1 RM

B. Squat 365 Snatch 200 Power Snatch 180

F. Squat 315 C&J 245 Power Clean 235
OH Squat 225 Clean 260 Power Jerk 225
Muscle Snatch 135 Jerk 255 Push Press 225

Exercise Weight Rep/Set

Week 0 1 2 3

Snatch OTM 140 1x5 Jerk OTM 179 1x5 Clean OTM 182 1x5

Snatch Pull 160 3x3 Push Press 146 4x3 Clean Pull 208 3x3

Halting Sn DL Halting Cl DL
(2+1+1) (2+1+1)
(knee) + Finish + 140 Back Squat Jumps BAR 3x3 (knee) + Finish + 182
x3 x3
Floating Sn DL Floating Cl DL

Back Squat (5sec

219 3x3 Pause Back Squat 183 2x3
down on first)

3 Sets:
10 Back Extension
10 Reverse Crunches

Week 1 1 2 3

Snatch OTM 140 1x5 Jerk OTM 179 1x5 Clean OTM 182 1x5

150 1x5 191 1x5 195 1x5

160 1x5 204 1x5 208 1x5

Snatch Pull 170 3x3 Push Press 158 5x5 Clean Pull 221 3x3
 Halting Sn DL Halting Cl DL
(3+1+1) (3+1+1)
(knee) + Finish + 160 Back Squat Jumps 91 3x3 (knee) + Finish + 208
x3 x3
Floating Sn DL Floating Cl DL

Back Squat (5sec

256 5x3 Pause Back Squat 219 3x3
down on first)

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Week 2 1 2 3

Snatch OTM 146 1x5 Jerk OTM 186 1x5 Clean OTM 190 1x5

156 1x5 199 1x5 203 1x5

166 1x5 212 1x5 216 1x5

Snatch 2MOM 1x5 Jerk 2MOM 1x5 1x6

Snatch Pull 170 3 Push Press 158 5x2 Clean Pull 221 3

180 3x2 169 5x3 234 3x2

Halting Sn DL Halting Cl DL
(knee) + Finish + 160 (3+1+1) Back Squat Jumps 91 3x3 (knee) + Finish + 208 (3+1+1)
Floating Sn DL Floating Cl DL

(3+1+1) x (3+1+1)
170 221
2 x2

Back Squat (5sec

256 5 Pause Back Squat 237 3x3
down on first)

274 5x2 3 Sets:

10 Back Extension
10 HLR
10 Clam Shells /side

Week 3 1 2 3

Snatch OTM 150 1x5 Jerk OTM 191 1x5 Clean OTM 195 1x5

160 1x5 204 1x5 208 1x5

170 1x5 217 1x5 221 1x5

 Snatch 2MOM 1x5 Jerk 2MOM 1x5 1x5

Snatch Pull 180 3x3 Push Press 169 5 Clean Pull 234 3x3

169 5x4

Halting Sn DL Halting Cl DL
(3+1+1) (3+1+1)
(knee) + Finish + 170 Back Squat Jumps 91 3x3 (knee) + Finish + 221
x3 x3
Floating Sn DL Floating Cl DL

Back Squat (5sec

274 5x2 Pause Back Squat 248 3x3
down on first)

274 5 3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Week 4 1 2 3

Snatch OTM 150 1x5 Jerk OTM 191 1x5 Clean OTM 195 1x5

Snatch Pull 170 3x3 Push Press 158 3x3 Clean Pull 221 3x3

Back Squat 274 3x3 Pause Back Squat 237 2x3

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side
Week 5 1 2 3

Snatch OTM 156 1x5 Jerk OTM 199 1x5 Clean OTM 203 1x5

166 1x5 212 1x5 216 1x5

176 1x5 224 1x5 229 1x5

Snatch 2MOM 1x5 Jerk 2MOM 1x5 1x5

Snatch Pull 180 3 Push Press 180 3x5 Clean Pull 234 3

190 3x2 247 3x2

Halting Sn DL Halting Cl DL
(knee) + Finish + 170 (3+1+1) Back Squat Jumps 91 3x3 (knee) + Finish + 221 (3+1+1)
Floating Sn DL Floating Cl DL

(3+1+1) (3+1+1)
180 234
x2 x2

Back Squat (5sec

292 3x3 Pause Back Squat 256 2x3
down on first)

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Week 6 1 2 3

Snatch OTM 160 1x5 Jerk OTM 204 1x5 Clean OTM 208 1x5

170 1x5 217 1x5 221 1x5

180 1x5 230 1x5 234 1x5

Snatch 2MOM 1x5 Jerk 2MOM 1x5 1x5

Snatch Pull 190 3x3 Push Press 180 3x2 Clean Pull 247 3x3

187 3x3
 Halting Sn DL Halting Cl DL
(2+1+1) (2+1+1)
(knee) + Finish + 180 Back Squat Jumps 91 3x3 (knee) + Finish + 234
x3 x3
Floating Sn DL Floating Cl DL

