To edit this sheet go to 'Fil

7 Week Squat Emphasis (by Catalyst) Then enter your

Lifts: If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that

Back Squat 100 Snatch 100 Muscle Snatch

Front Squat 100 Clean 100 Power Snatch
Overhead Squat 100 Jerk 100 Power Clean

Week 1
Day 1 Weight Reps X Sets Day 2 Weight
Back Squat 75 3 x 10 Muscle Snatch 70
Snatch Pull 90 5x3 Power Snatch 70
Snatch Deadlift 100 5x3 Snatch Balance 65
Push Press 70 5x5 3 sets; no rest: 20 KB Swings, 15 Push Ups

Notes: Notes:

Week 2
Day 1 Day 2
Back Squat 78 3 x 10 Muscle Snatch - HS
Snatch Pull 93 5x3 Power Snatch 75
Snatch Deadlift 103 5x3 OHS 65
Push Press 73 5x5 3 sets; no rest: 20 Sit Up, 15 Back Extension
Notes: Notes:

Week 3
Day 1 Day 2
Back Squat 81 3 x 10 Muscle Snatch 73
Snatch Pull 106 4x3 Power Snatch 75
Snatch Deadlift 103 5x3 Snatch Balance - HS
Push Press 75 5x5 Snatch Balance 0
3 sets; no rest: 20 V-Ups, 15 KB Swings
 Notes: Notes:

Week 4
Day 1 Day 2
Back Squat 84 2 x 10 Muscle Snatch
Snatch Pull 98 3x3 Power Snatch 75
Snatch Deadlift 108 3x3 Power Snatch 78
Push Press 78 5x5 OHS - HS
OHS 0
3 sets; no rest: 15 Back Extensions, 15 Reverse Crunche
Notes: Notes:

Week 5
Day 1 Day 2
Back Squat 86 2x8 Muscle Snatch 75
Snatch Pull 100 3x3 Power Snatch 75
Snatch Deadlift 110 3x3 Power Snatch 80
Push Press 80 5x4 Snatch Balance 80
Snatch Balance 85
Snatch Balance 90
3 sets; no rest: 10 Back Extensions, 15 Russian Twists
Notes: Notes:

Week 6
Day 1 Day 2
Back Squat 88 2x6 Muscle Snatch 80
Snatch Pull 100 2x3 Power Snatch 75
Snatch Deadlift 110 2x2 Snatch Balance 80
Push Press 83 4x4 3 sets; no rest: 10 KB Swings, 15 Reverse Crunches
 Notes: Notes:

Week 7
Day 1 Day 2
Snatch 70 1x2 Snatch 70
Snatch 75 1x2 Power Clean & Jerk 70
Snatch 80 1x1 3 sets; no rest: 10 Back Extensions, 10 Sit Ups
Snatch 85 1x3
Clean & Jerk 70 1x1
Clean & Jerk 75 1x1
Clean & Jerk 80 1x1
Clean & Jerk 85 1x1
Clean Pull 95 2x3
Back Squat 75 1x3
Back Squat 80 1x2
Back Squat 85 2x2
Notes: Notes:
 To edit this sheet go to 'File' -> 'Make a Copy' or 'Download as'
Then enter your numbers in the yellow cells

an adjust these numbers at that time, otherwise don't mess with them! Notes: HS = Heavy Single (Work
OHS = Overhead Squ
100 Push Press 100 SLDL = Stiff Legged De
100 Snatch Push Press 100
100 Clean & Jerk 100 These numbers are "by feel". If yo
and make a note below the wo

Reps X Sets Day 3 Weight Reps X Sets Day 4

3x4 Front Squat 70 3 x 10 Jerk - HS
2x5 Clean Pull 90 5x3 Jerk
3x5 Clean Deadlift 100 5x3 Power Clean
B Swings, 15 Push Ups Snatch Push Press 70 5x5 SLDL
3 sets; no rest: 15 Sit Ups, 15
otes: Notes: Notes:

Day 3 Day 4
Heavy Single Front Squat 73 3 x 10 Jerk
1x5 Clean Pull 93 5x3 Power Clean
3x5 Clean Deadlift 103 5x3 SLDL
Up, 15 Back Extension Snatch Push Press 75 5x5 3 sets; no rest: 20 KB Swing, 15
otes: Notes: Notes:

