Comments (4)

  • Pause Jerk - 5RM, 95% x 5, 90% x 5
  • OHS + snatch push press - 4+4 RM, 95% x 4+4, 90% x 4+4
  • Back squat - 100% of Mon's heavy BS set x 5 x 3
  • Pause back squat - 80% of today's BS wt x 3 x 3
Thursday June 23 2011
Comments (2)

  • Power Snatch - 5RM; 95% x 5, 90% x 5
  • Snatch pull - 8RM, 95% x 8, 90% x 8
  • Hang muscle snatch - 5RM; 95% x 5, 90% x 5
3 sets; no rest:
15 sprawl ball
10 DB chainsaw rows/arm
Friday June 24 2011
Comments (0)

Rest Day
Saturday June 25 2011
Comments (1)

  • Snatch - 3RM; 90% x 3
  • Clean & Jerk - 3+1 RM; 90% x 3+1
  • Front squat - 5RM; 95% x 5, 90% x 5
  • Good morning - 8RM; 95% x 8, 90% x 8
Sunday June 26 2011
Comments (0)

Rest Day
Monday June 27 2011
Comments (2)

  • Jerk behind the neck - heavy 3; 95% x 3, 90% x 3
  • Push Press - heavy 6, 95% x 6, 90% x 6
  • Back squat - heavy 6, 95% x 6, 90% x 6
  • Jerk dip squat - heavy 6, 95% x 6, 90% x 6
Week 3 of 18
Tuesday June 28 2011
Comments (0)

  • Power clean - heavy 4, 95% x 4, 90% x 4
  • Snatch balance - heavy 3, 95% x 3, 90% x 3
  • Clean Pull - heavy 6, 95% x 6, 90% x 6
3 sets; no rest:
15 KB swings
10 hang DB muscle snatch
Wednesday June 29 2011
Comments (1)

  • Jerk dip squat + jerk - heavy 3+1, 95% x 3+1, 90% x 3+1
  • 1 1/4 OHS + snatch push press - heavy 2+4, 95% x 2+4, 90% x 2+4
  • Back squat - 95% of Mon x 4 x 3
  • Front squat - 80% of today's BS x 3 x 3
1 1/4 OHS + snatch push press: With the bar overhead, squat to the bottom, rise to just above the sticking point of your squat, return to the bottom, then stand completely; this is one of the 2 OHS reps. After the second, lower the bar to your back and perform 4 snatch push presses. This series is one set.
Thursday June 30 2011
Comments (2)

  • Power snatch - heavy 4, 95% x 4, 90% x 4
  • Snatch pull - heavy 6, 95% x 6, 90% x 6
  • Jerk split squat - heavy 6, 95% x 6, 90% x 6
4 sets; no rest:
12 pull-ups
12 dips

Jerk split squat: Rack the bar on your back as you would for a back squat and step into your jerk split receiving position. Squat from approximately straight knees to the depth at which you would receive a heavy jerk - not to a full depth lunge position. Repeat on your non-jerk-leg side as well for balance.
Friday July 1 2011
Comments (1)

Rest Day
Saturday July 2 2011
Comments (2)

  • Snatch - heavy double; 90% x 2
  • Clean & Jerk - heavy 2+1; 90% x 2+1
  • Front squat - heavy 3, 95% x 3, 90% x 3
  • SLDL - heavy 6, 95% x 6, 90% x 6
Sunday July 3 2011
Comments (0)

Rest Day
Monday July 4 2011
Comments (0)

  • Jerk behind the neck - 3RM; 95% x 3, 90% x 3
  • Push Press - 6RM, 95% x 6, 90% x 6
  • Back squat - 6RM, 95% x 6, 90% x 6
  • Jerk dip squat - 6RM, 95% x 6, 90% x 6
Week 4 of 18
Tuesday July 5 2011
Comments (3)

  • Power clean - 4RM, 95% x 4, 90% x 4
  • Snatch balance - 3RM, 95% x 3, 90% x 3
  • Clean Pull - 6RM, 95% x 6, 90% x 6
3 sets; no rest:
10 KB snatch/arm
15 DB chainsaw rows/arm
Wednesday July 6 2011
Comments (3)

