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Home   |   Contact   |   Help   |   Mobile Jacqueline clean Monday October 24 2011 Snatch - 5 x 3 (~70-80%) Snatch pull - 4 x 4 Pause back squat - 4 x 3 Feel out weights for each exercise that are challenging but not max efforts. This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4. Week 1 of 4 Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Olympic Weightlifting for Sports (E-Book) Jerk Logo T-shirt Podium Gold Creatine - Tablets Catalyst Athletics Weightlifting Hoody 8 Comments Cory 1 | 2012-02-20 Hey Greg, I only have 4 days a week to train and I was curious if this cycle would still be effective if I dropped the fourth day, rested thursday and completed the week on friday? I know it's not ideal but that's all the time I have. My other question is do you have a template for a 4 day a week cycle or have instructions on putting one together? Thanks for the help. Greg Everett 2 | 2012-02-20 Cory - I would try to add the exercises from the day you cut somewhere else in the week, especially those that address your weaknesses. If you need to cut back a bit, trim out a couple exercises that just play to your strengths instead. Cory 3 | 2012-02-21 Greg- That's why I ask...your a smart dude kc 4 | 2012-10-10 hey there! I'm super excited to test out this new programming. What should the percentages be for snatch/clean pulls and pause squats? Thank you for your help Steve Pan 5 | 2012-10-11 KC - You will have to feel out weights for those as some people will be able to handle different percentages on those. For the snatch pulls I would say about 80% to 90% and in some cases more. Just make sure you are hitting good positions and decent speeds on them. KC 6 | 2012-10-12 thank you so much!!! Frankie 7 | 2013-03-17 Are these reps to be done as a super set? I'm also unfamiliar with a snatch pull, is that like a shrug for snatching? Can't wait to try this cycle out! Steve Pan 8 | 2013-03-18 Frankie - These exercises should not be performed as a super set. The snatch pull exercise demo is found here: catalystathletics.com/exercises/exercise.php?exerciseID=97 Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. 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