6-Week Block & Pull 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 Block & Pull Cycle
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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8		Exercise	Weight	Rep/Set
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10	Week 1	1			2			3			4			5	6			7
11		Block Snatch Pull + Snatch (mid-thigh)	65	2(1+1)r3s	Jerk	60	3	Block snatch pull + snatch (below knee)	70	2(1+1)r3s	Push Press + Jerk	50	3+1r2s	Rest	Snatch	50	60	Rest
12			70	2(1+1)r2s		65	3		75	2(1+1)r2s		60	3+1r2s		2,2,2,2,2,HS	70	75
13		Blcok clean pull + clean (mid-thigh)	65	2(1+1)r3s		70	2	Block clean pull + clean (below knee)	70	2(1+1)r3s		65	3+1r2s			80	HS
14			70	2(1+1)r2s		75	2		75	2(1+1)r2s	Hang Power Snatch	50	3r4s		Clean and Jerk	50	60
15		Clean deadlift to knee + clean pull	65	3+1r3s		80	2	Snatch deadlift to knee + snatch pull	65	3+1r3s	Muscle Snatch	35	3r4s		2,2,2,2,2,HS	70	75
16			70	3+1r2s	Hang Power Clean (below knee)	50	3r4s		70	3+1r2s	Pin Back Squat (just above parallel)	50	3r2s			80	HS
17		Front Squat	60	3r2s	Snatch Push Press + OHS	65	3+2r3s	Pause Back Squat	65	5r2s		55	3r2s		Front Squat	65	3r2s
18			65	3r2s					70	5r4s		60	3r2s			75	3r2s
19			70	3r2s												80	3r
20																85	3r
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24	Week 2	1			2			3			4			5	6			7
25		Block Snatch Pull + Snatch (mid-thigh)	70	2(1+1)r5s	Jerk	65	3	Block Snatch Pull + Snatch (below knee)	75	2(1+1)r5s	Push Press + Jerk	60	3+1r2s	Rest	Snatch	50	60	Rest
26		Block Clean Pull + Clean (mid-thigh)	70	2(1+1)r5s		70	3	Block Clean Pull + Clean (below knee)	75	2(1+1)r5s		65	3+1r3s		2,2,2,2,2,HS	70	75
27		Clean deadlift to knee + clean pull	75	3+1r2s		75	3	Snatch deadlift to knee + snatch pull	75	3+1r3s	Hang Power Snatch (below knee)	50	3r2s			80	HS
28			80	3+1r3s		80	2r2s		80	3+1r2s		60	3r2s		Clean and Jerk	50	60
29		Pause Back Squat	60	5r3s		85	2	Front Squat	65	3r2s	Muscle Snatch	40	3r3s		2,2,2,2,2,HS	70	75
30			65	5r3s	Hang Power Clean (below knee)	50	3r2s		70	3r2s	Pin Back Squat (just above parallel)	50	3r2s			80	HS
31						60	3r2s		75	3r2s		55	3r2s		Front Squat	65	3r2s
32					Snatch Push Press + OHS	70	3+2									75	3r2s
33						75	3+2r2s									80	3r3s
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38	Week 3	1			2			3			4			5	6			7
39		Blcok Snatch Pull + Snatch (mid-thigh)	70	2(1+1)r2s	Jerk	70	3	Block Snatch Pull + Snatch (below knee)	75	2(1+1)r2s	Push Press + Jerk	65	2+1r2s	Rest	Snatch	50	60	Rest
40			75	2(1+1)r2s		75	3		80	2(1+1)r2s		70	2+1r2s		2,2,2,2,2,HS	70	75
41		Block Clean Pull + Clean (mid-thigh)	70	2(1+1)r2s		80	2r2s	Block Clean Pull + Clean (below knee)	75	2(1+1)r2s	Hang Power Snatch (below knee)	60	3r3s			80	HS
42			75	2(1+1)r2s		85	2r3s		80	2(1+1)r2s	Pin Back Squat (just above parallel)	55	3r3s		Clean & Jerk	50	60