  • Jerk dip squat + jerk - 3+1 RM, 95% x 3+1, 90% x 3+1
  • 1 1/4 OHS + snatch push press - 2+4 RM, 95% x 2+4, 90% x 2+4
  • Back squat - 95% of Mon x 4 x 3
  • Front squat - 80% of today's BS x 3 x 3
Thursday July 7 2011
Comments (0)

  • Power snatch - 4RM, 95% x 4, 90% x 4
  • Snatch pull - 6RM, 95% x 6, 90% x 6
  • Jerk split squat - 6RM, 95% x 6, 90% x 6
5 sets; no rest:
10 chin-ups
5 box jumps (mid-thigh height +)

On box jumps, as has been said before on this site, we're interested in the actual jump - no need to stand up once on the box. Also, these are not depth jumps - get back down to the ground smoothly and safely and reset for your next jump.
Friday July 8 2011
Comments (0)

Rest Day
Saturday July 9 2011
Comments (1)

  • Snatch - 2RM; 90% x 2
  • Clean & Jerk - 2+1 RM; 90% x 2+1
  • Front squat - 3RM, 95% x 3, 90% x 3
  • SLDL - 6RM, 95% x 6, 90% x 6
Sunday July 10 2011
Comments (0)

Rest Day
Monday July 11 2011
Comments (0)

  • Jerk behind the neck - heavy single; 80% of that x 2 x 3
  • Push Press - heavy 4; 95% x 4, 90% x 4
  • Back squat - heavy 4, 95% x 4, 90% x 4
  • Jerk dip squat - heavy 4, 95% x 4, 90% x 4
Week 5 of 18
Tuesday July 12 2011
Comments (0)

  • Snatch balance - heavy single; 80% of that x 2 x 2
  • Power clean - heavy 3, 95% x 3, 90% x 3
  • Clean Pull - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
10 topside halfmoons w/ plate
10 DB hang high-pulls
Wednesday July 13 2011
Comments (4)

  • Jerk - heavy single; 80% of that x 2 x 3
  • Overhead squat - heavy single; 80% x 2 x 3
  • 1 1/4 Back squat - 80% of Mon squat x 3 x 3
Thursday July 14 2011
Comments (0)

  • Power snatch - heavy 3, 95% x 3, 90% x 3
  • Snatch pull - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
max consecutive push-ups (no failure)
Walking suitcase lunge - 6 steps/leg
Friday July 15 2011
Comments (2)

Rest Day
Saturday July 16 2011
Comments (0)

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - heavy double; 90% of that x 2 x 2
  • SLDL - heavy 5, 95% x 5, 90% x 5
Sunday July 17 2011
Comments (0)

Rest Day
Monday July 18 2011
Comments (0)

  • Jerk behind the neck - 1RM; 80% of that x 2 x 3
  • Push Press - 4RM; 95% x 4, 90% x 4
  • Back squat - 4RM, 95% x 4, 90% x 4
  • Jerk dip squat - 4RM, 95% x 4, 90% x 4
Week 6 of 18
Tuesday July 19 2011
Comments (0)

  • Snatch balance - 1RM; 80% of that x 2 x 2
  • Power clean - 3RM, 95% x 3, 90% x 3
  • Clean Pull - 4RM, 95% x 4, 90% x 4
4 sets; no rest:
15 sandbag bent rows*
15 KB push-press

* sandbag starts on floor each time; use a heavy bag and plenty of body English
Wednesday July 20 2011
Comments (4)

  • Jerk - heavy single; 80% of that x 2 x 3
  • Overhead squat - heavy single; 80% x 2 x 3
  • 1 1/4 Back squat - 80% of Mon squat x 3 x 3
Thursday July 21 2011
Comments (1)

  • Power snatch - 3RM, 95% x 3, 90% x 3
  • Snatch pull - 4RM, 95% x 4, 90% x 4
3 sets; no rest:
12 pull-ups
20 push ball

