6 week back squat emphasis prep cycle
DESCRIPTION
weightlifting cycleTRANSCRIPT
CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.comCycle: 6
Week Back Squat Emphasis Prep Cycle6 weeksThis is a 6-week
preparatory cycle that emphasizes back squat improvement and tests
a max back squat on week 6.
--------------------------Monday June 18 2012 - Back Squat - 70% x
3 x 5 - Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2 -
Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3 -
SLDL - 3x5 Week 1 of 6 This is a 6-week preparatory cycle.
--------------------------Tuesday June 19 2012 - Snatch + Pause
Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2 - Power Clean + Power
Jerk - 70% (of PC) x 2(1+1) x 4 - Push Press - 75% x 5 x 3 With no
rest: 600 m row 10 bent row 400 m row 10 bent row 200 m row 10 bent
row --------------------------Wednesday June 20 2012 - Front Squat
- 65% x 2 x 5 - Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2 -
Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3 - Good
Morning - 3 x 5 --------------------------Thursday June 21 2012 -
Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4 - Mid-Hang
Snatch - 60% x 3 x 4 - Snatch Push Press + Overhead Squat - 70% (of
snatch) x 4+1 x 3 3 sets:no rest: 10 DB hang power clean +push
press 1 rope climb (or 10 rope pull-ups)
--------------------------Friday June 22 2012Rest Day
--------------------------Saturday June 23 2012 - Back Squat - 75%
x 3 x 5 - Snatch - heavy single - Clean & Jerk - heavy single -
Weighted Lunge - 3 x 5/leg --------------------------Sunday June 24
2012Rest Day --------------------------Monday June 25 2012 - Back
Squat - 75% x 3 x 5 - Snatch Pull - 90% (of snatch) x 3 x 5 -
Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3 x 3 -
SLDL - 3 x 5 Week 2 of 6--------------------------Tuesday June 26
2012 - Snatch + Pause Overhead Squat - 70% x 3+1 x 5 - Power Clean
+ Power Jerk - 75% (of PC) x 2(1+1) x 5 - Push Press - 75% x 5 x 3
4 sets; no rest: 6 DB hang power snatch / arm 10 pull-ups
--------------------------Wednesday June 27 2012 - Front Squat -
70% x 2 x 5 - Clean Pull - 90% (of clean) x 3 x 5 - Halting Clean
Deadlift - 85% (of clean) x 3 x 3 - Good Morning - 3 x 5
--------------------------Thursday June 28 2012 - Power Clean +
Clean + Jerk - 70% (of CJ) x 1+1+1 x 5 - MId-Hang Snatch - 65% x 3
x 5 - Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x
3 3 sets; no rest: 4 (1 KB clean + 3 push press) / arm 12 KB
chainsaw row / arm --------------------------Friday June 29
2012Rest Day --------------------------Saturday June 30 2012 - Back
Squat - 80% x 3 x 5 - Snatch - heavy single; 75% (of HS) x 2 x 3 -
Clean &Jerk - heavy single; 75% (of HS) x 2+1 x 3 - Weighted
Lunge - 3 x 8/leg --------------------------Sunday July 1 2012Rest
Day --------------------------Monday July 2 2012 - Front Squat -
70% x 2 x 5 - Snatch Pull - 90% (of snatch) x 3 x 3, 95% x 3 x 2 -
Halting Snacth Deadlift (upper thigh) - 85% (of snatch) x 3 x 2,
90% x 3 - SLDL - 3 x 5 Week 3 of 6--------------------------Tuesday
July 3 2012 - Snatch + Pause Overhead Squat - 70% x 3+1 x 3, 75% x
3+1 x 2 - Power Clean + Power Jerk - 75% x 2(1+1) x 3, 80% x 2(1+1)
x 2 - Push Press - 75% x 5, 80% x 5 x 2 3 sets; no rest: 8 KB
snatch/arm 12 chin-ups --------------------------Wednesday July 4
2012 - Back Squat - 85% x 2 x 5 - Clean Pull - 90% (of clean) x 3 x
3, 95% x 3 x 2 - Halting Clean Deadlift - 85% (of clean) x 3 x 2,
90% x 3 - Good Morning - 3 x 5 --------------------------Thursday
July 5 2012 - Power Clean + Clean + Jerk - 75% (of clean) x 1+1+1 x
3, 80% x 1+1+1 x 2 - Mid-Hang Snatch - 65% x 3 x 3, 70% x 3 x 2 -
Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 2, 80%
x 5+1 4 sets; no rest: 10 plate topside halfmoons/side 5 KB
clean/arm --------------------------Friday July 6 2012Rest Day
