12-Week Complete Cycle (Weeks 9-12).xlsx

	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	U	V
1	TO USE THIS SPREADSHEET GO TO FILE -> MAKE A COPY. YOU DO NOT NEED TO REQUEST TO SHARE
2		1 RM
3		B. Squat	100		Snatch	100		Power Snatch	100		Catalyst Athletics 12-Week Complete Cycle
4		F. Squat	100		C&J	100		Power Clean	100
5		OH Squat	100		Clean	100		Power Jerk	100		To be done following 4-Week Leg Strength Blocks 1 and 2
6					Jerk	100		Push Press	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
7
8		Exercise	Weight	Rep/Set	Input achieved heavy single for day into colored cells to obtain back off set weight
9
10	Week 9	1			2			3			4			5	6			7
11		Snatch	70	2	Tall Snatch		3r4s	Snatch	70	2r2s	Tall Snatch		3r4s	Rest	Snatch	HS		Rest
12			75	2	Mid-Hang Snatch	65	2r5s		75	2r2s	Mid-Hang Snatch	70	1r5s		70% of HS ->	0	2r3s
13			80	1r3s	Power Clean & Power Jerk	70	1r5s		80	1r3s	Snatch Balance	70	2r5s		Clean and Jerk	HS
14		Clean and Jerk	70	1				Clean and Jerk	70	2r2s					70% of HS ->	0	2r3s
15			75	1					75	2r2s					Snatch Pull	90	3r3s
16			80	1r3s					80	1r3s					Front Squat	Heavy	Single
17		Clean Pull	90	3r3s	Tall snatch - Stay light and focus on bringing the elbows as high as possible before turning the bar over, and keeping the bar and body as close as possible, landing with flat feet, and pushing up tight against the bar overhead. Using an empty barbell is fine.			Snatch Pull	90	3r3s
18		Back Squat	80	2r3s				Front Squat	80	2r3s
19
20
21
22
23
24	Week 10													5				7
25		Snatch	HS		Tall Snatch		3r4s	Clean and Jerk	HS		Tall Snatch		3r4s	Rest	Snatch	HS		Rest
26		75% of HS ->	0	1r5s	Mid-Hang Snatch	70	1r10s	75% of HS ->	0	1r5s	Mid-Hang Snatch	70	1r10s		75% of HS ->	0	1r5s
27		Clean and Jerk	HS		Power Clean & Power Jerk	70	1r10s	Snatch	HS		Power Clean and Power Jerk	70	1r10s		Clean and Jerk	HS
28		75% of HS ->	0	1r5s				75% of HS ->	0	1r5s					75% of HS ->	0	1r5s
29		Front Squat	HS					Pause Back Squat	70	3r3s					Front Squat	HS
30		80% of HS ->	0	2r2s											85% of HS ->	0	2r2s
31
32
33
34
35
36
37
38	Week 11													5				7
39		Snatch	HS		Tall Snatch		3r4s	Clean and Jerk	HS		Tall Snatch		3r4s	Rest	Snatch	HS		Rest
40		80% of HS ->	0	1r3s	Mid-Hang Snatch	70	1r10s	80% of HS ->	0	1r3s	Mid-Hang Snatch	70	1r10s		80% of HS ->	0	1r3s
41		Clean and Jerk	HS		Power Clean and Power Jerk	75	1r10s	Snatch	HS		Power Clean and Power Jerk	75	1r10s		Clean and Jerk	HS
42		80% of HS ->	0	1r3s				80% of HS ->	0	1r3s					80% of HS ->	0	1r3s
43		Front Squat	HS					Pause Back Squat	75	3r3s					Front Squat	HS
44		85% of HS ->	0	2r2s											85% of HS ->	0	2r2s
45
46
47
48
49
50
51
52	Week 12													5				7	Starting lifts from week 1
53		Snatch	HS		Mid-Hang Snatch	70	1r8s	Snatch	HS		Mid-Hang Snatch	70	1r6s	Rest	Snatch	Max		Rest
54		85% of HS ->	0	1r3s	Power Clean and Power Jerk	75	1r8s	85% of HS ->	0	1r2s	Power Clean and Power Jerk	75	1r6s		Clean and Jerk	Max			Snatch	85
55		Clean and Jerk	HS					Clean and Jerk	HS						Front Squat	Max			C&J	106
56		85% of HS ->	0	1r3s				85% of HS ->	0	1r2s									Clean	110
57		Front Squat	HS					Back Squat	80	1r3s									Jerk	106
58		90% of HS ->	0	1r2s															Power Snatch	80
59																			Power Clean	96
60																			Power Jerk	106
61																			Push Press	97
62																			B. Squat	160
63																			F. Squat	130
64																			OH Squat	90
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100