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Alyssa jerk behind the neck
Wednesday August 1 2012

  • 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


Questions? Get answers here or post in comments.
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8 Comments
Brandon Ecker 1 | 2012-07-31
Hi Greg, Let me say thank you for making your programming available online. I have found some amazing results following some of your plans. It has really helped me break through plateaus. I am in week 5 of the Advanced 2-phase Cycle and my question is this: when working up to a max for the day, on a regular day and a test day, how would you approach the lead up reps? For instance, when working towards a max jerk, I did sets with the (empty bar, 95, 135, 165) 2-5 reps, then 205, 235, 255, 275 and two failures at #300. Is this too much leading in, my shoulders felt cooked for the sets of push press that came later in the programming.
Steve Pan 2 | 2012-08-01
Those warm up sets should be okay, however I would take smaller jumps at the top end. You made a 20 pound jump and then a 25 pound jump to that last number. Now you have a feel for what jumps to make so possibly next time going to 290 and then 300. If you feel you are getting too tired with the lower end ones you can take out a few reps at each of those sets, just make sure you are warmed up enough to move on to the next sets.
New lifter 3 | 2013-01-09
When you put down 70% x3, x5, are you meaning 1 set of 3 reps, and 1 set of 5 reps?
Steve Pan 4 | 2013-01-10
New lifter - 70%x3x5 would be 5 sets of 3 reps. There is more information on the notation at the Program Help section on the right of the page.
Frederik Pram Nielsen 5 | 2013-04-25
Hello. Once again thanks for the programming. I just have one question, isn't the back squats kind of light weight? Is it ok to go heavier og is there a plan behind going light on them? Best regards.!
Steve Pan 6 | 2013-04-25
Frederik - The squats for this day should be light. Focus on having good posture and good speed out of the bottom.
Maria 7 | 2013-06-20
Hi! Are the clean pulls just up with the shrug? Or high pulls? Also- I'm just starting this program after taking 3 months off due to injuries. Lifts have obviously probably gone down. Do you recommend figuring out new maxes? I have just been using my maxes minus about 10 pounds for my max percentages.
Steve Pan 8 | 2013-06-20
Maria - The description for clean pulls can be found at the exercise section tab above or at the link here: catalystathletics.com/exercises/exercise.php?exerciseID=98
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