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Catalyst Athletics 12 Week Olympic Lifting Cycle
Catalyst Athletics 12 Week Olympic Lifting Cycle
Catalyst Athletics 12 Week Olympic Lifting Cycle
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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.<br />
-------------------------Monday September 3 2012
-
If you feel good, take the weights up after at least 1 set at the prescribed
heaviest weight.
<em>
Week 1 of 12</em>
-------------------------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
<em>4 sets; no rest:</em>
2 min jump rope
10 pull-ups
10 push-ups
If you feel good, go up on the last 80% sets of snatch and CJ and on squats.
-------------------------Sunday September 9 2012
Rest Day
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.
<em>Week 2 of 12</em>
Rest Day
Take as many additional sets as you need to find your RMs. <em>Week 3 of 12</em>
- 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
<em>Week 4 of 12</em>
-------------------------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
<em>At ~75% effort: </em>
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
<em>Week 5 of 12</em>
-------------------------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
<em>2-4-6-8-10-8-6-4-2 reps of:</em>
Pull-ups
Dips
Just like last week, increase the weights on the heaviest sets of each exercise
if you're feeling good.
<em>Week 6 of 12</em>
-------------------------Tuesday October 9 2012
<em>Week 7 of 12</em>
-------------------------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
<em>5 sets; no rest:</em>
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
500 m row
15 chin-ups
-------------------------Friday October 19 2012
Rest Day
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 3 sets
Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3
--------------------------
<em>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.</em>
<em>
Week 10 of 12</em>
-------------------------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
<em>4 sets; 30 sec rest after each set:</em>
5 box jumps
10 1-arm KB swings/arm
<em>Week 11 of 12</em>
-------------------------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
<em>3 sets; no rest:</em>
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
<em>5 sets; no rest:</em>
8 DB row/arm
8 alternating DB press/arm
x 3