Back Squat 292 3 Pause Back Squat 256 2x3

310 3x2 3 Sets:

10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Week 7 1 2 3

Snatch OTM 164 1x5 Jerk OTM 217 1x5 Clean OTM 213 1x5

174 1x5 222 1x5 226 1x5

184 1x5 235 1x5 239 1x5

Snatch 2MOM 1x5 Jerk 2MOM 1x5 1x5

Snatch Pull 190 3 Push Press 187 3x5 Clean Pull 247 3

200 3x2 260 3x2

Halting Sn DL Halting Cl DL
(knee) + Finish + 180 (2+1+1) Back Squat Jumps 91 3x3 (knee) + Finish + 234 2+1+1
Floating Sn DL Floating Cl DL

(2+1+1) (2+1+1)
190 247
x2 x2

Back Squat 310 3x3 Pause Back Squat 256 2

3 Sets: 274 2x2

10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Week 8 1 2 3

Snatch 150 1x2 Jerk 191 1x2 Clean 195 1x2

160 1x3 204 1x3 208 1x3

 Snatch Pull 170 3 Push Press 158 3 Clean Pull 221 3

180 3x2 169 3x2 221 3x2

Back Squat 274 3 Pause Back Squat 237 2

292 3x2 237 2x2

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Week 9 1 2 3

Power Snatch
Snatch 1 135 1x10 Clean & Jerk 1
OTM

75% of Power Clean + 75% of

Snatch OTM 2x3 176 1x10 Clean & Jerk OTM (2+1) x 3
HS Power Jerk OTM HS

Clean & Jerk 1 Snatch 1

75% of 75% of
Clean & Jerk OTM (2+1) x 3 Snatch OTM 2x3
HS HS

Back Squat 1 Pause Back Squat 1

75% of 75% of
3x3 3x3
HS HS

3 Sets:
10 Back Extension
10 Sit Ups
10 Bird Dogs /side
Week 10 1 2 3

Power Snatch
Snatch 1 135 1x10 Clean & Jerk 1
OTM

80% of Power Clean + 80% of

Snatch OTM 1x3 176 1x10 Clean & Jerk OTM (2+1) x 3
HS Power Jerk OTM HS

Clean & Jerk 1 Snatch 1

80% of 80% of
Clean & Jerk OTM (1+1) x 3 Snatch OTM 2x3
HS HS

Back Squat 1 Pause Back Squat 1

80% of 80% of
2x3 2x3
HS HS

3 Sets:
10 Back Extension
10 Sit Ups
10 X-Band Walks /side

Week 11 1 2 3

Power Snatch
Snatch 1 135 1x10 Clean & Jerk 1
OTM

85% of Power Clean + 85% of

Snatch OTM 2x3 176 1x10 Clean & Jerk OTM (2+1) x 3
HS Power Jerk OTM HS

Clean & Jerk 1 Snatch 1

85% of 85% of
Clean & Jerk OTM (2+1) x 3 Snatch OTM 1x3
HS HS

Back Squat 1 Pause Back Squat 1

85% of 85% of
2x3 3x3
HS HS
 3 Sets:
10 Back Extension
10 Sit Ups
10 Clam Shells /side

Week 12 1 2 3

Snatch 140 150 Power Snatch 126 1x5 Snatch 140 150

Power Clean +
1,1,1,1x3 160 170 165 1x5 1,1,1x3 160
Power Jerk

Clean & Jerk 172 184 Clean & Jerk 172 184

1,1,1,1 196 208 1,1,1 196

Back Squat 256 274 Back Squat 256 274

2,2,2,2 292 310 2,2,1,1 292 310

3 Sets:
10 Back Extension
10 Sit Ups
10 Glute Bridges
 Catalyst Athletics 13-Week On The Minute Cycle

Power Clean and Jerk = Power Clean and Power Jerk Enter day 1 lifts at bottom of sheet to compare progress
Power Clean + Jerk = Power Clean and Split Jerk

If a loading prescription is absent for a particular exercise, the athlete should choose the loading to approximate the heaviest possible for
the prescribed sets and reps unless some other quality is prescribed.

4 5 6 7 Notation Explanation

Power Clean 153 2x5 Snatch 140 1 Squat 10 15

Power Jerk 146 2x5 150 1 4,4,4,3r3s 20 15

SLDL 3x5 160 1x3 Left to right, rows then columns.

This example would be 4 reps of 10,
then 4 reps of 15, 4 reps of 20, and
Clean & Jerk 172 1 3 sets of 3 reps for 15.

