CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.

com
Cycle: 6 Week Back Squat Emphasis Prep Cycle
6 weeks
This is a 6-week preparatory cycle that emphasizes back squat improvement and te
sts a max back squat on week 6.<br />
-------------------------Monday June 18 2012
-

Back Squat - 70% x 3 x 5

Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
SLDL - 3x5

<em>Week 1 of 6</em>

This is a 6-week preparatory cycle.

-------------------------Tuesday June 19 2012

- Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
- Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
- Push Press - 75% x 5 x 3
<em>With no rest:</em>
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row

-------------------------Wednesday June 20 2012

-

Front Squat - 65% x 2 x 5

Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
Good Morning - 3 x 5

--------------------------

Thursday June 21 2012

- Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
- Mid-Hang Snatch - 60% x 3 x 4
- Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3
<em>3 sets:&nbsp;no rest:</em>
10 DB hang power clean +&nbsp;push press
1 rope climb (or 10 rope pull-ups)

-------------------------Friday June 22 2012

Rest Day

-------------------------Saturday June 23 2012

-

Back Squat - 75% x 3 x 5

Snatch - heavy single
Clean & Jerk - heavy single
Weighted Lunge - 3 x 5/leg

-------------------------Sunday June 24 2012

Rest Day

-------------------------Monday June 25 2012

-

Back Squat - 75% x 3 x 5

Snatch Pull - 90% (of snatch) x 3 x 5
Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3 x 3
SLDL - 3 x 5

<em>Week 2 of 6</em>
-------------------------Tuesday June 26 2012
- Snatch + Pause Overhead Squat - 70% x 3+1 x 5
- Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 5
- Push Press - 75% x 5 x 3
<em>4 sets; no rest:</em>
6 DB hang power snatch / arm

10 pull-ups

-------------------------Wednesday June 27 2012

-

Front Squat - 70% x 2 x 5

Clean Pull - 90% (of clean) x 3 x 5
Halting Clean Deadlift - 85% (of clean) x 3 x 3
Good Morning - 3 x 5

-------------------------Thursday June 28 2012

- Power Clean + Clean + Jerk - 70% (of CJ) x 1+1+1 x 5
- MId-Hang Snatch - 65% x 3 x 5
- Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 3
<em>3 sets; no rest:</em>
4 (1 KB clean + 3 push press) / arm
12 KB chainsaw row / arm

-------------------------Friday June 29 2012

Rest Day

-------------------------Saturday June 30 2012

-

Back Squat - 80% x 3 x 5

Snatch - heavy single; 75% (of HS) x 2 x 3
Clean &&nbsp;Jerk - heavy single; 75% (of HS) x 2+1 x 3
Weighted Lunge - 3 x 8/leg

-------------------------Sunday July 1 2012

Rest Day

-------------------------Monday July 2 2012

- Front Squat - 70% x 2 x 5
- Snatch Pull - 90% (of snatch) x 3 x 3, 95% x 3 x 2

- Halting Snacth Deadlift (upper thigh) - 85% (of snatch) x 3 x 2, 90% x 3

- SLDL - 3 x 5
<em>Week 3 of 6</em>
-------------------------Tuesday July 3 2012
- Snatch + Pause Overhead Squat - 70% x 3+1 x 3, 75% x 3+1 x 2
- Power Clean + Power Jerk - 75% x 2(1+1) x 3, 80% x 2(1+1) x 2
- Push Press - 75% x 5, 80% x 5 x 2
<em>3 sets; no rest:</em>
8 KB snatch/arm
12 chin-ups

-------------------------Wednesday July 4 2012

-

Back Squat - 85% x 2 x 5

Clean Pull - 90% (of clean) x 3 x 3, 95% x 3 x 2
Halting Clean Deadlift - 85% (of clean) x 3 x 2, 90% x 3
Good Morning - 3 x 5

-------------------------Thursday July 5 2012

- Power Clean + Clean + Jerk - 75% (of clean) x 1+1+1 x 3, 80% x 1+1+1 x 2
- Mid-Hang Snatch - 65% x 3 x 3, 70% x 3 x 2
- Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 2, 80% x 5+1
<em>4 sets; no rest:</em>
10 plate topside halfmoons/side
5 KB clean/arm

-------------------------Friday July 6 2012

Rest Day

-------------------------Saturday July 7 2012

- Front Squat - 70% x 2 x 5

- Snatch - heavy single

- Clean & Jerk - heavy single
- Weighted Lunge - 3 x 8/leg

-------------------------Sunday July 8 2012

Rest Day

-------------------------Monday July 9 2012

-

Back Squat - 85% x 3 x 4

Snatch Pull - 90% (of snatch) x 3, 95% x 3 x 3
Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3, 90% x 3 x 2
SLDL - 3 x 5

