12-Week Traditional Cycle

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.
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 mesocy
cle. 
-------------------------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 hea
viest 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
-------------------------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

-------------------------Friday September 7 2012
Rest Day
-------------------------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
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.
-------------------------Sunday September 9 2012
Rest Day

-
Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3

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 Jerk (% of split jerk) - 65% x 3 x 5
4 sets; no rest; alternate arms after each set:
5 KB swing high-pull
5 KB snatch
5 KB overhead squat

- 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

- Hang Muscle Snatch - 5x3
- Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5
600 m row
25 push ball (6-8# ball)

Rest Day

x 1+1
-
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 2
Good Morning - 3x5
Press - 3 x 8
Rest Day

-
Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM

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

, 78%
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
x 5+1, max 5+1

1 min jump rope
10 pull-ups

- 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
- Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM

- 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

Rest Day

x 1+1
-
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%
, 90% x 1+1, heavy 1+1
Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM
Good Morning - 3x5
Press - 8RM

Rest Day

- 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.
- Power Jerk - 60% (of split jerk) x 2 x 5
At ~75% effort: 
1000 m row
- 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

- 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

Rest Day

- 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

Rest Day
-------------------------Monday October 1 2012

-
Snatch - 60%x3, 65%x3, 70%x2, 75x2x4

SLDL - 3x5
-------------------------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
- 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
-------------------------Friday October 5 2012

Rest Day
-------------------------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, h
eavy single
- Back Squat 75% x3, 80%x3x4
- Good Morning - 3x5
- Press - 3x6
-------------------------Sunday October 7 2012

Rest Day
-------------------------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.
-------------------------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%x3x3
5 DB power clean
5 DB push press
5 DB bent row

- 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

- 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

eavy single
- Back Squat 75% x3, 80%x3x2, 85%x3x2
- 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
-------------------------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
8 KB swings
4 KB clean + push press/arm
- 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

- 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%x
3+1, 85%x3+1, 3+1RM

500 m row
15 chin-ups
-------------------------Friday October 19 2012
Rest Day

eavy single
- Back Squat 75% x3, 80%x3x2, 85%x3, 3RM
- Press - 1RM
-------------------------Sunday October 21 2012

Rest Day
-------------------------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
-------------------------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
- 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

- 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
10 KB swings
10 KB clean/arm
10 KB push press/arm
-------------------------Friday October 26 2012

Rest Day

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
-------------------------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. <a href="http://ww
w.amazon.com/Weightlifting-Programming-Winning-Coachs-Guide/dp/0980011159/ref=sr
_1_1?s=books&ie=UTF8&qid=1351279803&sr=1-1">Check out his book here</a>. Wee
k 9 of 12
-------------------------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
5 sets; 30 sec rest between sets:
10 push-ups (on DBs)
10 renegade rows/arm

- 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
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
-------------------------Saturday November 3 2012

- Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 s
ets
- Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
- Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2
-------------------------Sunday November 4 2012

Rest Day
--------------------------
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 heav
y single.

Week 10 of 12
-------------------------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

-
Snatch - heavy single; 85%x2x4

Clean & Jerk - heavy single; 85%x2+1x4
Back Squat - heavy single, (90%x1, 95%x1, HS) x 3
--------------------------
Friday November 9 2012

Rest Day

- 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
-------------------------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
0% of
-
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, 10
HS x 1+1

5 DB overhead lunge/leg
10 hanging leg raises
- Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2
- Snatch Balance - 75% (of sn) x 2 x 4
8 DB row/arm
8 alternating DB press/arm

-
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

-
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
Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2
-------------------------Sunday November 18 2012

Rest Day
-------------------------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
Rest Day

- 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

Rest Day
-------------------------Friday November 23 2012

- Power Clean & Jerk - 60% x 2(1+1) x 5

- Snatch - max
- Clean & Jerk - max
- Front or back squat - max
-------------------------Sunday November 25 2012

Rest Day

12-Week Traditional Cycle

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CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.

Snatch - 60%x3, 65%x3, 70%x3x4

If you feel good, take the weights up

- Hang Muscle Snatch - 5x3

If you feel good, take the weights up

-------------------------Saturday September 8 2012

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4

-------------------------Monday September 10 2012

Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3

Tuesday September 11 2012

-------------------------Wednesday September 12 2012

-------------------------Thursday September 13 2012

-------------------------Friday September 14 2012

-------------------------Saturday September 15 2012

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2

-------------------------Sunday September 16 2012

-------------------------Monday September 17 2012

Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM

-------------------------Tuesday September 18 2012

Hang Muscle Snatch - 5 x 3

<em>3 sets; no rest:</em>

-------------------------Wednesday September 19 2012

-------------------------Thursday September 20 2012

-------------------------Friday September 21 2012

-------------------------Saturday September 22 2012

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single

-------------------------Sunday September 23 2012

-------------------------Monday September 24 2012

-------------------------Thursday September 27 2012

-------------------------Friday September 28 2012

-------------------------Saturday September 29 2012

-------------------------Sunday September 30 2012

-------------------------Monday October 1 2012

Snatch - 60%x3, 65%x3, 70%x2, 75x2x4

-------------------------Wednesday October 3 2012

-------------------------Thursday October 4 2012

-------------------------Friday October 5 2012

-------------------------Saturday October 6 2012

-------------------------Sunday October 7 2012

-------------------------Monday October 8 2012

-------------------------Wednesday October 10 2012

-------------------------Thursday October 11 2012

-------------------------Friday October 12 2012

-------------------------Saturday October 13 2012

- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single

-------------------------Sunday October 14 2012

-------------------------Monday October 15 2012

Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

-------------------------Thursday October 18 2012

<em>3 sets; no rest:</em>

-------------------------Saturday October 20 2012

-------------------------Sunday October 21 2012

-------------------------Monday October 22 2012

-------------------------Thursday October 25 2012

-------------------------Friday October 26 2012

-------------------------Saturday October 27 2012

-------------------------Sunday October 28 2012

-------------------------Monday October 29 2012

Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3

-------------------------Wednesday October 31 2012

Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3

-------------------------Friday November 2 2012

-------------------------Saturday November 3 2012

-------------------------Sunday November 4 2012

- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3