Push ball: Remember, this is intended to be a very quick cycling exercise; use a 6-8 lb ball and aim for banging out 20 reps as fast as possible rhythmically.
Friday July 22 2011
Comments (1)

Rest Day
Saturday July 23 2011
Comments (0)

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - 2RM; 90% of that x 2 x 2
  • SLDL - 5RM, 95% x 5, 90% x 5
Sunday July 24 2011
Comments (0)

Rest Day
Monday July 25 2011
Comments (6)

  • Snatch - 85% x 1 x 3; 50% x 1 x 5 OTM
  • Clean & Jerk - 80% x 1 x 3
  • Clean Pull - 90% x 2, 95% x 2, 100% x 2
  • Front squat - 85% x 1 x 2
Week 7 of 18

This week will taper for maxes on Saturday.
Tuesday July 26 2011
Comments (0)

  • Snatch - 50-60% x 1 x 8
  • Clean & Jerk - 50-60% x 1 x 6
  • Box jump - 4 x 3
Wednesday July 27 2011
Comments (0)

  • Snatch - 80% x 1 x 3; 50% x 1 x 5 OTM
  • Snatch Pull - 90% x 2, 95% x 2, 100% x 2
  • Clean & Jerk - 60% x 1 x 5
Thursday July 28 2011
Comments (0)

  • Snatch - 50% x 1 x 8
  • Clean & Jerk - 50% x 1 x 6
  • Box jump - 4 x 2
Friday July 29 2011
Comments (0)

Rest Day
Saturday July 30 2011
Comments (0)

  • Snatch - max
  • Clean & Jerk - max
  • Front squat - max
Sunday July 31 2011
Comments (0)

Rest Day
Monday August 1 2011
Comments (4)

  • Block Clean (mid-thigh) - heavy 3, 95% x 3, 90% x 3
  • Floating Clean Pull - heavy 5, 95% x 5, 90% x 5
  • Clean Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
5 box jumps (mid-thigh+)
10 chin-ups

Week 8 of 18
Tuesday August 2 2011
Comments (2)

  • Push Press + Power Jerk + Jerk - heavy 1+1+1, 95% x 1+1+1, 90% X 1+1+1
  • Mid-Hang Power Snatch - 3 x 5 at med wt
  • Block Snatch High-Pull (mid-thigh) - 3 x 8 at med wt
  • Front Squat - heavy 3, 95% x 3, 90% x 3
Power snatch and snatch high-pull weights should be challenging but allow quality reps. Power snatches should be snappy and locked out completely; high-pulls should be to maximum elbow height.
Wednesday August 3 2011
Comments (0)

  • Block Snatch (mid-thigh) - heavy 3, 95% x 3, 90% x 3
  • Floating Snatch Pull - heavy 5, 95% x 5, 90% x 5
  • Snatch Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4
With 30 sec rest after each couplet:
30 KB swings / 30 DB push press
20 KB swings / 20 DB push press
10 KB swings / 10 DB push press
Thursday August 4 2011
Comments (2)

  • Jerk behind the neck + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang Power Clean - heavy 5, 95% x 5, 90% x 5
  • Snatch Balance - heavy 3, 95% x 3, 90% x 3
  • Back Squat - 90% (of Tues FS) x 5 x 3
Friday August 5 2011
Comments (0)

Rest Day
Saturday August 6 2011
Comments (0)

  • Snatch Pull + Snatch - heavy 1+1, 95% x 1+1, 90% x 1 +1
  • Clean Pull + Clean + Jerk - heavy 1+1+1, 95% x 1+1+1, 90% x 1+1+1
  • Front Squat - heavy double, 95% x 2, 90% x 2
Sunday August 7 2011
Comments (0)

Rest Day
Monday August 8 2011
Comments (0)

  • Block Clean (mid-thigh) - 3RM, 95% x 3, 90% x 3
  • Floating Clean Pull - 5RM, 95% x 5, 90% x 5
  • Clean Segment Deadlift (1", knee / 2 sec pause) - 4RM, 95% x 4, 90% x 4
4 sets; no rest:
10 KB cross-chops/side
10 KB snatch/arm

