6 Week Basic Rep Cycle.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 Basic Rep Cycle
4		F. Squat	100		C&J	100		Power Clean	100
5		OH Squat	100		Clean	100		Power Jerk	100		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
6					Jerk	100		Push Press	100
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9		Exercise	Weight	Rep/Set							Input achieved heavy single for day into colored cells to obtain back off set weight
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11	Week 1	1			2			3			4			5				7
12		Snatch	70	3r5s	Jerk BTN	HS		Clean	70	3r5s	Power Clean	65	3r5s	Rest	Snatch	60	70	Rest
13		Snatch Pull	85	4r5s	80% of HS -->	0	1r3s	Clean Pull	85	4r5s	Hang Snatch (below knee)	60	2r5s		3, 2, 2, 1, 1, HS	75	80
14		Pause Back Squat	65	5r5s	Power Snatch	65	3r5s	Front Squat	75	3r5s	Snatch Push Press + OHS	70	3+2r3s			85	HS
15					Push Press	70	5r3s				3 SnPP then 2 OHS is one set				C&J	60	70
16															3, 2, 2, 1, 1, HS	75	80
17																85	HS
18															Front Squat	Heavy	Single
19															SLDL	See under title block	3r5s
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22	Week 2	1			2			3			4			5				7
23		Snatch	75	3r2s	Jerk	HS		Clean	75	3r2s	Power Clean	70	2r5s	Rest	Snatch	60	70	Rest
24			75	2r3s	80% of HS -->	0	1r3s		75	2r3s	Hang Snatch (below knee)	65	2r3s		3,2,2,1,1, HS	75	80
25		Snatch Pull	95	3r5s	Power Snatch	70	2r5s	Clean Pull	95	3r5s		70	2r2s			85	HS
26		Pause Back Squat	70	4r5s	Push Press	75	5r3s	Front Squat	80	3r5s	Snatch Push Press + OHS	75	3+2r3s		C&J	60	70
27															3,2,2,1,1, HS	75	80
28																85	HS
29															Back Squat	Heavy	Single
30															SLDL		3r5s
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33	Week 3	1			2			3			4			5				7
34		Snatch	80	2r2s	Jerk	Heavy	Single	Clean	80	2r2s	Power Clean	70	2r2s	Rest	Snatch	60	70	Rest
35			80	1r3s	Power Snatch	70	2r2s		80	1r3s		75	1r3s		3,2,2,1,1, HS	75	80
36		Snatch Pull	95	3r2s		75	1r3s	Clean Pull	95	3r2s	Hang Snatch (below knee)	70	2r2s			85	HS
37			100	3r2s	Push Press	75	5r		100	3r2s		75	1r3s		C&J	60	70
38		Pause Back Squat	75	3r5s		80	5r2s	Front Squat	85	2r4s	OHS	Heavy	Single		3,2,2,1,1, HS	75	80
39																85	HS
40															Back Squat	Heavy	Single
41															SLDL		3r5s
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44	Week 4	1			2			3			4			5				7
45		Snatch	80	1r2s	Jerk	Heavy	Single	Clean	80	1r2s	Power Clean	Heavy	Single	Rest	Snatch	60	70	Rest
46			85	1r3s	Power Snatch	Heavy	Single		85	1r3s	Hang Snatch (below knee)	75	1r3s		3,2,2,1,1,HS	75	80
47		Snatch Pull	100	3r2s	Push Press	Heavy	Single	Clean Pull	100	3r2s		80	1r2s			85	HS
48			105	2r2s					105	2r2s	OHS	Heavy	Single		C&J	60	70
49		Pause Back Squat	75	3r2s				Front Squat	85	2r2s					3,2,2,1,1,HS	75	80
50			80	2r2s					90	1r2s						85	HS
51															Front Squat	Heavy	Single
52															SLDL		3r5s
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55	Week 5	1			2			3			4			5				7
56		Snatch	70	75	Power Snatch	60	2r3s	Snatch	70	1r3s	Power Snatch	60	2r2s	Rest	Snatch	Heavy	Single	Rest
57		2,2,1,1	80	85		70	1r3s		75	1r2s		70	1r2s		C&J	Heavy	Single
58		C&J	70	75		80	1r3s	C&J	70	1r3s		80	1r2s		Front Squat	Heavy	Single
59		2,2,1,1	80	85	Power C&J	60	2r3s		75	1r2s	Power C&J	60	2r2s
60		Clean Pull	90	95		70	1r3s	Snatch Pull	90	2r		70	1r2s		If you reach your heavy single in snatch or clean & jerk with fewer than 10 reps over 60%, drop back down in weight and do singles until you've totaled 10 above 60%.
61		2,2,2	100			80	1r3s		95	2r		80	1r2s
62		Back Squat	75	80					100	2r					Sn 60%	60
63		2,2,1	85					Front Squat	70	2r3s					CJ 60%	60
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66	Week 6	1			2			3			4			5				7	Starting lifts from week 1
67		Snatch	90	1r	Power Snatch	75	1r5s	Snatch	80	1r3s	Power Snatch	60	2r2s	Rest	Snatch	Max		Rest	Snatch	80
68		C&J	90	1r	Power C&J	75	1r5s	C&J	80	1r2s		60	1r4s		C&J	Max			C&J	105
69		Back Squat	75	2r	Box Jump (from squat position)		3r3s	Snatch Pull	90	2	Power C&J	60	2r2s		Back Squat	Max			Clean	105
70			80	2r					95	2		60	1r4s						Jerk	106
71			85	1r					100	2	Box Jump		3r3s		Take 10-15 minutes of rest between exercises, but stay warm				Power Snatch	80
72															Take 10-15 minutes of rest between exercises, but stay warm				Power Clean	96
73																			Power Jerk	106
74																			Push Press	97
75																			B. Squat	160
76																			F. Squat	130
77																			OH Squat	90
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