Day 3 Day 4
3x3 Front Squat 76 3 x 10 Jerk - heavy single
2x5 Clean Pull 96 4x3 Power Clean
Heavy Single Clean Deadlift 106 4x3 SLDL
2x3 Snatch Push Press 75 5x5 3 sets; no rest: 15 Back Exte
V-Ups, 15 KB Swings
otes: Notes: Notes:

Day 3 Day 4
Heavy Single Front Squat 78 3x8 Jerk
2x2 Clean Pull 98 3x3 Jerk
1x3 Clean Deadlift 108 3x3 Power Clean
Heavy Single Snatch Push Press 78 5x5 Power Clean
2x3 SLDL
ensions, 15 Reverse Crunches 3 sets; no rest: 15 KB Swin
otes: Notes: Notes:

Day 3 Day 4
3x3 Front Squat 80 2x6 Jerk - HS
2x2 Clean Pull 100 3x3 Power Clean
1x3 Clean Deadlift 110 3x3 Power Clean
1x2 Snatch Push Press 80 5x4 Power Clean
1x1 SLDL
1x1 3 sets; no rest: 12 KB Swings, 12 KB
tensions, 15 Russian Twists
otes: Notes: Notes:

Day 3 Day 4
2x2 Front Squat 82 2x4 Jerk
1x5 Clean Pull 100 2x2 Jerk
2x2 Clean Deadlift 110 2x2 Power Clean
ings, 15 Reverse Crunches Snatch Push Press 83 4x4 SLDL
 3 sets; no rest: 12 Back Exten
otes: Notes: Notes:

Day 3 Day 4
1x3 Snatch 70 1x1 Snatch
1x3 Snatch 75 1x1 Clean & Jerk
k Extensions, 10 Sit Ups Snatch 80 1x3 3 sets; no rest: 10 KB Swings, 10
Clean & Jerk 70 1x1
Clean & Jerk 75 1x1
Clean & Jerk 80 1x1
Snatch Pull 90 2x3
Front Squat 75 1x2
Front Squat 80 1x1
Front Squat 85 1x1

otes: Notes: Notes:

 HS = Heavy Single (Work up to a heavy single. If you miss twice, you're done with that lift... so don't miss!)
OHS = Overhead Squat (probably easiest to unrack it behind the neck and jerk it up from there)
SLDL = Stiff Legged Dead Lift ( http://catalystathletics.com/exercises/exercise.php?exerciseID=86 )

These numbers are "by feel". If you can't do it with good form, drop the weight a little until you can do it with good form,
and make a note below the workout. Also note how you feel, misses, etc. Try to take a rest day between day 4 and 5.

Weight Reps X Sets Day 5 Weight

Heavy Single Snatch - HS Heavy Single
0 2x3 Clean & Jerk - HS Heavy Single
70 2x5 Back Squat - HS Heavy Single
by feel 3x5
3 sets; no rest: 15 Sit Ups, 15 Back Extensions
Notes: Notes:

Day 5
75 2x4 Snatch - HS Heavy Single
75 1x5 Clean & Jerk - HS Heavy Single
> last week 3x5 Front Squat - HS Heavy Single
ets; no rest: 20 KB Swing, 15 Reverse Crunches
Notes: Notes:

Day 5
Heavy Single Snatch - HS Heavy Single
75 2x5 Clean & Jerk - HS Heavy Single
> last week 3x5 Back Squat - HS Heavy Single
3 sets; no rest: 15 Back Extensions, 15 HLR
 Notes: Notes:

Day 5
75 2x2 Snatch - HS Heavy Single
80 1x3 Clean & Jerk - HS Heavy Single
75 2x2 Front Squat - HS Heavy Single
78 1x3
> last week 3x5
3 sets; no rest: 15 KB Swings, 15 Sit Ups
Notes: Notes:

Day 5
Heavy Single Snatch - HS Heavy Single
75 1x2 Clean & Jerk - HS Heavy Single
78 1x2 Back Squat - HS Heavy Single
80 1x3
> last week 3x5
no rest: 12 KB Swings, 12 KB Side Bends (per side)

Notes: Notes:

Day 5
75 1x2 Snatch - HS Heavy Single
80 2x2 Clean & Jerk - HS Heavy Single
75 1x5 Back Squat - HS Heavy Single
> last week 3x5
3 sets; no rest: 12 Back Extensions, 12 Sit Ups
Notes: Notes:

Day 5
60 1x5 Snatch - HS Heavy Single
60 1x5 Clean & Jerk - HS Heavy Single
ets; no rest: 10 KB Swings, 10 Reverse Crunches Back Squat - HS Heavy Single

Notes: Notes: