12-week complete cycle (weeks 9-12)

8/18/2019 12-Week Complete Cycle (Weeks 9-12)

1/9

TO USE THIS SPREADSHEET GO TO FILE -> MAKE A COPY. YOU DO NOT NEED1 RM

B. Squat 100 Snatch 100

F. Squat 100 C&J 100

OH Squat 100 Clean 100

Jerk 100

Exercise Weight Re!Set "nut achie#e$ hea#% single 'r $a% int' c'l're$

Week + 1 ,

Snatch -0 , all Snatch /rs

- , Mi$2Hang Snatch 3 ,rs

40 1r/s -0 1rs

Clean an$ Jerk -0 1

- 1

40 1r/s

Clean 5ull +0 /r/s

Back Squat 40 ,r/s

Week 10

Snatch HS all Snatch /rs

-6 ' HS 27 0 1rs Mi$2Hang Snatch -0 1r10s

Clean an$ Jerk HS -0 1r10s

5'*er Clean & 5'*er Jerk

all snatch 2 Sta% light an$ 'cus 'n (ringing theel('*s as high as 'ssi(le (e're turning the (ar'#er8 an$ keeing the (ar an$ ('$% as cl'se as'ssi(le8 lan$ing *ith 9at eet8 an$ ushing utight against the (ar '#erhea$. :sing an e;t%

(ar(ell is


2/9

-6 ' HS 27 0 1rs

Fr'nt Squat HS

406 ' HS 27 0 ,r,s

Week 11

Snatch HS all Snatch /rs

406 ' HS 27 0 1r/s Mi$2Hang Snatch -0 1r10s

Clean an$ Jerk HS - 1r10s

406 ' HS 27 0 1r/s

Fr'nt Squat HS

46 ' HS 27 0 ,r,s

5'*er Clean an$ 5'*er Jerk


3/9

Week 1,

Snatch HS Mi$2Hang Snatch -0 1r4s

46 ' HS 27 0 1r/s - 1r4s

Clean an$ Jerk HS

46 ' HS 27 0 1r/s

Fr'nt Squat HS

+06 ' HS 27 0 1r,s



4/9

O REQUEST TO SHARE

5'*er Snatch 100 Catal%st =thletics 1,2Week C';lete

5'*er Clean 100

5'*er Jerk 100 ' (e $'ne 'll'*ing 2Week >eg Strength Bl

5ush 5ress 100

cells t' '(tain (ack ') set *eight

/

Snatch -0 ,r,s all Snatch /rs

Rest

- ,r,s Mi$2Hang Snatch -0 1rs

40 1r/s Snatch Balance -0 ,rs

Clean an$ Jerk -0 ,r,s

- ,r,s

40 1r/s

Snatch 5ull +0 /r/s

Fr'nt Squat 40 ,r/s

Clean an$ Jerk HS all Snatch /rs

-6 ' HS 27 0 1rs Mi$2Hang Snatch -0 1r10s

Snatch HS -0 1r10s

" a l'a$ing rescriti'n is a(sent 'r a articular exercich''se the l'a$ing t' ar'xi;ate the hea#iest 'ssi(le

an$ res unless s';e 'ther qualit% is r


http://var/www/apps/conversion/tmp/scratch_1/Catalyst%20Athletics%2012-Week%20Complete%20Cyclehttp://var/www/apps/conversion/tmp/scratch_1/Catalyst%20Athletics%2012-Week%20Complete%20Cycle


5/9

-6 ' HS 27 0 1rs

Rest

5ause Back Squat -0 /r/s

Clean an$ Jerk HS all Snatch /rs

Rest

406 ' HS 27 0 1r/s Mi$2Hang Snatch -0 1r10s

Snatch HS - 1r10s

406 ' HS 27 0 1r/s

5ause Back Squat - /r/s



6/9

Snatch HS Mi$2Hang Snatch -0 1r3s

Rest

46 ' HS 27 0 1r,s - 1r3s

Clean an$ Jerk HS

46 ' HS 27 0 1r,s

Back Squat 40 1r/s



7/9

%cle

cks 1 an$ ,

3 -

Snatch HS

Rest

-06 ' HS 27 0 ,r/s

Clean an$ Jerk HS

-06 ' HS 27 0 ,r/s

Snatch 5ull +0 /r/s

Fr'nt Squat Hea#% Single

-

Snatch HS

-6 ' HS 27 0 1rs

Clean an$ Jerk HS

se8 the athlete sh'ul$'r the rescri(e$ setsscri(e$

http://var/www/apps/conversion/tmp/scratch_1/Catalyst%20Athletics%2012-Week%20Complete%20Cyclehttp://var/www/apps/conversion/tmp/scratch_1/Catalyst%20Athletics%2012-Week%20Complete%20Cycle


8/9

-6 ' HS 27 0 1rs

Rest

Fr'nt Squat HS

46 ' HS 27 0 ,r,s

-

Snatch HS

Rest

406 ' HS 27 0 1r/s

Clean an$ Jerk HS

406 ' HS 27 0 1r/s

Fr'nt Squat HS

46 ' HS 27 0 ,r,s


9/9

- Starting lits r'; *eek 1

Snatch Max

Rest

Clean an$ Jerk Max Snatch 4

Fr'nt Squat Max C&J 103

Clean 110

Jerk 103

40

5'*er Clean +3

5'*er Jerk 103

5ush 5ress +-

B. Squat 130

F. Squat 1/0

OH Squat +0

5'*erSnatch

12-week complete cycle (weeks 9-12)

Documents