43		Clean deadlift to mid-thigh + clean pull	80	3+1r4s	Hang Power Clean (below knee)	60	3r3s	Snatch deadlift to hip + snatch pull	80	3+1r4s		60	3r2s		2,2,2,2,2,HS	70	75
44		Pause Back Squat	65	4r5s	Heaving Snatch Balance	65	4r3s	Front Squat	70	2r2s						80	HS
45									75	2r4s					Front Squat	80	3r5s
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52	Week 4	1			2			3			4			5	6			7
53		Block Snatch Pull + Snatch (mid-thigh)	75	1+1r2s	Jerk	70	3	Block Snatch Pull + Snatch (below knee)	80	1+1r2s	Jerk Balance	55	3r4s	Rest	Snatch	50	60	Rest
54			80	1+1r2s		75	3		85	1+1r2s	Split Push Press BTN	60	3r4s		2,2,2,2,2,HS	70	75
55		Block Clean Pull + Clean (mid-thigh)	75	1+1r2s		80	2	Block Clean Pull + Clean (below knee)	80	1+1r2s	Hang Power Snatch (below knee)	65	2r2s			80	HS
56			80	1+1r2s		85	2		85	1+1r2s		70	2r2s		Clean & Jerk	50	60
57		Clean Pull	90	3r4s		90	2	Snatch Pull	90	3r4s	Pin Back Squat (just above parallel)	60	3r4s		2,2,2,2,2,HS	70	75
58		Pause Back Squat	65	3r2s	Hang Power Clean (below knee)	65	2r2s	Front Squat	75	2r5s						80	HS
59			70	3r3s		70	2r2s								Front Squat	Heavy	Single
60					Heaving snatch balance	65	3
61						70	3r2s
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66	Week 5	1			2			3			4			5	6			7
67		Snatch	70	75	Power Snatch	80	1r8s	Snatch	70	1	Power Snatch	80	1r6s	Rest	Snatch	70	75	Rest
68		2,2,2,1,1,1	80	85	Power Clean & Jerk	80	1r8s		75	1	Power Clean & Jerk	80	1r6s			80	85
69			90	85					80	1r4s						90	95
70		Clean & Jerk	70	75				Clean & Jerk	70	1					Clean and Jerk	70	75
71		2,2,2,1,1,1	80	85					75	1						80	85
72			90	85					80	1r4s						90	95
73		Clean Pull	90	2				Snatch Pull	90	2					Front Squat	90	1r
74			95	2					95	2
75			100	2					100	2
76		Front Squat	80	2				Back Squat	80	3r3s
77			85	1r2s
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80	Week 6	1			2			3			4			5	6			7	Starting lifts from week 1
81		Snatch	85	1r3s	Snatch	60	1r8s	Snatch	75	1r3s	Snatch (Between these two values based on feel)	40	1r5-8s	Rest	Snatch	91	Max	Rest
82		Clean and Jerk	85	1r3s	Clean and Jerk	60	1r5s	Clean and Jerk	70	1r3s	Snatch (Between these two values based on feel)	50	1r5-8s		Clean and Jerk	120	Max		Snatch	91
83		Clean Pull	90	2r3s	Light technique work of choice	10 min max		Snatch Pull	90	2r3s					Front or Back Squat	170	Max		C&J	120
84		Back Squat	70	2							Clean and Jerk (Between these two values based on feel)	40	1r4-6s						Clean	120
85			75	2							Clean and Jerk (Between these two values based on feel)	50	1r4-6s						Jerk	120
86			80	2															Power Snatch	80
87											Adjust the weight and sets based on how you're feeling - if you're feeling tired and slow today, stick with the empty bar only.								Power Clean	96
88																			Power Jerk	106
89																			Push Press	97
90																			B. Squat	160
91																			F. Squat	130
92																			OH Squat	90
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