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olympic weightlifting, weightlifting, snatch, clean, jerk

CATALYST ATHLETICS TRAINING CYCLE

5-Week Front Squat Emphasis Cycle
5 weeks

Export Cycle as Word Doc

This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.

"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."

	Monday July 30 2012 Comments (4) Snatch - 75% x 3 x 5 Jerk - 75% x 3 x 5 Front Squat - 75% x 3 x 5 Snatch Deadlift - 100% (of snatch) x 5 x 3 Week 1 of 5 This is a 5-week prep cycle emphasizing front squat strength. We'll test a max front squat on week 5.


	Tuesday July 31 2012 Comments (10) Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2 Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3 Snatch Pull - 90% (of snatch) x 3 x 2, 95% x 3 x 3 5 sets; no rest: 200 m row 10 KB clean + push press/arm


	Wednesday August 1 2012 Comments (6) Clean - 75% x 3 x 5 Jerk Behind the neck (hold split for 3 sec) - 75% x 3 x 5 Back Squat - 70% x 2 x 5 Clean Pull - 90% (of clean) x 3 x 2, 95% x 3 x 3


	Thursday August 2 2012 Comments (8) Power Clean + Push Press - 75% (of PP) x 2(2+1) x 5 Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 5 Snatch Pull - 90% (of snatch) x 3 x 5 4 sets; no rest: 10 pull-ups 3 min jump rope


	Friday August 3 2012 Comments (0) Rest Day


	Saturday August 4 2012 Comments (9) Front Squat - 80% x 3 x 5 Snatch - heavy single Clean & Jerk - heavy single Clean Deadlift - 100% (of clean) x 5 x 3


	Sunday August 5 2012 Comments (0) Rest Day


	Monday August 6 2012 Comments (5) Clean - 75% x 3 x 3, 80% x 2 x 2 Jerk Bnk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2 Back Squat - 70% x 2 x 5 Snatch Deadlift - 100% (of snatch) x 5, 105% x 5 x 2 Week 2 of 5


	Tuesday August 7 2012 Comments (0) Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3, 75% x 3+3+3 x 4 Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 4, 80% x 2(1+1) x 1 Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 3 4 sets; no rest: 12 chin-ups 15 push-ups


	Wednesday August 8 2012 Comments (0) Front Squat - 85% x 2 x 5 Snatch - 75% x 3 x 3, 80% x 2 x 2 Jerk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2 Clean Pull - 95% (of clean) x 3 x 2, 100 x 3 x 3


	Thursday August 9 2012 Comments (0) Power Clean + Push Press - 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2 Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 3, 80% x 3+1 x 2 Clean Pull - 95% (of clean) x 3 x 5 3 sets; no rest: 10 DB push press 20 DB chainsaw row


	Friday August 10 2012 Comments (0) Rest Day


	Saturday August 11 2012 Comments (1) Snatch - heavy single Clean & Jerk - heavy single Clean Deadlift - 100% (of clean) x 5, 105% x 5 x 2 Back Squat - 70% x 2 x 5


	Sunday August 12 2012 Comments (0) Rest Day


	Monday August 13 2012 Comments (0) Front Squat - 85% x 3 x 4 Snatch - 75% x 3, 80% x 2 x 4 Jerk (hold split 3 sec) - 75% x 3, 80% x 2 x 4 Clean Pull - 100% (of clean) x 3 x 4 Week 3 of 5


	Tuesday August 14 2012 Comments (0) Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2 Power Clean + Power Jerk - 75% x 2+1 x 2, 80% x 2+1 x 2 Snatch Pull - 95% (of snatch) x 3 x 4 20-15-10 reps each, no rest: DB push press DB bent row


	Wednesday August 15 2012 Comments (0) Clean - 75% x 3, 80% x 2 x 4 Jerk Behind Neck - 75% x 2, 80% x 2 x 4 Snatch Pull - 100% (of snatch) x 3 x 4 Back Squat - 70% x 2 x 5