184 1

Rest Rest
196 1x3 Snatch 10 20
3 Sets:
10 Glute Bridges
15 Sit Ups 1, 1, 1, (1,
Front Squat 236 2x3 30 35
1, 1)r3s

45 50

1 rep of 10, 20 and 30. 3 sets of

singles for 35, 45 and 50

4 5 6 7

Power Clean 165 3x5 Snatch 140 150

Power Jerk 158 3x5 1,1,1,1,1 160 160

SLDL 3x5 160

Clean & Jerk 172 184

Rest Rest
 Rest 1,1,1,1,1 196 196 Rest

196

3 Sets: Front Squat 236 3x3

10 Back Extensions
15 Sit Ups
10 Bird Dogs /side Good Morning 3x5

4 5 6 7

Power Clean 165 3x2 Snatch 140 150

176 3x3 1,1,1,1,1,1 160 170

Power Jerk 158 3x2 170 170

169 3x3 Clean & Jerk 172 184

SLDL 3x5 1,1,1,1,1,1 196 208

Rest 208 208 Rest

Front Squat 236 3

252 3x2

Good Morning 3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges

4 5 6 7

Power Clean 176 3 Snatch 140 150

176 3x4 1,1,1,1,1,1 160 170

Power Jerk 169 3 180 180

 169 3x4 Clean & Jerk 172 184

SLDL 3x5 1,1,1,1,1,1 196 208

221 221

Rest Rest
Front Squat 252 3x3

Good Morning 3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

4 5 6 7

Power Clean 176 1x5 Snatch 140 150

Power Jerk 169 1x5 1,1,1,1,1,1 160 160

160 160

Clean & Jerk 172 184

1,1,1,1,1,1 196 196

196 196
Rest Rest
Front Squat 236 2

252 2x2

3 Sets:
10 Back Extensions
10 Sit Ups
10 Glute Bridges
 4 5 6 7

Power Clean 188 2x5 Snatch 140 150

1,1,1,1,1,1 160

Power Jerk 180 2x5

Clean & Jerk 172 184

SLDL 3x5 1,1,1,1,1,1 196

Rest Rest
Front Squat 268 2x3

Good Morning 3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

4 5 6 7

Power Clean 188 2x2 Snatch 140 150

200 2x3 1,1,1,1,1,1 160

Power Jerk 180 2x2

191 2x3 Clean & Jerk 172 184

SLDL 3x5 1,1,1,1,1,1 196

Rest Rest
 Rest Rest

Front Squat 268 2x2

284 2

Good Morning 3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

4 5 6 7

Power Clean 200 2x5 Snatch 140 150

1,1,1,1 160

Power Jerk 191 2x5

Clean & Jerk 172 184

SLDL 3x5 1,1,1,1 196

Rest Rest

Front Squat 268 2

284 2x2

Good Morning 3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges

4 5 6 7

Power Clean 176 1x2 Snatch 140 150

188 1x3 1,1,1,1,1 160 170

 Power Jerk 169 1x2 170

180 1x3 Clean & Jerk 172 184

1,1,1,1,1 196 208

Rest 208 Rest

Front Squat 252 2x3

3 Sets:
10 Back Extensions
10 Sit Ups
10 Glute Bridges

4 5 6 7

Power Clean +
176 1x10 Snatch 1
Power Jerk OTM

Power Snatch 80% of

135 1x10 Snatch OTM 1x3
OTM HS

Clean & Jerk 1

80% of
Clean & Jerk OTM 1x3
HS

Front Squat 1

80% of
2x2
HS
Rest Rest

3 Sets:
10 Back Extensions
15 V-Ups
10 Glute Bridges
 4 5 6 7

Power Clean +
176 1x10 Snatch 1
Power Jerk OTM

Power Snatch 85% of

135 1x10 Snatch OTM 1x3
OTM HS

Clean & Jerk 1

85% of
Clean & Jerk OTM 1x3
HS

Front Squat 1

85% of
2x3
HS
Rest Rest

3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges

4 5 6 7

Power Clean +
176 1x10 Snatch 1
Power Jerk OTM

Power Snatch 85% of

135 1x10 Snatch OTM 2x3
OTM HS

Clean & Jerk 1

85% of
Clean & Jerk OTM (2+1) x3
HS

Front Squat 1

90% of
2x3
HS
Rest Rest
 Rest Rest

3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges

4 5 6 7

Power Snatch 108 1x5 Snatch 140 150

Power Clean +
141 1x5 1,1,1,1 160
Power Jerk

Clean & Jerk 172 184

1,1,1,1 196

Rest Rest
Front Squat 221 236

1,1,1,1 252

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side