CATALYST ATHLETICS TRAINING CYCLE - www.catalystathletics.com
Cycle: 12-Week Traditional Cycle
12 weeks
This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle. It uses simple progressions and is a good, basic program for a wide range of athletes.

*"Did the whole cycle and my squat went up 40 lbs" -Arthur Z.*

**Volume:** Moderate

**Intensity:** Moderate

**Good For:**
- Newer and intermediate lifters
- CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning

**Notes:**
- The cycle is good for beginning and intermediate lifters, BUT you may have to adjust the weights, as your 1RMs are likely inaccurate. If certain lifts feel too easy, increase the weight.
- Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle
- Heavy single, (90%x1, 95%x1, HS) x 3 means that you work up to a heavy single, then hit 90% of that, 95% of that, then try to hit that HS again, and repeat this wave 2 more times.

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Monday September 3 2012
- Snatch - 60%x3, 65%x3, 70%x3x4
- Snatch Pull - 90% (of sn) x 3 x 4
- Back Squat - 70% x 6 x 5
- SLDL - 3x5
If you feel good, take the weights up after at least 1 set at the prescribed heaviest weight.
*
Week 1 of 12*
--------------------------
Tuesday September 4 2012
- Power Clean - 70% x 3 x 5
- Power Jerk (% of split jerk) - 60% x 3 x 5
- Push Press - 70% x 5 x 5
*4 sets; no rest:*
2 min jump rope
10 pull-ups
10 push-ups
If you feel good, take the weights up
--------------------------
Wednesday September 5 2012
- Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
- Clean Pull - 90% x 3 x 4
- Front Squat - 70% x 4 x 5
If you feel good, take the weights up
--------------------------
Thursday September 6 2012
- Hang Muscle Snatch - 5x3
- Power Snatch - 70% x 3 x 5
- Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5
*5 sets; no rest (w 2 DBs):*
5 DB hang power snatch
5 DB hang power clean
5 DB push press
If you feel good, take the weights up
--------------------------
Friday September 7 2012
Rest Day
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Saturday September 8 2012
- Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4
- Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4
- Back Squat - 75% x 3 x 5
- Good Morning - 3x5
- Press - 3 x 8
If you feel good, go up on the last 80% sets of snatch and CJ and on squats.
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Sunday September 9 2012
Rest Day
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Monday September 10 2012
- Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3
- Snatch Pull - 95% (of sn) x 3 x 4
- Back Squat - 75% x 6 x 5
- SLDL - 3x5
If you went heavier last week than the prescribed weights, aim to add weight to at least one set today, and to as many as you can. This goes for the entire week.
*Week 2 of 12*
--------------------------
Tuesday September 11 2012
- Power Clean - 75% x 3 x 5
- Power Jerk (% of split jerk) - 65% x 3 x 5
- Push Press - 75% x 5 x 5
4 sets; no rest; alternate arms after each set:
5 KB swing high-pull
5 KB snatch
5 KB overhead squat
--------------------------
Wednesday September 12 2012
- Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3
- Clean Pull - 95% (of clean) x 3 x 4
- Front Squat - 75% x 4 x 5
--------------------------
Thursday September 13 2012
- Hang Muscle Snatch - 5x3
- Power Snatch - 75% x 3 x 5
- Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5
*3 sets; no rest:*
600 m row
25 push ball (6-8# ball)
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Friday September 14 2012
Rest Day
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Saturday September 15 2012
- Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2
- Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 x 2
- Back Squat - 80% x 3 x 5
- Good Morning - 3x5
- Press - 3 x 8
--------------------------
Sunday September 16 2012
Rest Day
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Monday September 17 2012
- Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM
- Snatch Pull - 100% (of sn) x 3 x 4
- Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM
- SLDL - 3x5
Take as many additional sets as you need to find your RMs. *Week 3 of 12*
--------------------------
Tuesday September 18 2012
- Hang Muscle Snatch - 5 x 3
- Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM
- Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1, 78% x 5+1, max 5+1
*3 sets; no rest:*
1 min jump rope
10 pull-ups
--------------------------
Wednesday September 19 2012
- Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1
- Clean Pull - 100% (of clean) x 3 x 4
- Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM
--------------------------
Thursday September 20 2012
- Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM
- Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM
- Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM
3 sets; no rest:
300 m row @ 75% effort
10 push-ups
--------------------------
Friday September 21 2012
Rest Day
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Saturday September 22 2012
- Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single
- Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 , 90% x 1+1, heavy 1+1
- Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM
- Good Morning - 3x5
- Press - 8RM
--------------------------
Sunday September 23 2012
Rest Day
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Monday September 24 2012
- Snatch - 60%x2, 65%x2x2, 70%x2x3
- Snatch Pull - 90%x2x2, 95%x2x2
- Back Squat - 70% x 4 x 5
*This is a recovery week, so it should feel fairly easy, Next week will start loading again.*
*Week 4 of 12*
--------------------------
Tuesday September 25 2012
- Power Clean - 70% x 2 x 5
- Power Jerk - 60% (of split jerk) x 2 x 5
- Push Press - 70% x 3 x 3
*At ~75% effort: *
1000 m row
--------------------------