Week 9 of 18
Tuesday August 9 2011
Comments (0)

  • Push Press + Power Jerk + Jerk - Max 1+1+1, 95% x 1+1+1, 90% X 1+1+1
  • Mid-Hang Power Snatch - 3 x 5 w heavier wt than last wk
  • Block Snatch High-Pull (mid-thigh) - 3 x 8 w heavier wt than last wk
  • Front Squat - 3RM, 95% x 3, 90% x 3
Wednesday August 10 2011
Comments (0)

  • Block Snatch (mid-thigh) - 3RM, 95% x 3, 90% x 3
  • Floating Snatch Pull - 5RM, 95% x 5, 90% x 5
  • Snatch Segment Deadlift (1", knee / 2 sec pause) - 4RM, 95% x 4, 90% x 4
3 sets; no rest:
15 Chinese DB rows/arm
10 DB muscle snatch
Thursday August 11 2011
Comments (0)

  • Jerk behind the neck + jerk - Max 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang Power Clean - 5RM, 95% x 5, 90% x 5
  • Snatch Balance - 3RM, 95% x 3, 90% x 3
  • Back Squat - 90% (of Tues FS) x 5 x 3
Friday August 12 2011
Comments (0)

Rest Day
Saturday August 13 2011
Comments (0)

  • Snatch Pull + Snatch - Max 1+1, 95% x 1+1, 90% x 1 +1
  • Clean Pull + Clean + Jerk - Max 1+1+1, 95% x 1+1+1, 90% x 1+1+1
  • Front Squat - 2RM, 95% x 2, 90% x 2
Sunday August 14 2011
Comments (0)

Rest Day
Monday August 15 2011
Comments (0)

  • Block clean (knee) - heavy 3; 95% x 3, 90% x 3
  • Clean pull on riser - heavy 4, 95% x 4, 90% x 4
  • Halting clean deadlift (upper thigh) - heavy 3, 95% x 3, 90% x 3
3 sets; no rest:
15 KB swings
15 pull-ups

Week 10 of 18
Tuesday August 16 2011
Comments (0)

  • Power jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power snatch - heavy 3, 95% x 3, 90% x 3
  • Mid-hang snatch high-pull (flat-footed) - 3 x 6
  • Front squat - heavy double, 95% x 2, 90% x 2
Keep the snatch high-pulls at a weight that allows you to get the elbows elevated maximally on all reps; the top position is more important than the weight.
Wednesday August 17 2011
Comments (0)

  • Block snatch (knee) - heavy 3, 95% x 3, 90% x 3
  • Snatch pull on riser - heavy 4, 95% x 4, 90% x 4
  • Halting snatch deadlift (hip) - heavy 3, 95% x 3, 90% x 3
For 5 minutes:
5 KB clean + 5 KB push press/arm
10 topside halfmoons
Thursday August 18 2011
Comments (0)

  • Pause jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power clean - heavy 3, 95% x 3, 90% x 3
  • Snatch balance - heavy double; 95% x 2, 90% x 2
  • Mid-hang clean high-pull (flat-footed) - 3 x 6
  • Back squat - 90% (of Tues FS wt) x 3 x 3
Friday August 19 2011
Comments (0)

Rest Day
Saturday August 20 2011
Comments (0)

  • Snatch - heavy double; 95% x 2, 90% x 2
  • Clean & Jerk - heavy double, 95% x 2, 90% x 2
  • Front squat - heavy double; 95% x 2, 90% x 2
4 sets; no rest:
10 sandbag bent rows
10 sandbag power clean & push press
Sunday August 21 2011
Comments (0)

Rest Day
Monday August 22 2011
Comments (0)

  • Block clean (knee) - 3RM; 95% x 3, 90% x 3
  • Clean pull on riser - 4RM, 95% x 4, 90% x 4
  • Halting clean deadlift (upper thigh) - 3RM, 95% x 3, 90% x 3
4 sets; no rest:
5 sandbag shoulder/side
15 DB chainsaw row/arm

