12 week basic cycle

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1 RM B. Squat 100 Snatch 100 Power Snatch 100 F. Squat 100 C&J 100 Power Clean 100 OH Squat 100 Clean 100 Power Jerk 100 Muscle Snatch 100 Jerk 100 Push Press 100 Exercise Weight Rep/Set Week 1 1 2 3 60 60 60 Jerk 60 3r2s 65 65 65 3r2s Snatch Balance 60 3r4s 60 Clean Pull 85 5r4s Push Press 70 5r4s 65 Squat 60 8r Muscle Snatch 50 4r Clean Deadlift 90 65 6r 55 4r Front Squat 60 70 6r2s 60 3r2s 65 70 Week 2 1 2 3 65 65 65 70 70 70 Jerk 70 3r2s Snatch Balance 60 3r2s 65 75 3r3s 65 3r 70 Clean Pull 90 7r2s 70 3r2s Clean Deadlift 100 Power Snatch + Snatch (1+2)r4 s Power Clean + Clean (1+2)r2 s 3-Position Clean (1+2)r2 s Power Jerk + Jerk Power Snatch + Snatch (1+2)r2 s Power Clean + Clean (1+2)r2 s 3-Position Clean (1+2)r3 s (1+2)r3 s Power Jerk + Jerk

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Sheet1

1 RMB. Squat100Snatch100Power Snatch100Catalyst Athletics 12-Week Basic CycleF. Squat100C&J100Power Clean100OH Squat100Clean100Power Jerk100Power Clean and Jerk = Power Clean and Power JerkEnter day 1 lifts at bottom of sheet to compare progressMuscle Snatch100Jerk100Push Press100Power Clean + Jerk = Power Clean and Split JerkIf 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.

ExerciseWeightRep/Set

Week 11234567Notation ExplanationPower Snatch + Snatch60(1+2)r4sPower Clean + Clean60(1+2)r2s3-Position Clean601r2s3-Position Snatch601r2sRestSnatch5560RestSquat1015Jerk603r2s65(1+2)r2s651r2s651r2s3, 3, 3, 2, 165704,4,4,3r3s2015653r2sSnatch Balance603r4sPower Jerk + Jerk60(2+1)r2sSnatch Pull855r4s75Left to right, rows then columns. This example would be 4 reps of 10, then 4 reps of 15, 4 reps of 20, and 3 sets of 3 reps for 15.Clean Pull855r4sPush Press705r4s65(2+1)r2sSnatch Push Press655r2sClean and Jerk5560Squat608rMuscle Snatch504rClean Deadlift905r4s705r2s3, 3, 3, 2, 16570656r554rFront Squat606r2sGood Morning256r3s75Snatch1020706r2s603r2s655rSquat606r2s1, 1, 1, (1, 1, 1)r3s3035703r656r4550704r2s1 rep of 10, 20 and 30. 3 sets of singles for 35, 45 and 50Block Snatch Pull (mid-thigh)905r3s

Week 21234567Power Snatch + Snatch65(1+2)r2sPower Clean + Clean65(1+2)r2s3-Position Clean651r2s3-Position Snatch651r2sRestSnatch6065Rest70(1+2)r3s70(1+2)r3s701r3s701r3s3, 3, 3, 2, 17075Jerk703r2sSnatch Balance603r2sPower Jerk + Jerk65(2+1)r2sSnatch Pull907r2s80753r3s653r70(2+1)r3s905r3sClean and Jerk6065Clean Pull907r2s703r2sClean Deadlift1007r2sSnatch Push Press705r3s3, 3, 3, 2, 17075905r3sPush Press755r5s1005r3s755r2s80Squat608rMuscle Snatch605rFront Squat606rGood Morning258r3sSquat606r658r654r656r656r706r703r2s705r706r756r2s753r754r2s705rBlock Snatch Pull (mid-thigh)905r3s

Week 31234567Power Snatch + Snatch70(1+2)r2sPower Clean + Clean70(1+2)r2s3-Position Clean701r2s3-Position Snatch701r2sRestSnatch7075Rest75(1+2)r3s75(1+2)r3s751r3s751r3s2, 2, 1, 1, 18085Jerk753r5sSnatch Balance653r2sPower Jerk + Jerk70(2+1)r2sSnatch Pull935r5s80Clean Pull905r5s703r75(2+1)r3sSnatch Push Press755r5sClean and Jerk7075Squat656r753r2sSnatch Deadlift1007r2sGood Morning278r3s2, 2, 1, 1, 18085706rPush Press785r5s1005r3s80756rMuscle Snatch655rFront Squat656rSquat655r805r2s704r706r705r753r2s755r754r803r2s803r2s

Week 41234567Power Snatch + Snatch75(1+1)r4sPower Clean + Clean75(1+1)r4s3-Position Clean 701r3-Position Snatch701rRestSnatch7075RestJerk783r5sSnatch Balance703r2s751r2s751r2, 1, 1, 1, 18085Clean Pull965r5s753r2s781r2s781r3s90Squat755r803rPower Jerk + Jerk70(2+1)r2sSnatch Pull965r5sClean and Jerk7075805r3sPush Press805r5s75(2+1)r2sSnatch Push Press785r5s2, 1, 1, 1, 18085833rMuscle Snatch655r78(2+1)r2sGood Morning298r3s90805r704rClean Deadlift1055r5sSquat755r2s753r2sFront Squat755r805r3s804r2s853r2s