--------------------------Saturday July 7 2012 - Front Squat - 70%
x 2 x 5 - Snatch - heavy single - Clean & Jerk - heavy single -
Weighted Lunge - 3 x 8/leg --------------------------Sunday July 8
2012Rest Day --------------------------Monday July 9 2012 - Back
Squat - 85% x 3 x 4 - Snatch Pull - 90% (of snatch) x 3, 95% x 3 x
3 - Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3,
90% x 3 x 2 - SLDL - 3 x 5 Week 4 of
6--------------------------Tuesday July 10 2012 - Snatch + Pause
Overhead Squat - 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2 - Power
Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1) x 4 - Push Press -
80% x 5, 85% x 3 x 2 3 sets: 5 box jumps (mid-thigh +); no rest max
rep push-ups (stop short of failure); rest 30 sec
--------------------------Wednesday July 11 2012 - Front Squat -
70% x 2 x 5 - Clean Pull - 90% (of clean) x 3, 95% x 3 x 3 -
Halting Clean Deadlift (mid-thigh) - 85% (of clean) x 3, 90% x 3 x
2 - Good Morning - 3 x 5 --------------------------Thursday July 12
2012 - Power Clean +Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 4 -
Mid-Hang Snatch - 65% x 3, 70% x 3 x 4 - Snatch Push Press +
Overhead Squat - 75% x 5+1, 80% x 5+1 4 sets; no rest: 1 min jump
rope 10 pull-ups --------------------------Friday July 13 2012Rest
Day --------------------------Saturday July 14 2012 - Back Squat -
90% x 1 x 5 - Snatch - heavy single - Clean & Jerk - heavy
single - Weighted Lunge - 3 x 6/eg --------------------------Sunday
July 15 2012Rest Day --------------------------Monday July 16 2012
- Front Squat - 70% x 2 x 5 - Snatch Pull - 95% (of snatch) x 3 x
2, 100% x 3 - Halting Snatch Deadlift - 90% (of snatch) x 3, 95% x
3 - SLDL - 3 x 5 Week 5 of 6--------------------------Tuesday July
17 2012 - Snatch + Pause Overhead Squat - 70% x 2+1, 75% x 2+1, 80%
x 2+1 x 2 - Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1),
85% x 1+1 x 2 - Push Press - 85% x 3 x 2, 90% x 3 3 sets; no rest:
10 Chinese DB rows/arm 10 topside plate halfmoons/side
--------------------------Wednesday July 18 2012 - Back Squat - 90%
x 2 x 3 - Clean Pull - 95% (of clean) x 3 x 2, 100% x 3 - Halting
Clean Deadlift - 90% (of clean) x 3, 95% x 3 - Good Morning - 3 x 5
--------------------------Thursday July 19 2012 - Power Clean +
Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 2, 85% x 1+1+1 - Mid-Hang
Snatch - 65% x 3, 70% x 3 x 2, 73% x 3 - Snatch Push Press +Pause
Overhead Squat - 80% (of snatch) x 5+1 x 3 3 sets; no rest: 12 KB
clean + press/arm 300 m row --------------------------Friday July
20 2012Rest Day --------------------------Saturday July 21 2012 -
Front Squat - 70% x 2 x 5 - Snatch - heavy single - Clean &
Jerk - heavy single - Weighted Lunge - 3 x 6/leg
--------------------------Sunday July 22 2012Rest Day
--------------------------Monday July 23 2012 - Back Squat - 95% x
1 x 3 - Snatch Pull - 90% (of snatch) x 2 x 2 - Halting Snatch
Deadlift (upper thigh) - 90% (of snatch) x 2 x 2 - SLDL - 3 x 5
Week 6 of 6--------------------------Tuesday July 24 2012 - Power
Clean + Jerk - 80% (of PC) x 1+1 x 3 - Mid-Hang Snatch - 70% x 3 x
3 - Snatch Push Press + Overhead Squat - 5+1 heavy as possible 3
sets; no rest: 90 sec jump rope 10
chin-ups--------------------------Wednesday July 25 2012 - Front
Squat - 70% x 2 x 5 - Clean Pull - 90% (of clean) x 2 x 3 - Halting
Clean Deadlift (mid-thigh) - 90% (of clean) x 2 x 2 - Tech exercise
of choice - 15 min --------------------------Thursday July 26 2012
- Snatch - 70% x 2 x 3 - Power Clean + Power Jerk - 80% x 2(1+1),
85% x 1+1, 90% x 1+1 - Push Press - 80% x 3, 85% x 2, heavy single
3 sets; no rest: 15 push-ups 10 DB hang power clean
--------------------------Friday July 27 2012Rest Day
--------------------------Saturday July 28 2012 - Back Squat - max
- Snatch - heavy single - Clean & Jerk - heavy single
--------------------------Sunday July 29 2012Rest Day