	Thursday August 16 2012 Comments (2) Power Clean + Push Press - 75% (of PP) x 2(1+1), 80% x 2(1+1) x 4 Snatch Push Press + Snatch Balance - 70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2 Clean Pull - 95% (of clean) x 3 x 4 4 sets; no rest: 5 1-arm KB swings/arm max rep pull-ups (stop short of failure)


	Friday August 17 2012 Comments (0) Rest Day


	Saturday August 18 2012 Comments (0) Front Squat - 90% x 1 x 5 Snatch - heavy single Clean & Jerk - heavy single Snatch Pull - 100% (of snatch) x 3 x 3


	Sunday August 19 2012 Comments (0) Rest Day


	Monday August 20 2012 Comments (7) Clean & Jerk - 75% (of cln) x 2+1, 80% x 1+1 x 2, 85% x 1+1 x 2 Clean Pull - 95% (of cln) x 3, 100% x 3, 105% x 2 x 3 Back Squat - 70% x 2 x 5 Week 4 of 5


	Tuesday August 21 2012 Comments (0) Power Snatch + Overhead Squat - 70% (of PS) x 2+1, 75% x 2+1, 80% x 2+1, 85% x 1+1 x 3 Power Clean + Jerk - 75% (of PC) x 2+1 x 2, 80% x 2+1, 85% x 1+1 x 3 Snatch Pull - 95% (of snatch) x 2 x 2, 100% x 2 x 2 With no rest: 400 m row 20 pull-ups 300 m row 30 push-ups 200 m row 10 pull-ups 10 push-ups


	Wednesday August 22 2012 Comments (6) Front Squat - 90% x 2 x 3 Snatch - 75% x 2, 80% x 2, 85% x 1 x 3, 80% x 1 Jerk - 75% x 2, 80% x 2, 85% x 1 x 3 Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2


	Thursday August 23 2012 Comments (2) Power Snatch - 75% x 2 x 2, 80% x 1 x 4 Power Clean + Power Jerk - 75% (of PC) x 2+1 x 2, 80% x 1+1 x 4 Clean Pull - 95% (of clean) x 2 x 2, 100% x 2 x 2 3 sets; no rest: 10 KB snatch/arm 10 KB clean + push press/arm


	Friday August 24 2012 Comments (0) Rest Day


	Saturday August 25 2012 Comments (3) Snatch - heavy single Clean & Jerk - heavy single Clean Pull - 105% (of clean) x 3 x 3 Back Squat - 70% x 2 x 5


	Sunday August 26 2012 Comments (0) Rest Day


	Monday August 27 2012 Comments (0) Front Squat - 95% x 1 x 3 Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x 1 x 3 Clean & Jerk - 60% x1+1, 65% x1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1 Clean Pull - 85% (of clean) x 2, 90% x 2, 95% x 2 Week 5 of 5


	Tuesday August 28 2012 Comments (0) Power Snatch - 70% x 1 x 3, 75% x 1 x 3 Power Clean + Jerk - 70% (of PC) x 1+1 x 3, 75% x 1+1 x 3 3 sets; no rest: 10 KB swings 15 pull-ups


	Wednesday August 29 2012 Comments (0) Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1 x 3 Clean & Jerk - 60% x1+1, 65% x1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1 Snatch Pull - 85% (of snatch) x 2, 90% x 2, 95% x 2 Back Squat - 70% x 2 x 5


	Thursday August 30 2012 Comments (0) Power Snatch - 70% x 1 x 3, 75% x 1 x 3 Power Clean + Jerk - 70% (of PC) x 1+1 x 3, 75% x 1+1 x 3 3 sets; 30 sec rest: 400 m row @ 75% effort


	Friday August 31 2012 Comments (0) Rest Day


	Saturday September 1 2012 Comments (1) Front Squat - max Snatch - heavy single Clean & Jerk - heavy single


	Sunday September 2 2012 Comments (0) Rest Day

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