Wednesday September 26 2012
- Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
- Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
- Front Squat - 70% x 3 x 5
--------------------------
Thursday September 27 2012
- Power Snatch - 70% x 2 x 5
- Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4
- Press - 3 x 5 (use last week's weight)
*3 ladders of 3-5-7 reps each:*
KB swing
1-arm KB clean + push press
--------------------------
Friday September 28 2012
Rest Day
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Saturday September 29 2012
- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
- Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
- Back Squat - 75% x 2 x 4
--------------------------
Sunday September 30 2012
Rest Day
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Monday October 1 2012
- Snatch - 60%x3, 65%x3, 70%x2, 75x2x4
- Snatch Pull - 100% (of sn) x 3 x 4
- Back Squat - 75% x 4 x 5
- SLDL - 3x5
*Week 5 of 12*
--------------------------
Tuesday October 2 2012
- Power Clean - 70%x3, 75%x3, 80% x 2 x 4
- Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4
- Push Press - 70% x 5, 75% x 5, 80% x 3 x 3
*2-4-6-8-10-8-6-4-2 reps of:*
Pull-ups
Dips
--------------------------
Wednesday October 3 2012
- Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
- Clean Pull - 100% (of clean) x 3 x 4
- Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3
--------------------------
Thursday October 4 2012
- Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4
- Snatch HIgh-Pull - 75% (of snatch) x 3 x 5
- Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3
*3 sets; 1 min rest:*
500 m row sprint
15 Kb swings
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Friday October 5 2012
Rest Day
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Saturday October 6 2012
- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
- Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
- Back Squat 75% x3, 80%x3x4
- Good Morning - 3x5
- Press - 3x6
--------------------------
Sunday October 7 2012
Rest Day
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Monday October 8 2012
- Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3
- Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2
- Back Squat - 70%x4, 75%x4, 80%x4x3
- SLDL - 3x5
Just like last week, increase the weights on the heaviest sets of each exercise if you're feeling good.
*Week 6 of 12*
--------------------------
Tuesday October 9 2012
- Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2
- Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2
- Push Press - 70%x5, 75%x5, 80%x3, 85%x3x2
*7 sets; no rest:*
5 DB power clean
5 DB push press
5 DB bent row
--------------------------
Wednesday October 10 2012
- Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3
- Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2
- Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2
--------------------------
Thursday October 11 2012
- Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
- Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3
- Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1x2
*20-15-10-5 reps, no rest:*
Chin-ups
Push-ups
--------------------------
Friday October 12 2012
Rest Day
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Saturday October 13 2012
- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
- Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
- Back Squat 75% x3, 80%x3x2, 85%x3x2
- Good Morning - 3x5
- Press - 3x6
--------------------------
Sunday October 14 2012
Rest Day
--------------------------
Monday October 15 2012
- Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
- Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2
- Back Squat - 70%x4, 75%x4, 80%x4, 4RM
- SLDL - 3x5
*Week 7 of 12*
--------------------------
Tuesday October 16 2012
- Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
- Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM
- Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM
*5 sets; no rest:*
8 KB swings
4 KB clean + push press/arm
--------------------------
Wednesday October 17 2012
- Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
- Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
- Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM
--------------------------
Thursday October 18 2012
- Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
- Snatch High-Pull - 75% (of sn) x3, 80%x3x3
- Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1, 3+1RM
*3 sets; no rest:*
500 m row
15 chin-ups
--------------------------
Friday October 19 2012
Rest Day
--------------------------
Saturday October 20 2012
- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
- Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
- Back Squat 75% x3, 80%x3x2, 85%x3, 3RM
- Good Morning - 3x5
- Press - 1RM
--------------------------
Sunday October 21 2012
Rest Day
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Monday October 22 2012
- Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3
- Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2
- Back Squat - 70%x3, 75%x3, 80%x2x3
*Week 8 of 12*
--------------------------
Tuesday October 23 2012
- Power Clean - 70%x2, 75%x2, 80%x1x3
- Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3
- Push Press - 70%x3, 75%x3x2
Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m
--------------------------
Wednesday October 24 2012
- Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets
- Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2
- Front Squat - 70%x3, 75%x2x3
--------------------------
Thursday October 25 2012
- Power Snatch - 70%x2, 75%x2, 80%x1x3
- Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2
- Jerk Bnk - 60%x2, 65%x2, 70%x2x3
*3 sets; no rest:*
10 KB swings
10 KB clean/arm
10 KB push press/arm
--------------------------
Friday October 26 2012
Rest Day