Week 51234567Power Snatch + Snatch78(1+1)r4sPower Clean + Clean78(1+1)r4s2-Position Clean 781r5s3-Position Snatch781r5sRestSnatch7075RestJerk803r3sSnatch Balance703rPower Jerk + Jerk78(1+1)r5sSnatch Pull984r5s3, 2, 1, 1, 1, 18070822r2s753r2sSnatch Deadlift1055r5sSnatch Push Press815r5s7580Clean Pull984r5s803r2sFront Squat804r3sGood Morning306r3sClean and Jerk7075Squat805r2sPush Press834r5s854r2s3, 2, 1, 1, 1, 18070854r3sMuscle Snatch655r7580704rSquat804r2s753r2s853r3s

Week 61234567Block Snatch (mid-thigh)703r4sBlock Clean (mid-thigh)752r4s2-Position Clean781r3s2-Position Snatch781r3sRestSnatch751r2sRestJerk823r2sSnatch Balance753r2s801r2s801r2s801r852r3s803r3sPower Jerk + Jerk78(1+1)r3sSnatch Pull1003r5s851r2sClean Pull1003r5sPush Press854r5s80(1+1)r2sSnatch Push Press834r5s801rSquat864r5sMuscle Snatch705rClean Deadlift1084r5sGood Morning326r3sClean and Jerk751r2s754r2sFront Squat854r5s801r753r851r2s801rSquat854r2s853r3s

Week 71234567Power Snatch703r5sPower Clean703r5sSnatch702rClean and Jerk702rRestSnatch651rRestJerk753r2sSnatch Balance653r3s752r752r701r752r2s703r2s801r3s801r3s751rClean Pull903r4sPush Press754r4sSnatch Pull903r4sSnatch Deadlift953r4s801rSquat753r2sMuscle Snatch705rSnatch Push Press754r4sFront Squat703r2s751r2s803r3s753r2sGood Morning285r3s753r3sClean and Jerk651r783r701r751r801r751r701rSquat753r5s

Week 81234567Block Snatch (mid-thigh)733r2sBlock Clean (mid-thigh)733r2sClean and Jerk752r2sSnatch752r2sRestSnatch8083Rest732r3s732r3s802r3s802r3s1r (all)8587Jerk822r5sSnatch Balance783r3sSnatch Deadlift1104r5sSnatch Pull on Riser805r5s8582Clean Pull On Riser805r5s822r2sFront Squat874r3sSnatch Push Press854r3sClean and Jerk8083Squat883r5sPush Press854r2s873r2s853r2s1r (all)8587873r3sMid-Hang Snatch High-Pull655r3sGood Morning306r3s8582Muscle Snatch705rSquat853r5s753r2s783r

Week 91234567Block Snatch (mid-thigh)752r5sBlock Clean (mid-thigh)752r5sClean and Jerk802r2sSnatch802r2sRestSnatch8083RestJerk842r5sSnatch Balance803r2s851r3s851r3s1, 1, 1, 1r2s, 18688Clean Pull On Riser854r5s843rClean Deadlift1134r5sSnatch Pull On Riser854r5s90Squat874r842rFront Squat894r5sSnatch Push Press874r2sClean and Jerk8083873r2sPush Press873r3sMid-Hang Snatch High-Pull704r3s873r3s1, 1, 1, 1r2s, 18688902r2s903r2sGood Morning326r3s90Muscle Snatch763r2sSquat853r3s792r2s872r2s

Week 101234567Block Snatch (mid-thigh)652r4sBlock Clean (mid-thigh)652r4sClean and Jerk702r2sSnatch702r2sRestSnatch7073RestJerk752r4sSnatch Balance703r4s751r3s751r3s1r (all)7578Clean Pull On Riser803r3sPush Press803r4sClean Deadlift1033r4sSnatch Pull On Riser803r3s8083Squat803r3sMuscle Snatch653r4sFront Squat802r5sSnatch Push Press803r3s85802r2sMid-Hang Snatch High-Pull604r3sGood Morning303r3sClean and Jerk70731r (all)7578808385Squat772r4s

Week 111234567Snatch752r5sClean752r5sClean and Jerk801rSnatch801rRestSnatch8083RestJerk843r2sSnatch Balance833r4s851r3s851r3s1r (all)8588842r3sPush Press903r3s801r801r9093Block Clean Pull (mid-thigh)1003r4sMuscle Snatch802r4sClean Pull903r3sSnatch Pull903r3s95Squat902r4sFront Squat902r4sSnatch Push Press903r3sClean and Jerk8083Mid-Hang Snatch High-Pull703r3sGood Morning345r3s1r (all)8588909395Squat872r4s

Week 121234567Starting lifts from week 1Snatch801rPower Snatch60Snatch701rSnatch601r2sRestSnatchMaxRestSnatch91851r70601r3s501r3sClean and JerkMaxC&J120801r75Clean and Jerk701rClean and Jerk601r2sFront or Back SquatMaxClean120Clean and Jerk801r80601r2s501r3sJerk120851r60Front Squat801rPower Snatch80Squat852rPower Clean and Jerk60Power Clean9670Power Jerk10675Push Press10580B. Squat17560F. Squat136OH Squat90

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