Week 11 of 18
Tuesday August 23 2011
Comments (0)

  • Power jerk + jerk - max 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power snatch - 3RM, 95% x 3, 90% x 3
  • Mid-hang snatch high-pull (flat-footed) - 3 x 6; add weight from last wk
  • Front squat - 2RM, 95% x 2, 90% x 2
Wednesday August 24 2011
Comments (0)

  • Block snatch (knee) - 3RM, 95% x 3, 90% x 3
  • Snatch pull on riser - 4RM, 95% x 4, 90% x 4
  • Halting snatch deadlift (hip) - 3RM, 95% x 3, 90% x 3
3 sets; no rest:
15 DB power clean + push press
15 pull-ups
Thursday August 25 2011
Comments (0)

  • Pause jerk + jerk - max 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power clean - 3RM, 95% x 3, 90% x 3
  • Snatch balance - 2RM; 95% x 2, 90% x 2
  • Mid-hang clean high-pull (flat-footed) - 3 x 6; add weight from last wk
  • Back squat - 90% (of Tues FS wt) x 3 x 3
Friday August 26 2011
Comments (0)

Rest Day
Saturday August 27 2011
Comments (0)

  • Snatch - 2RM; 95% x 2, 90% x 2
  • Clean & Jerk - 2RM, 95% x 2, 90% x 2
  • Front squat - 2RM; 95% x 2, 90% x 2
Sunday August 28 2011
Comments (0)

Rest Day
Monday August 29 2011
Comments (0)

  • Block Clean (knee) - heavy 2, 95% x x 2, 90% x 2
  • Clean Pull - heavy 3, 95% x 3, 90% x 3
  • Clean deadlift - heavy 2, 95% x 2, 90% x 2
  • Clean block pull (knee) - heavy 4, 95% x 4, 90% x 4
Week 12 of 18
Tuesday August 30 2011
Comments (1)

  • Jerk - heavy 2, 95% x 2, 90% x 2
  • Mid-hang power snatch - heavy 2, 95% x 2, 90% x 2
  • Front squat - heavy single, 95% x 1, 90% x 1
4 sets; no rest:
8 DB muscle snatch (2-arm)
12 (1 push-up + 2 kick-up)
Wednesday August 31 2011
Comments (0)

  • Block snatch (knee) - heavy 2, 95% x 2, 90% x 2
  • Snatch pull - heavy 3, 95% x 3, 90% x 3
  • Snatch deadlift - heavy 2, 95% x 2, 90% x 2
  • Snatch block pull - heavy 4, 95% x 4, 90% x 4
Thursday September 1 2011
Comments (0)

  • Jerk - heavy single, 80% x 2 x 2
  • Mid-hang power clean - heavy 2, 95% x 2, 90% x 2
  • Snatch balance - heavy single, 80% x 2 x 2
  • Back squat - 85% (of Tues FS) x 2 x 3
3 sets; 30 sec rest:
20 KB swings
10 KB snatch/arm
10 KB clean + push press/arm
Friday September 2 2011
Comments (0)

Rest Day
Saturday September 3 2011
Comments (2)

  • Snatch - heavy single, 80% x 1 x 3
  • Clean & jerk - heavy single, 80% x 1 x 3
  • Front squat - heavy single, 80% x 2 x 2
  • SLDL - 3 x 4
Sunday September 4 2011
Comments (0)

Rest Day
Monday September 5 2011
Comments (0)

  • Block Clean (knee) - 2RM, 95% x x 2, 90% x 2
  • Clean Pull - 3RM, 95% x 3, 90% x 3
  • Clean deadlift - 2RM, 95% x 2, 90% x 2
  • Clean block pull (knee) - 4RM, 95% x 4, 90% x 4
Week 13 of 18
Tuesday September 6 2011
Comments (2)

  • Jerk - 2RM, 95% x 2, 90% x 2
  • Mid-hang power snatch -  2RM, 95% x 2, 90% x 2
  • Front squat - 1RM, 95% x 1, 90% x 1
4 sets; 1 min rest:
20 KB swings
10 1-arm KB push press/arm
Wednesday September 7 2011
Comments (0)