<em>Week 4 of 6</em>
-------------------------Tuesday July 10 2012
- Snatch + Pause Overhead Squat - 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
- Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1) x 4
- Push Press - 80% x 5, 85% x 3 x 2
<em>3 sets:</em>
5 box jumps (mid-thigh +); no rest
max rep push-ups (stop short of failure); rest 30 sec

-------------------------Wednesday July 11 2012

-

Front Squat - 70% x 2 x 5

Clean Pull - 90% (of clean) x 3, 95% x 3 x 3
Halting Clean Deadlift (mid-thigh) - 85% (of clean) x 3, 90% x 3 x 2
Good Morning - 3 x 5

-------------------------Thursday July 12 2012

- Power Clean +&nbsp;Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 4
- Mid-Hang Snatch - 65% x 3, 70% x 3 x 4
- Snatch Push Press + Overhead Squat - 75% x 5+1, 80% x 5+1
<em>4 sets; no rest:</em>
1 min jump rope

10 pull-ups

-------------------------Friday July 13 2012

Rest Day

-------------------------Saturday July 14 2012

-

Back Squat - 90% x 1 x 5

Snatch - heavy single
Clean & Jerk - heavy single
Weighted Lunge - 3 x 6/eg

-------------------------Sunday July 15 2012

Rest Day

-------------------------Monday July 16 2012

-

Front Squat - 70% x 2 x 5

Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3
Halting Snatch Deadlift - 90% (of snatch) x 3, 95% x 3
SLDL - 3 x 5

<em>Week 5 of 6</em>
-------------------------Tuesday July 17 2012
- Snatch + Pause Overhead Squat - 70% x 2+1, 75% x 2+1, 80% x 2+1 x 2
- Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1), 85% x 1+1 x 2
- Push Press - 85% x 3 x 2, 90% x 3
<em>3 sets; no rest:</em>
10 Chinese DB rows/arm
10 topside plate halfmoons/side

-------------------------Wednesday July 18 2012

Back Squat - 90% x 2 x 3

Clean Pull - 95% (of clean) x 3 x 2, 100% x 3
Halting Clean Deadlift - 90% (of clean) x 3, 95% x 3
Good Morning - 3 x 5

-------------------------Thursday July 19 2012

- Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 2, 85% x 1+1+1
- Mid-Hang Snatch - 65% x 3, 70% x 3 x 2, 73% x 3
- Snatch Push Press +&nbsp;Pause Overhead Squat - 80% (of snatch) x 5+1 x 3
<em>3 sets; no rest:</em>
12 KB clean + press/arm
300 m row

-------------------------Friday July 20 2012

Rest Day

-------------------------Saturday July 21 2012

-

Front Squat - 70% x 2 x 5

Snatch - heavy single
Clean & Jerk - heavy single
Weighted Lunge - 3 x 6/leg

-------------------------Sunday July 22 2012

Rest Day

-------------------------Monday July 23 2012

-

Back Squat - 95% x 1 x 3

Snatch Pull - 90% (of snatch) x 2 x 2
Halting Snatch Deadlift (upper thigh) - 90% (of snatch) x 2 x 2
SLDL - 3 x 5

<em>Week 6 of 6</em>
-------------------------Tuesday July 24 2012

- Power Clean + Jerk - 80% (of PC) x 1+1 x 3

- Mid-Hang Snatch - 70% x 3 x 3
- Snatch Push Press + Overhead Squat - 5+1 heavy as possible
<em>3 sets; no rest:
</em>90 sec jump rope
10 chin-ups
-------------------------Wednesday July 25 2012
-

Front Squat - 70% x 2 x 5

Clean Pull - 90% (of clean) x 2 x 3
Halting Clean Deadlift (mid-thigh) - 90% (of clean) x 2 x 2
Tech exercise of choice - 15 min

-------------------------Thursday July 26 2012

- Snatch - 70% x 2 x 3
- Power Clean + Power Jerk - 80% x 2(1+1), 85% x 1+1, 90% x 1+1
- Push Press - 80% x 3, 85% x 2, heavy single
<em>3 sets; no rest:</em>
15 push-ups
10 DB hang power clean

-------------------------Friday July 27 2012

Rest Day

-------------------------Saturday July 28 2012

- Back Squat - max
- Snatch - heavy single
- Clean & Jerk - heavy single

-------------------------Sunday July 29 2012

Rest Day