CatalystAthletics - 5 Week Front Squat

Lift PR 5-Week Front Squat Emphasis
Snatch 95
This is a preparatory cycle that emphasizes front squat
Clean & Jerk 117.5
strength and tests for a max front squat on the last
Clean 118 Saturday.
Volume: Moderate
Jerk 118 Intensity: Moderate
Power Snatch 85 Good For:
Leg strength (especially front squat specifically)
Power Clean 107 Notes:
Power Jerk 107 This program is intended to improve and test the squat.
It does NOT finish with a snatch and clean & jerk peak,
although you will still get plenty of snatch and CJ work and
Back Squat 147 many people do improve significantly in these lifts as well
as the squat.
Front Squat 127 Rep prescriptions like 1+1+1 provide the rep count for
Overhead Squat 95 each exercise in the complex in order. For example, Clean
+ Power Jerk + Jerk - 1+1+1 would be 1 clean then 1
Snatch Balance 95 power jerk then 1 jerk for each set.
Push Press 102 DO BACK, ABS AND SOULDER PREHAB WORK
DAILY. Accessories use moderstely heavy weights.
For HS: Work up to max single for the day, allow 3 misses
max, finish on a made heavy single (i.e. drop weight if
needed).
View This Cycle Online Here
Help & Info
808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

Week
5-Week Front Squat Emphasis
1
MONDAY AVG 81% VOL 108
75% 75% 75% 75% 75%

Snatch 95 71 71 71 71 71 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Jerk 118 89 89 89 89 89 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Front Squat 127 95 95 95 95 95 0 0 0 0 0 0 15 75%
3 3 3 3 3
100% 100% 100%

Snatch Deadlift 95 95 95 95 0 0 0 0 0 0 0 0 15 100%
5 5 5
Horizontal push (8x3) & pull (8x3) 0 48

8 8 8 8 8 8
0 0
TUESDAY AVG 79% VOL 104
70% 70% 70% 75% 75%

Power Snatch + Snatch Push Press +
85 60 60 60 64 64 0 0 0 0 0 0 45 72%
Overhead Squat - 3+3+3
9 9 9 9 9
70% 70% 70% 75% 75%

Power Clean + Power Jerk - 2(1+1) 107 75 75 75 80 80 0 0 0 0 0 0 20 72%
4 4 4 4 4
90% 90% 95% 95% 95%

Snatch Pull 95 86 86 90 90 90 0 0 0 0 0 0 15 93%
3 3 3 3 3
Pull ups 0 24
8 8 8

0 0
0 0

WEDNESDAY AVG 78% VOL 103
75% 75% 75% 75% 75%

Clean 118 89 89 89 89 89 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Jerk Bnk 118 89 89 89 89 89 0 0 0 0 0 0 15 75%
3 3 3 3 3
70% 70% 70% 70% 70%

Pause Back Squat + BS (1+1) 147 103 103 103 103 103 0 0 0 0 0 0 10 70%
2 2 2 2 2
90% 90% 95% 95% 95%

Clean Pull 118 106 106 112 112 112 0 0 0 0 0 0 15 93%
3 3 3 3 3

8 8 8 8 8 8
0 0
THURSDAY AVG 78% VOL 98
75% 75% 75% 75% 75%

Power Clean + Push Press (% of PP) -
102 77 77 77 77 77 0 0 0 0 0 0 30 75%
2(2+1)
6 6 6 6 6
70% 70% 70% 70% 70%

Snatch Push Press + Snatch Balance -
95 67 67 67 67 67 0 0 0 0 0 0 20 70%
3+1 (% of snatch)
4 4 4 4 4
90% 90% 90% 90% 90%

Snatch Pull 95 86 86 86 86 86 0 0 0 0 0 0 15 90%
3 3 3 3 3
Pull ups (8x3) & strict overhead press

0 33
(3x3)
3 3 3 8 8 8
0 0

0 0

SATURDAY AVG 90% VOL 33
80% 80% 80% 80% 80%

Front Squat 127 102 102 102 102 102 0 0 0 0 0 0 15 80%
3 3 3 3 3
Snatch 95 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk - 1+1 117.5 HS 0 0 0 0 0 0 0 0 0 0 2

2
100% 100% 100%

Clean Deadlift 118 118 118 118 0 0 0 0 0 0 0 0 15 100%
5 5 5
Optional:upper body strength circuit