  • Block snatch (knee) - 2RM, 95% x 2, 90% x 2
  • Snatch pull - 3RM, 95% x 3, 90% x 3
  • Snatch deadlift - 2RM, 95% x 2, 90% x 2
  • Snatch block pull - 4RM, 95% x 4, 90% x 4
Thursday September 8 2011
Comments (0)

  • Jerk - 1RM, 80% x 2 x 2
  • Mid-hang power clean - 2RM, 95% x 2, 90% x 2
  • Snatch balance - 1RM, 80% x 2 x 2
  • Back squat - 85% (of Tues FS) x 2 x 3
3 sets; no rest:
300 m row
15 chin-ups
Friday September 9 2011
Comments (0)

Rest Day
Saturday September 10 2011
Comments (0)

  • Snatch - 1RM, 80% x 1 x 3
  • Clean & jerk - 1RM, 80% x 1 x 3
  • Front squat - 1RM, 80% x 2 x 2
  • SLDL - 3 x 4
Sunday September 11 2011
Comments (0)

Rest Day
Monday September 12 2011
Comments (2)

  • Snatch - 80%x1; 60%x 1 x 5 OTM
  • Clean & jerk - 80% x 1; 60% x 1 x 5 OTM
  • Back squat - 70%x2, 75%x2, 80%x1
  • Box jump - 3 x 3
3 sets:
300 m row
1 min rest

Week 14 of 18
Tuesday September 13 2011
Comments (0)

  • Snatch - 60% x 1 x 5
  • Clean & Jerk - 60% x 1 x 5
  • Clean Pull - 100% x 2 x 3
Wednesday September 14 2011
Comments (0)

  • Snatch - 70% x 1 x 3; 50% x 1 x 3 OTM
  • Clean & Jerk - 70% x 1 x3; 50% x 1 x 3 OTM
  • Front squat - 70% x 2 x 3
3 sets; no rest:
10 pull-ups
10 DB push press
Thursday September 15 2011
Comments (2)

  • Power snatch - 70% x 1 x 5
  • Power clean & jerk - 70% x 1 x 5
  • Box jump - 3 x 2
Friday September 16 2011
Comments (0)

Rest Day
Saturday September 17 2011
Comments (0)

  • Snatch - max
  • Clean & Jerk - max
  • Deadlift - max
Sunday September 18 2011
Comments (1)

Rest Day
Monday September 19 2011
Comments (0)

  • Snatch - heavy single; 70% x 2 x 3
  • Clean & Jerk - heavy single; 70% x 2 x 3
  • Clean Pull - 3RM, 95% x 3, 90% x 3
  • Front squat - heavy single; 80% x 2 x 3
Week 15 of 18
Tuesday September 20 2011
Comments (0)

  • Snatch - 80% of Monday's HS x 1 x 5
  • Clean & Jerk - 80% of Monday's HS x 1 x 5
  • SLDL - 3 x 5 mod. wt
  • Box jump - 3 x 5
Wednesday September 21 2011
Comments (0)

  • Clean & Jerk - heavy single; 70% x 2 x 3
  • Snatch - heavy single; 70% x 2 x 3
  • Snatch pull - 3RMl 95% x 3, 90% x 3
  • Front squat - heavy single; 80% x 2 x 3
Thursday September 22 2011
Comments (0)

  • Snatch - 80% of Wed. HS x 1 x 5
  • Clean & Jerk - 80% of Wed. HS x 1 x 5
  • Good morning - 3 x 5 mod. wt
  • Box jump - 3 x 5
Friday September 23 2011
Comments (0)

Rest Day
Saturday September 24 2011
Comments (0)

  • Snatch - heavy single; 75% x 1 x 5 OTM
  • Clean & Jerk - heavy single; 75% x 1 x 5 OTM
  • Back squat - heavy single; 80% x 2 x 3
  • Good morning - heavy 5, 95% x 5, 90% x 5
Sunday September 25 2011
Comments (0)

Rest Day
Monday September 26 2011
Comments (1)