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Saturday October 27 2012
Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4
Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets
Back Squat - 70%x2, 75%x2, 80% x 2 x 2
--------------------------
Sunday October 28 2012
Rest Day
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Monday October 29 2012
- Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3
- Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets
- Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2
- Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4
This next 4-week block is based on programming by Bob Takano. Check out his book here. *Week 9 of 12*
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Tuesday October 30 2012
- Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3
- Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x 2+1 x 3 sets
- Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3
*5 sets; 30 sec rest between sets:*
10 push-ups (on DBs)
10 renegade rows/arm
--------------------------
Wednesday October 31 2012
- Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2
- Press - 4 x 4 - challenging weight but smooth reps; no grinds
*4 sets; no rest:*
15 KB swings
10 pull-ups
--------------------------
Thursday November 1 2012
- Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3
- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2
- Snatch Pull - 105%x3x5
- Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4
--------------------------
Friday November 2 2012
Rest Day
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Saturday November 3 2012
- Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
- Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
- Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3
- Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2
--------------------------
Sunday November 4 2012
Rest Day
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Monday November 5 2012
- Snatch - heavy single, (90%x1, 95%x1, HS) x 3
- Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
- Clean Pull - 105% (of cln) x 2 x 5
- Front Squat - heavy single, (90%x1, 95%x1, HS) x 3
*On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single.*
*
Week 10 of 12*
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Tuesday November 6 2012
- Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3
- Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
- Snatch Balance - 70% (of sn) x 3 x 4
*4 sets; 30 sec rest after each set:*
5 box jumps
10 1-arm KB swings/arm
--------------------------
Wednesday November 7 2012
- Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2
- Good morning - 4x5
*15-12-9-5 reps of:*
Chin-ups
DB push press
--------------------------
Thursday November 8 2012
- Snatch - heavy single; 85%x2x4
- Clean & Jerk - heavy single; 85%x2+1x4
- Snatch Pull - 105% (of sn) x 2 x 5
- Back Squat - heavy single, (90%x1, 95%x1, HS) x 3
--------------------------
Friday November 9 2012
Rest Day
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Saturday November 10 2012
- Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3
- Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3
- Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3
- Clean Pull - 90% (of cln) x3, 100%x3x4
--------------------------
Sunday November 11 2012
Rest Day
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Monday November 12 2012
- Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
- Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3
- Clean Pull - 95% (of cln) x 2 x 5
- Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
*Week 11 of 12*
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Tuesday November 13 2012
- Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1
- Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1
- Snatch Pull - 105% (of sn) x 3 x 5
*3 sets; no rest:*
5 DB overhead lunge/leg
10 hanging leg raises
--------------------------
Wednesday November 14 2012
- Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2
- Snatch Balance - 75% (of sn) x 2 x 4
- Good Morning - 4x5
*5 sets; no rest:*
8 DB row/arm
8 alternating DB press/arm
--------------------------
Thursday November 15 2012
- Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1
- Clean Pull - 100% (of cln) x 2, 105% x 2 x 4
- Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3
--------------------------
Friday November 16 2012
Rest Day
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Saturday November 17 2012
- Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2
- Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1
- Snatch Pull - 105% (of sn) x 2 x 3
- Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2
--------------------------
Sunday November 18 2012
Rest Day
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Monday November 19 2012
- Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3
- Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1x3
- Snatch Pull - 95% (of sn) x 2 x 5
- Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3
*Week 12 of 12*
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Tuesday November 20 2012
Rest Day
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Wednesday November 21 2012
- Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3
- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3
- Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3
- Snatch High-Pull - 85% (of sn) x 3 x 4
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Thursday November 22 2012
- Power Snatch - 60% x 2 x 5
- Power Clean & Jerk - 60% x 2(1+1) x 5
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Friday November 23 2012
Rest Day
--------------------------
Saturday November 24 2012
- Snatch - max
- Clean & Jerk - max
- Front or back squat - max
--------------------------
Sunday November 25 2012
Rest Day