12 week basic cycle

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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