0 0
work
0 0

Week
2
75% 75% 75% 80% 80%

Clean 118 89 89 89 94 94 0 0 0 0 0 0 13 77%
3 3 3 2 2
75% 75% 75% 80% 80%

Jerk Bnk 118 89 89 89 94 94 0 0 0 0 0 0 13 77%
3 3 3 2 2
70% 70% 70% 70% 70%

2 2 2 2 2
100% 105% 105%

Snatch Deadlift 95 95 100 100 0 0 0 0 0 0 0 0 15 103%
5 5 5

8 8 8 8 8 8
0 0
70% 75% 75% 75% 75%

85 60 64 64 64 64 0 0 0 0 0 0 45 74%
9 9 9 9 9
70% 75% 75% 75% 75%

Power Clean + Power Jerk - 2(1+1) 107 75 80 80 80 80 0 0 0 0 0 0 20 74%
4 4 4 4 4
95% 95% 100% 100% 100%

Snatch Pull 95 90 90 95 95 95 0 0 0 0 0 0 15 98%
3 3 3 3 3
Pull ups 0 24
8 8 8

0 0
0 0

85% 85% 85% 85% 85%

Front Squat 127 108 108 108 108 108 0 0 0 0 0 0 10 85%
2 2 2 2 2
75% 75% 75% 80% 80%

Snatch 95 71 71 71 76 76 0 0 0 0 0 0 13 77%
3 3 3 2 2
75% 75% 75% 80% 80%

Jerk 118 89 89 89 94 94 0 0 0 0 0 0 13 77%
3 3 3 2 2
95% 95% 100% 100% 100%

Clean Pull 118 112 112 118 118 118 0 0 0 0 0 0 15 98%
3 3 3 3 3

8 8 8 8 8 8
0 0
75% 75% 75% 80% 80%

102 77 77 77 82 82 0 0 0 0 0 0 30 77%
2(2+1)
6 6 6 6 6
70% 70% 75% 75% 75%

95 67 67 71 71 71 0 0 0 0 0 0 20 73%
3+1 (% of snatch)
4 4 4 4 4
95% 95% 95% 95% 95%

Clean Pull 118 112 112 112 112 112 0 0 0 0 0 0 15 95%
3 3 3 3 3

0 33
(3x3)
3 3 3 8 8 8
0 0

0 0

Snatch 95 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk - 1+1 117.5 HS 0 0 0 0 0 0 0 0 0 0 2

2
100% 105% 105%

Clean Deadlift 118 118 124 124 0 0 0 0 0 0 0 0 15 103%
5 5 5
70% 70% 70% 70% 70%

2 2 2 2 2

0 0
work
0 0

Week
3
85% 85% 85% 85%

Front Squat 127 108 108 108 108 0 0 0 0 0 0 0 12 85%
3 3 3 3
75% 80% 80% 80% 80%

Snatch 95 71 76 76 76 76 0 0 0 0 0 0 11 79%
3 2 2 2 2
75% 80% 80% 80% 80%

Jerk 118 89 94 94 94 94 0 0 0 0 0 0 11 79%
3 2 2 2 2
100% 100% 100% 100%

Clean Pull 118 118 118 118 118 0 0 0 0 0 0 0 12 100%
3 3 3 3

8 8 8 8 8 8
0 0
70% 75% 75% 80% 80%

85 60 64 64 68 68 0 0 0 0 0 0 25 76%
5 5 5 5 5
70% 75% 75% 80% 80%

Power Clean + Power Jerk - 2+1 107 75 80 80 86 86 0 0 0 0 0 0 15 76%
3 3 3 3 3
95% 95% 95% 95%

Snatch Pull 95 90 90 90 90 0 0 0 0 0 0 0 12 95%
3 3 3 3
Pull ups 0 24
8 8 8

0 0
0 0

75% 80% 80% 80% 80%

Clean 118 89 94 94 94 94 0 0 0 0 0 0 11 79%
3 2 2 2 2
75% 80% 80% 80% 80%

Jerk Bnk 118 89 94 94 94 94 0 0 0 0 0 0 11 79%
3 2 2 2 2
100% 100% 100% 100%

Snatch Pull 95 95 95 95 95 0 0 0 0 0 0 0 12 100%
3 3 3 3
70% 70% 70% 70% 70%

Horizontal push (8x3) & pull (8x3) 147 103 103 103 103 103 0 0 0 0 0 0 10 70%
2 2 2 2 2
Weighted Dips/Push ups/press and

