7 Week Squat Emphasis (Catalyst)

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1	7 Week Squat Emphasis (by Catalyst)				To edit this sheet go to 'File' -> 'Make a Copy' or 'Download as' Then enter your numbers in the yellow cells
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3	Lifts:	If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that time, otherwise don't mess with them!							Notes:	HS = Heavy Single (Work up to a heavy single. If you miss twice, you're done with that lift... so don't miss!)
4										OHS = Overhead Squat (probably easiest to unrack it behind the neck and jerk it up from there)
5	Back Squat	100	Snatch	100	Muscle Snatch	100	Push Press	100		SLDL = Stiff Legged Dead Lift ( http://catalystathletics.com/exercises/exercise.php?exerciseID=86 )
6	Front Squat	100	Clean	100	Power Snatch	100	Snatch Push Press	100
7	Overhead Squat	100	Jerk	100	Power Clean	100	Clean & Jerk	100		These numbers are "by feel". If you can't do it with good form, drop the weight a little until you can do it with good form,
8										and make a note below the workout. Also note how you feel, misses, etc. Try to take a rest day between day 4 and 5.
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10	Week 1
11	Day 1	Weight	Reps X Sets	Day 2	Weight	Reps X Sets	Day 3	Weight	Reps X Sets	Day 4	Weight	Reps X Sets	Day 5	Weight
12	Back Squat	75	3 x 10	Muscle Snatch	70	3 x 4	Front Squat	70	3 x 10	Jerk - HS		Heavy Single	Snatch - HS		Heavy Single
13	Snatch Pull	90	5 x 3	Power Snatch	70	2 x 5	Clean Pull	90	5 x 3	Jerk	0	2 x 3	Clean & Jerk - HS		Heavy Single
14	Snatch Deadlift	100	5 x 3	Snatch Balance	65	3 x 5	Clean Deadlift	100	5 x 3	Power Clean	70	2 x 5	Back Squat - HS		Heavy Single
15	Push Press	70	5 x 5	3 sets; no rest: 20 KB Swings, 15 Push Ups			Snatch Push Press	70	5 x 5	SLDL	by feel	3 x 5
16										3 sets; no rest: 15 Sit Ups, 15 Back Extensions
17	Notes:			Notes:			Notes:			Notes:			Notes:
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23	Week 2
24	Day 1			Day 2			Day 3			Day 4			Day 5
25	Back Squat	78	3 x 10	Muscle Snatch - HS		Heavy Single	Front Squat	73	3 x 10	Jerk	75	2 x 4	Snatch - HS		Heavy Single
26	Snatch Pull	93	5 x 3	Power Snatch	75	1 x 5	Clean Pull	93	5 x 3	Power Clean	75	1 x 5	Clean & Jerk - HS		Heavy Single
27	Snatch Deadlift	103	5 x 3	OHS	65	3 x 5	Clean Deadlift	103	5 x 3	SLDL	> last week	3 x 5	Front Squat - HS		Heavy Single
28	Push Press	73	5 x 5	3 sets; no rest: 20 Sit Up, 15 Back Extension			Snatch Push Press	75	5 x 5	3 sets; no rest: 20 KB Swing, 15 Reverse Crunches
29	Notes:			Notes:			Notes:			Notes:			Notes:
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35	Week 3
36	Day 1			Day 2			Day 3			Day 4			Day 5
37	Back Squat	81	3 x 10	Muscle Snatch	73	3 x 3	Front Squat	76	3 x 10	Jerk - heavy single		Heavy Single	Snatch - HS		Heavy Single
38	Snatch Pull	106	4 x 3	Power Snatch	75	2 x 5	Clean Pull	96	4 x 3	Power Clean	75	2 x 5	Clean & Jerk - HS		Heavy Single
39	Snatch Deadlift	103	5 x 3	Snatch Balance - HS		Heavy Single	Clean Deadlift	106	4 x 3	SLDL	> last week	3 x 5	Back Squat - HS		Heavy Single
40	Push Press	75	5 x 5	Snatch Balance	0	2 x 3	Snatch Push Press	75	5 x 5	3 sets; no rest: 15 Back Extensions, 15 HLR
