4 Week Leg Strength Block 2.xlsx

	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	U	V
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2		1 RM
3		B. Squat	100		Snatch	100		Power Snatch	100		Catalyst Athletics 4-Week Leg Strength Block 2
4		F. Squat	100		C&J	100		Power Clean	100
5		OH Squat	100		Clean	100		Power Jerk	100
6					Jerk	100		Push Press	100
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9		Exercise	Weight	Rep/Set
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11	Week 1	1			2			3			4			5	6			7
12		Back Squat	65	10r3s	Jerk	70	3r5s	Back Squat	75	5r5s	Power Snatch	65	3r4s	Rest	Back Squat	80	3r8s	Rest
13		Block Snatch (knee)	70	3r5s	Push Press	75	5r2s	Block Clean (knee)	70	3r5s	Power Clean + Power Jerk	65	3r4s		Snatch	70	3r2s
14		Snatch Pull on 2" riser	90	3r4s		80	4r2s	Clean Pull on 2" riser	90	3r4s	Snatch High-Pull	70	3r2s			75	2r3s
15		Heaving Sn Bal + OHS	65	1+2r4s	Snatch High-Pull	70	5r2s	SLDL	60	5r3s		75	3r		Clean and Jerk	70	3r2s
16						75	5r2s									75	2r3s
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19	Week 2													5				7
20		Back Squat	70	10r3s	Jerk	70	3r2s	Back Squat	80	5r5s	Power Snatch	65	3r2s	Rest	Back Squat	85	3r8s	Rest
21		Block Snatch (knee)	70	3r2s		75	3r3s	Block Clean (knee)	70	3r2s		70	3r2s		Snatch	75	3r3s
22			75	3r3s	Push Press	80	4r3s		75	3r3s	Power Clean and Power Jerk	65	3r2s			80	2r2s
23		Snatch Pull on 2" Riser	90	3r2s		85	3r	Clean Pull on 2" Riser	90	3r2s		70	3r2s		Clean and Jerk	75	3r3s
24			95	3r2s	Snatch High-Pull	75	5r4s		95	3r2s	Snatch High-Pull	75	3r3s			80	2r2s
25		Heaving Sn Bal + OHS	65	1+2r2s				SLDL	65	5r3s
26			70	1+2r2s
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29	Week 3													5				7
30		Back Squat	73	10r3s	Jerk	70	3r2s	Back Squat	83	5r5s	Power Snatch	65	3	Rest	Back Squat	88	3r8s	Rest
31		Block Snatch (knee)	70	3r2s		75	3	Block Clean (knee)	70	3r2s		70	3r2s		Snatch	75	3
32			75	3		80	2r2s		75	3		75	2			80	3
33			80	2r2s	Push Press	80	4		80	2r2s	Power Clean + Power Jerk	65	3			85	2
34		Snatch Pull on 2" Riser	95	3r4s		85	3r3s	Clean Pull on 2" Riser	95	3r4s		70	3r2s			80	2r2s
35		Heaving Sn Bal + OHS	70	1+2r2s	Snatch High-Pull	75	5r2s	SLDL	65	5r		75	2		Clean and Jerk	75	3
36			75	1+1r2s		80	5r2s		70	5r2s	Snatch High-Pull	75	3			80	3
37												80	3r2s			85	2
38																80	2r2s
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41	Week 4	1			2			3			4			5				7	Starting lifts from week 1
42		Snatch	50	3	Mid-hang Power Snatch	60	2r5s	Push Press		Max	Power Snatch	60	1r5s	Rest	Back Squat	Max		Rest	Snatch	86
43			60	2r2s	Pull Up		40 total reps	High-Hang Snatch	50	2r5s	Power Clean and Power Jerk	60	1r5s		Snatch	Heavy Single			C&J	120
44			65	2r2s				Power Clean and Jerk	60	1r5s					Clean and Jerk	Heavy Single			Clean	120
45			70	2				Squat Jump		3r3s					Don't expect snatch or clean and jerk PRs today. Do what you can, and if you can't break 80%, throw in a few more singles between 70-80%.		80% of PR		Jerk	120
46		Power Clean	60	2r2s												Snatch	80		Power Snatch	80
47			70	2r3s												C&J	80		Power Clean	96
48		Jerk	65	3r2s															Power Jerk	106
49			70	3r2s															Push Press	105
50		Squat Jump		3r4s															B. Squat	175
51		Unloaded, controlled squat to bottom position, immediate transition and maximal speed into vert. jump																	F. Squat	136
52																			OH Squat	90
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