0 48
dumbell/bodyweight rows
8 8 8 8 8 8
0 0
75% 80% 80% 80% 80%

102 77 82 82 82 82 0 0 0 0 0 0 30 79%
2(2+1)
6 6 6 6 6
70% 75% 75% 80% 80%

95 67 71 71 76 76 0 0 0 0 0 0 20 76%
3+1 (% of snatch)
4 4 4 4 4
95% 95% 95% 95%

Clean Pull 118 112 112 112 112 0 0 0 0 0 0 0 12 95%
3 3 3 3

0 33
(3x3)
3 3 3 8 8 8
0 0

0 0

90% 90% 90% 90% 90%

Front Squat 127 114 114 114 114 114 0 0 0 0 0 0 5 90%
1 1 1 1 1
Snatch 95 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk - 1+1 117.5 HS 0 0 0 0 0 0 0 0 0 0 2

2
100% 100% 100%

Snatch Pull 95 95 95 95 0 0 0 0 0 0 0 0 9 100%
3 3 3

0 0
work
0 0

Week
4
75% 80% 80% 85% 85%

Clean & Jerk - 2+1, 1+1 117.5 88 94 94 100 100 0 0 0 0 0 0 11 81%
3 2 2 2 2
95% 100% 105% 105% 105%

Clean Pull 118 112 118 124 124 124 0 0 0 0 0 0 11 102%
3 2 2 2 2
70% 70% 70% 70% 70%

2 2 2 2 2

8 8 8 8 8 8
0 0
0 0
70% 75% 80% 85% 85% 85%

Power Snatch + Overhead Squat - 2+1,
85 60 64 68 72 72 72 0 0 0 0 0 15 80%
1+1
3 3 3 2 2 2
70% 75% 80% 85% 85% 85%

Power Clean + Power Jerk - 2+1, 1+1 107 75 80 86 91 91 91 0 0 0 0 0 14 80%
3 3 2 2 2 2
95% 95% 100% 100%

Snatch Pull 95 90 90 95 95 0 0 0 0 0 0 0 8 98%
2 2 2 2
Pull ups 0 24
8 8 8

0 0
0 0

90% 90% 90%

Front Squat 127 114 114 114 0 0 0 0 0 0 0 0 6 90%
2 2 2
75% 80% 85% 85% 85%

Snatch 95 71 76 81 81 81 0 0 0 0 0 0 7 82%
2 2 1 1 1
75% 80% 85% 85% 85%

Jerk 118 89 94 100 100 100 0 0 0 0 0 0 7 82%
2 2 1 1 1
100% 100% 105% 105%

Snatch Pull 95 95 95 100 100 0 0 0 0 0 0 0 10 103%
3 3 2 2

8 8 8 8 8 8
0 0
75% 75% 80% 80% 80% 80%

Power Snatch 85 64 64 68 68 68 68 0 0 0 0 0 8 78%
2 2 1 1 1 1
75% 75% 80% 80% 80% 80%

Power Clean + Power Jerk - 2+1, 1+1 107 80 80 86 86 86 86 0 0 0 0 0 14 78%
3 3 2 2 2 2
95% 95% 100% 100%

Clean Pull 118 112 112 118 118 0 0 0 0 0 0 0 8 98%
2 2 2 2

0 33
(3x3)
3 3 3 8 8 8
0 0

0 0

Snatch 95 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk - 1+1 117.5 HS 0 0 0 0 0 0 0 0 0 0 2

2
105% 105% 105%

Clean Pull 118 124 124 124 0 0 0 0 0 0 0 0 9 105%
3 3 3
70% 70% 70% 70% 70%

2 2 2 2 2

0 0
work
0 0

Week
5
95% 95% 95%

Front Squat 127 121 121 121 0 0 0 0 0 0 0 0 3 95%
1 1 1
60% 65% 70% 75% 80% 85% 85% 85%

Snatch 95 57 62 67 71 76 81 81 81 0 0 0 14 76%
3 3 2 2 1 1 1 1
60% 65% 70% 75% 80% 85%

Clean & Jerk - 1+1 117.5 71 76 82 88 94 100 0 0 0 0 0 12 73%
2 2 2 2 2 2
85% 90% 95%

