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Week 1Week 2Week 3Week 4Week 5VariablesCalculators
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MondayMondayMondayMondayMondaySnatch1 RM Estimator (Brzycki Equation)
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Snatch - 5 sets x 3 reps @ 53Clean - 3 x 3 @ 75, 2 x 2 @ 80Front Squat - 4 x 3 @ 115Clean and Jerk - 2+1 @ 75, 1+1 x 2 @ 80, 1+1 x 2 @ 85Front Squat - 3 x 1 @ 12270Weight RepsEstimated 1 RM
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Jerk - 5 x 3 @ 75BTN Jerk - (Hold Split 3 Secs) - 3 x 3 @ 75, 2 x 2 @ 80Snatch - 1 x 3 @ 53, 4 x 2 @ 56Clean Pull - 1 x 3 @ 95, 1 x 3 @ 100, 2 x 3 @ 105Snatch - 3 x 42, 3 x 46, 2 x 49, 2 x 53, 1 x 56, 3 x 1 @ 60Clean and Jerk1005113
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Front Squat - 5 x 3 @ 102Back Squat - 5 x 2 @ 119Jerk - (Hold Split 3 Secs) - 1 x 3 @ 75, 4 x 2 @ 80Back Squat - 5 x 2 @ 119Clean and Jerk - 1 x 60, 1 x 65, 1 x 70, 1 x 75, 1 x 80, 1 x 85100Power Snatch Max Estimate (From Max Snatch)
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Snatch Deadlift - 3 x 5 @ 70Snatch Deadlift - 1 x 5 @ 70, 2 x 5 @ 74Clean Pull - 4 x 3 @ 100Clean Pull - 1 x 2 @ 85, 1 x 2 @ 90, 1 x 2 @ 95Power Snatch56
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TuesdayTuesdayTuesdayTuesdayTuesday58Power Clean Max Estimate (From Max C+J)
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Power Snatch + Snatch Push Press + Overhead Squat - 3 x 3+3+3 @ 41, 2 x 3+3+3 @ 44Power Snatch + Snatch Push Press + Overhead Squat - 1 x 3+3+3 @41, 4 x 3+3+3 @ 44Power Snatch + Snatch Push Press + Overhead Squat - 1 x 2+2+1 @ 41, 2 x 2+2+1 @ 44, 2 x 2+2+1 @ 47Power Snatch + Overhead Squat - 1 x 2+1 @ 41, 1 x 2+1 @ 44, 1 x 2+1 @ 47, 3 x 1+1 @ 50Power Snatch - 3 x 1 @ 41, 3 x 1 @ 44Power Clean80
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Power Clean + Power Jerk - 2 x 2(1+1) @ 56, 3 x 2(1+1) @ 60Power Clean + Power Jerk - 4 x 2(1+1) @ 60, 1 x 2(1+1) @ 64Power Clean + Power Jerk - 2 x 2+1 @ 60, 2 x 2+1 @ 64Power Clean + Jerk - 2 x 2+1 @ 60, 1 x 2+1 @ 64, 3 x 1+1 @ 68Power Clean + Jerk - 3 x 1+1 @ 56, 3 x 1+1 @ 6080*Note: estimates are based on being 80% of max snatch/C+J, as per the findings of the Soviets. It may or may not be higher or lower, adjust it as needed.
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Snatch Pull - 2 x 3 @ 63, 3 x 3 @ 67Snatch Pull - 2 x 3 @ 67, 3 x 3 @ 70Snatch Pull - 4 x 3 @ 67Snatch Pull - 2 x 2 @ 67, 2 x 2 @ 70Front Squat
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WednesdayWednesdayWednesdayWednesdayWednesday135
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Clean - 5 x 3 @ 75Front Squat - 5 x 2 @ 115Clean - 1 x 3 @ 75, 4 x 2 @ 80Front Squat - 3 x 2 @ 122Snatch - 3 x 42, 3 x 46, 2 x 49, 2 x 53, 3 x 1 @ 56Back Squat
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BTN Jerk - (Hold Split 3 Secs) - 5 x 3 @ 75Snatch - 3 x 3 @ 53, 2 x 2 @ 56BTN Jerk - 1 x 2 @ 75, 4 x 2 @ 80Snatch - 1 x 2 @ 53, 1 x 2 @ 56, 3 x 1 @ 60, 1 x 1 @ 56Clean and Jerk - 1+1 x 42, 1+1 x 46, 1+1 x 49, 1+1 x 53, 1+1 x 56170
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Back Squat - 5 x 2 @ 119Jerk - (Hold Split 3 Secs) - 3 x 3 @ 75, 2 x 2 @ 80Snatch Pull - 4 x 3 @ 70Jerk - 1 x 2 @ 75, 1 x 2 @ 80, 3 x 1 @ 85, 1 x 1 @ 80Snatch Pull - 2 x 60, 2 x 63, 2 x 67Push Press
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Clean Pull - 2 x 3 @ 90, 3 x 3 @ 95Clean Pull - 2 x 3 @ 95, 3 x 3 @ 100Back Squat - 5 x 2 @ 119Snatch Pull - 2 x 3 @ 70, 2 x 2 @ 74Back Squat - 5 x 2 @ 11980
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ThursdayThursdayThursdayThursdayThursdayRound To Nearest
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Power Clean + Push Press - 5 x 2(2+1) @ 60Power Clean + Push Press - 3 x 2(2+1) @ 60, 2 x 2(2+1) @ 64Power Clean + Push Press - 1 x 2(1+1) @ 60, 4 x 2(1+1) @ 64Power Snatch - 2 x 2 @ 44, 4 x 1 @ 47Power Snatch - 3 x 1 @ 41, 3 x 1 @ 441
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Snatch Push Press + Snatch Balance - 5 x 3+1 @ 49Snatch Push Press + Snatch Balance - 3 x 3+1 @ 49, 2 x 3+1 @ 56Snatch Push Press + Snatch Balance - 1 x 2+1 @ 49, 2 x 2+1 @ 53, 2 x 2+1 @ 56Power Clean + Power Jerk - 2 x 2+1 @ 60, 4 x 1+1 @ 64Power Clean and Jerk - 3 x 1+1 @ 56, 3 x 1+1 @ 60
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Snatch Pull - 5 x 3 @ 63Clean Pull - 5 x 3 @ 95Clean Pull - 4 x 3 @ 67Clean Pull - 2 x 2 @ 95, 2 x 2 @ 100
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SaturdaySaturdaySaturdaySaturdaySaturday
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Front Squat - 5 x 3 @ 108Snatch - Heavy Single @ 60+Front Squat - 5 x 1 @ 122Snatch - Heavy Single @ 60+Front Squat - max, aim to beat 135
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Snatch - Heavy Single (a.k.a. 85%+), @ 60+Clean and Jerk - Heavy Single @ 85+Snatch - Heavy Single @ 60+Clean and Jerk - Heavy Single @ 85+Snatch - Heavy Single @ 60+
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Clean and Jerk - Heavy Single, @ 85+Clean Deadlift - 1 x 5 @ 100, 2 x 5 @ 105Clean and Jerk - Heavy Single @ 85+Clean Pull - 3 x 3 @ 105Clean and Jerk - Heavy Single @ 85+
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Clean Deadlift - 3 x 5 @ 100Back Squat - 5 x 2 @ 119Snatch Pull - 3 x 3 @ 70Back Squat - 5 x 2 @ 119
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Link to Original Page: http://www.catalystathletics.com/workouts/cycle.php?cycleID=47
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