  • Snatch - heavy single; 75% x 1 x 5 OTM
  • Clean & Jerk - heavy single; 75% x 1 x 5 OTM
  • Clean Pull - 3RM, 95% x 3
  • Front squat - heavy single; 85% x 2 x 2
Week 16 of 18
Tuesday September 27 2011
Comments (1)

  • Snatch - 80% of Mon's HS x 1 x 5
  • Clean & Jerk - 80% of Mon's HS x 1 x 5
  • SLDL - mod. wt 3 x 5
3 sets; no rest:
20 KB swings
5 box jumps
Wednesday September 28 2011
Comments (1)

  • Clean & Jerk - heavy single; 75% x 1 x 5 OTM
  • Snatch - heavy single; 75% x 1 x 5 OTM
  • Snatch pull - 3RM, 95% x 3
  • Front squat - heavy single; 85% x 2 x 2
Thursday September 29 2011
Comments (3)

  • Snatch - 80% of Wed's HS x 1 x 5
  • Clean & Jerk - 80% of Wed's HS x 1 x 5
4 sets; no rest:
10 pull-ups
4 broad jumps
Friday September 30 2011
Comments (1)

Rest Day
Saturday October 1 2011
Comments (1)

  • Snatch - heavy single; 80% x 1 x 3 OTM
  • Clean & Jerk - heavy single; 80% x 1 x 3 OTM
  • Back squat - heavy single; 85% x 2 x 2
Sunday October 2 2011
Comments (6)

Rest Day
Monday October 3 2011
Comments (1)

  • Snatch - heavy single; 80% x 1 x 3 OTM
  • Clean & Jerk - heavy single; 80% x 1 x 3 OTM
  • Clean Pull - 2RM, 95% x 2
  • Front squat - heavy single; 90% x 1 x 2
Week 17 of 18
Tuesday October 4 2011
Comments (5)

  • Snatch - 80% of Mon HS x 1 x 5
  • Clean & Jerk - 80% of Mon HS x 1 x 5
4 sets; no rest:
15 KB swings
10 pull-ups
Wednesday October 5 2011
Comments (1)

  • Clean & Jerk - heavy single; 80% x 1 x 3
  • Snatch - heavy single; 80% x 1 x 3
  • Snatch pull - 2RM, 95% x 2
  • Front squat - heavy single; 90% x 1 x 2
Thursday October 6 2011
Comments (0)

  • Snatch - 80% of Wed HS x 1 x 5
  • Clean & Jerk - 80% of Wed HS x 1 x 5
3 sets; no rest:
12 DB muscle snatch
12 sandbag push press
5 box jumps
Friday October 7 2011
Comments (0)

Rest Day
Saturday October 8 2011
Comments (0)

  • Snatch - heavy single, 85% x 1
  • Clean & Jerk - heavy single, 85% x 1
  • Back squat - 90% x 1
  • Good morning - mod wt. 3 x 5
Sunday October 9 2011
Comments (0)

Rest Day
Monday October 10 2011
Comments (0)

  • Snatch - 85% x 1 x3
  • Clean & Jerk - 85% x 1 x 2
  • Clean pull - 85% x 2, 90% x 2 x 2
  • Front squat - 85% x 1
Week 18 of 18
Tuesday October 11 2011
Comments (0)

  • Snatch - 70% x 1 x 5
  • Clean & jerk - 70% x 1 x 5
  • Box jump - 3 x 5
Wednesday October 12 2011
Comments (0)

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2
  • Snatch pull - 85% x 2, 90% x 2 x 2
  • Front squat - 80% x 1
Thursday October 13 2011
Comments (6)

  • Snatch - 60% x 1 x 5
  • Clean & jerk - 60% x 1 x 5
  • Box jump - 3 x 3
Friday October 14 2011
Comments (0)

Rest Day
Saturday October 15 2011
Comments (0)

  • Snatch - max
  • Clean & jerk - max
  • Front or back squat - max
Rest 10-15 minutes between exercises, but stay warm.
Sunday October 16 2011
Comments (0)

Rest Day
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WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

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Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
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