Clean Pull 118 100 106 112 0 0 0 0 0 0 0 0 6 90%
2 2 2

8 8 8 8 8 8
0 0
70% 70% 70% 75% 75% 75%

Power Snatch 85 60 60 60 64 64 64 0 0 0 0 0 6 73%
1 1 1 1 1 1
70% 70% 70% 75% 75% 75%

Power Clean + Power Jerk -1+1 107 75 75 75 80 80 80 0 0 0 0 0 12 73%
2 2 2 2 2 2
Pull ups 0 24
8 8 8
0 0

0 0
0 0

60% 65% 70% 75% 80% 80% 80%

Snatch 95 57 62 67 71 76 76 76 0 0 0 0 13 73%
3 3 2 2 1 1 1
60% 65% 70% 75% 80%

Clean & Jerk - 1+1 117.5 71 76 82 88 94 0 0 0 0 0 0 10 70%
2 2 2 2 2
85% 90% 95%

Snatch Pull 95 81 86 90 0 0 0 0 0 0 0 0 6 90%
2 2 2
70% 70% 70% 70% 70%

2 2 2 2 2

8 8 8 8 8 8
0 0
70% 70% 70% 75% 75% 75%

Power Snatch 85 60 60 60 64 64 64 0 0 0 0 0 6 73%
1 1 1 1 1 1
70% 70% 70% 75% 75% 75%

Power Clean + Power Jerk -1+1 107 75 75 75 80 80 80 0 0 0 0 0 12 73%
2 2 2 2 2 2

0 33
(3x3)
3 3 3 8 8 8
0 0
0 0

0 0

SATURDAY AVG VOL 4
Front Squat 127 HS 0 0 0 0 0 0 0 0 0 0 1

1
Snatch 95 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk - 1+1 117.5 HS 0 0 0 0 0 0 0 0 0 0 2

2

0 0
work
0 0
0 0

CatalystAthletics - 5 Week Front Squat

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CatalystAthletics - 5 Week Front Squat

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Lift PR 5-Week Front Squat Emphasis

View This Cycle Online Here

Help & Info

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

MONDAY AVG 81% VOL 108

75% 75% 75% 75% 75%

75% 75% 75% 75% 75%

75% 75% 75% 75% 75%

100% 100% 100%

Horizontal push (8x3) & pull (8x3) 0 48

TUESDAY AVG 79% VOL 104

70% 70% 70% 75% 75%

70% 70% 70% 75% 75%

90% 90% 95% 95% 95%

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

75% 75% 75% 75% 75%

75% 75% 75% 75% 75%

70% 70% 70% 70% 70%

90% 90% 95% 95% 95%

Horizontal push (8x3) & pull (8x3) 0 48

THURSDAY AVG 78% VOL 98

75% 75% 75% 75% 75%

70% 70% 70% 70% 70%

90% 90% 90% 90% 90%

Pull ups (8x3) & strict overhead press

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

80% 80% 80% 80% 80%

Clean & Jerk - 1+1 117.5 HS 0 0 0 0 0 0 0 0 0 0 2

100% 100% 100%

Optional:upper body strength circuit

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

MONDAY AVG 82% VOL 99

75% 75% 75% 80% 80%

75% 75% 75% 80% 80%

70% 70% 70% 70% 70%

100% 105% 105%

Horizontal push (8x3) & pull (8x3) 0 48

TUESDAY AVG 82% VOL 104

70% 75% 75% 75% 75%

70% 75% 75% 75% 75%

95% 95% 100% 100% 100%

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

85% 85% 85% 85% 85%

75% 75% 75% 80% 80%

75% 75% 75% 80% 80%

95% 95% 100% 100% 100%

Horizontal push (8x3) & pull (8x3) 0 48

THURSDAY AVG 82% VOL 98

75% 75% 75% 80% 80%

70% 70% 75% 75% 75%

95% 95% 95% 95% 95%

Pull ups (8x3) & strict overhead press

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

Clean & Jerk - 1+1 117.5 HS 0 0 0 0 0 0 0 0 0 0 2

100% 105% 105%

70% 70% 70% 70% 70%

Optional:upper body strength circuit

808080Copyright Greg Everett. Distribution without permission is prohibited._x000D_www.catalystathletics.com

MONDAY AVG 86% VOL 94