41				3 sets; no rest: 20 V-Ups, 15 KB Swings
42	Notes:			Notes:			Notes:			Notes:			Notes:
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48	Week 4
49	Day 1			Day 2			Day 3			Day 4			Day 5
50	Back Squat	84	2 x 10	Muscle Snatch		Heavy Single	Front Squat	78	3 x 8	Jerk	75	2 x 2	Snatch - HS		Heavy Single
51	Snatch Pull	98	3 x 3	Power Snatch	75	2 x 2	Clean Pull	98	3 x 3	Jerk	80	1 x 3	Clean & Jerk - HS		Heavy Single
52	Snatch Deadlift	108	3 x 3	Power Snatch	78	1 x 3	Clean Deadlift	108	3 x 3	Power Clean	75	2 x 2	Front Squat - HS		Heavy Single
53	Push Press	78	5 x 5	OHS - HS		Heavy Single	Snatch Push Press	78	5 x 5	Power Clean	78	1 x 3
54				OHS	0	2 x 3				SLDL	> last week	3 x 5
55				3 sets; no rest: 15 Back Extensions, 15 Reverse Crunches						3 sets; no rest: 15 KB Swings, 15 Sit Ups
56	Notes:			Notes:			Notes:			Notes:			Notes:
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62	Week 5
63	Day 1			Day 2			Day 3			Day 4			Day 5
64	Back Squat	86	2 x 8	Muscle Snatch	75	3 x 3	Front Squat	80	2 x 6	Jerk - HS		Heavy Single	Snatch - HS		Heavy Single
65	Snatch Pull	100	3 x 3	Power Snatch	75	2 x 2	Clean Pull	100	3 x 3	Power Clean	75	1 x 2	Clean & Jerk - HS		Heavy Single
66	Snatch Deadlift	110	3 x 3	Power Snatch	80	1 x 3	Clean Deadlift	110	3 x 3	Power Clean	78	1 x 2	Back Squat - HS		Heavy Single
67	Push Press	80	5 x 4	Snatch Balance	80	1 x 2	Snatch Push Press	80	5 x 4	Power Clean	80	1 x 3
68				Snatch Balance	85	1 x 1				SLDL	> last week	3 x 5
69				Snatch Balance	90	1 x 1				3 sets; no rest: 12 KB Swings, 12 KB Side Bends (per side)
70				3 sets; no rest: 10 Back Extensions, 15 Russian Twists
71	Notes:			Notes:			Notes:			Notes:			Notes:
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77	Week 6
78	Day 1			Day 2			Day 3			Day 4			Day 5
79	Back Squat	88	2 x 6	Muscle Snatch	80	2 x 2	Front Squat	82	2 x 4	Jerk	75	1 x 2	Snatch - HS		Heavy Single
80	Snatch Pull	100	2 x 3	Power Snatch	75	1 x 5	Clean Pull	100	2 x 2	Jerk	80	2 x 2	Clean & Jerk - HS		Heavy Single
81	Snatch Deadlift	110	2 x 2	Snatch Balance	80	2 x 2	Clean Deadlift	110	2 x 2	Power Clean	75	1 x 5	Back Squat - HS		Heavy Single
82	Push Press	83	4 x 4	3 sets; no rest: 10 KB Swings, 15 Reverse Crunches			Snatch Push Press	83	4 x 4	SLDL	> last week	3 x 5
83										3 sets; no rest: 12 Back Extensions, 12 Sit Ups
84	Notes:			Notes:			Notes:			Notes:			Notes:
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90	Week 7
91	Day 1			Day 2			Day 3			Day 4			Day 5
92	Snatch	70	1 x 2	Snatch	70	1 x 3	Snatch	70	1 x 1	Snatch	60	1 x 5	Snatch - HS		Heavy Single
93	Snatch	75	1 x 2	Power Clean & Jerk	70	1 x 3	Snatch	75	1 x 1	Clean & Jerk	60	1 x 5	Clean & Jerk - HS		Heavy Single
94	Snatch	80	1 x 1	3 sets; no rest: 10 Back Extensions, 10 Sit Ups			Snatch	80	1 x 3	3 sets; no rest: 10 KB Swings, 10 Reverse Crunches			Back Squat - HS		Heavy Single
95	Snatch	85	1 x 3				Clean & Jerk	70	1 x 1
96	Clean & Jerk	70	1 x 1				Clean & Jerk	75	1 x 1
97	Clean & Jerk	75	1 x 1				Clean & Jerk	80	1 x 1
98	Clean & Jerk	80	1 x 1				Snatch Pull	90	2 x 3
99	Clean & Jerk	85	1 x 1				Front Squat	75	1 x 2
100	Clean Pull	95	2 x 3				Front Squat	80	1 x 1