classic cycle heavy snatch cj

8/12/2019 Classic Cycle Heavy Snatch CJ

1/6

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com

Cycle: Classic Cycle

4 weeks

This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJemphasis.

--------------------------Monday November 23 2009

- Power snatch - 60% x 2 x 5- Power clean & power jerk - 60% x 2 x 5- Good morning (straight knee, straight feet) - 3 x 10 light- GHB sit-ups - 3 x 15

Light Transition Week

--------------------------Tuesday November 24 2009

- Snatch - (70% x 1, 74% x 1, 78% x 1) x 3- Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3- Back squat - 75% x 6 x 4 - 3 sec pause in bottom

Rounds in 5 min:5 kipping pull-ups5 lunges/leg5 box jumps5 push-ups

--------------------------Wednesday November 25 2009

- Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets

- Push press + power jerk + jerk - 80% (of push press) x 5 sets

3 rounds for time:250 m row sprint10 kipping pull-ups3 min rest

--------------------------Thursday November 26 2009

Rest

--------------------------Friday November 27 2009

- Power clean + hang clean + power jerk - 70% (of clean) x 4 sets- Jerk dip squats - 90% (of jerk) x 3 x 4- Muscle snatch - 60% x 3 x 4


2/6

For time:35-30-25 KB swings400-200-100 m sprint

--------------------------Saturday November 28 2009

- Snatch - heavy single; 75% of that x 1 x 3- Clean & jerk - heavy single; 75% of that x 1 x 3- Front squat - heavy single; 80% of that x 3 x 3

3 sets:A. GHR x 15B. GHB sit-ups x 25

--------------------------Sunday November 29 2009Rest

--------------------------Monday November 30 2009

- Power snatch - 75% x 1 x 10; 1 min rest- High-hang clean & jerk - 60% x 1 x 10; 1 min rest- Front squat - 70% x 1; focus on speed up- GHB sit-ups - 50 total

20-15-10 reps:Box jump - above knee+Kipping pull-upsWeek 1

--------------------------

Tuesday December 1 2009- Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets- Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets- Front squat - heavy single; 80% of that x 2 x 2- Weighted back extensions - 30 total; DB behind neck; lock pelvis in place

and flex/extend ONLY the spine; 2 sec pause at top

--------------------------Wednesday December 2 2009

- Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1- Power clean & jerk - 75% x 1 x 10; 1 min rest- Front squat - 70% x 1; focus on speed up- Planks - front/side; 2 x near max hold

4 rounds:

10 DB muscle snatch

10 KTE


3/6

--------------------------Thursday December 3 2009

- Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets- Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets- Pause back squat - work up to heavy triple; 3 set pause in bottom; NO boun

cing- Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx

20-25% of BS

--------------------------Friday December 4 2009Rest

--------------------------Saturday December 5 2009

- Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets- Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

- Front squat - heavy single; 80% of that x 2 x 2- Weighted back extensions - 30 total; DB behind neck; lock pelvis in placeand flex/extend ONLY the spine; 2 sec pause at top

300-200-100-200-300 m sprints;

2 min rest between each

--------------------------Sunday December 6 2009

Rest

--------------------------Monday December 7 2009

- Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets- Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets- Back squat - heavy single; 85% of that x 2 x 2- Weighted back extensions - 30 total; DB behind neck; lock pelvis in place

and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday

Week 2

--------------------------Tuesday December 8 2009

- Snatch balance - heavy single; 90% of that x 1; 85% x 1


4/6

- Power clean & jerk - 75% x 1 x 10; 1 min rest- Front squat - 75% x 1; focus on speed up

4 rounds:

200 m row

15 hanging leg raises


- Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets- Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets- Pause back squat - work up to heavy triple; 3 set pause in bottom; NO boun

cing; add weight from last Wednesday

- Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add

--------------------------Thursday December 10 2009

- Power snatch - 75% x 1 x 10; 1 min rest- Power clean & jerk - 75% x 1 x 10; 1 min rest- Front squat - 75% x 1; focus on speed up

3 rounds:

20 GHB sit-ups

3 rope climbs

--------------------------Friday December 11 2009Rest


- Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets- Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

- Back squat - heavy single; 85% of that x 2 x 2- Reverse hyperextensions - 3 x 25

4 rounds:

30 sec double-unders

30 sec push-up + 2 kick-up


5/6

--------------------------Sunday December 13 2009Rest

--------------------------Monday December 14 2009

- Back squat - 75% x 5 x 5- Clean deadlift - 90% (of clean) x 5 x 3- Push press - 70% x 5 x 5- Jerk dip squat - 90% (of jerk) x 5 x 3

3 sets:

A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps

A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

--------------------------Tuesday December 15 2009

- Muscle snatch - 40% (of snatch) x 3 x 2- Power clean + clean - 60% (of clean) x 2 + 1 x 3- Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3

4 rounds:

10 m shuttle run x 4

10 KB swing

Overhead KB swings; must touch floor with outside hand at end of each shuttle run.


- Front squat - 75% x 4 x 5- Snatch pull - 85% (of snatch) x 3 x 4- Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

3 sets; no rest:

15 kipping pull-ups

20 shoulder-to-shoulder sandbag push press - 25% BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fullyextended elbow position and bring down to opposite shoulder. This constitutes 1


6/6

rep.

--------------------------Thursday December 17 2009Rest

Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.

--------------------------Friday December 18 2009

- Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom- Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover

- High-hang snatch - 60% x 2 x 4

3 sets; no rest:

300 m row

3 rope climbs

On tall snatches and high-hang snatches, focus on immediate and aggressive pullunder with the arms, keeping the elbows out to the sides; don't focus on shrugging.


- Snatch - max- Clean & jerk - max- Deadlift - max

3 sets:

A1. Hanging leg raise x 15; 90 sec rest

A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 secrest

--------------------------Sunday December 20 2009Rest

classic cycle heavy snatch cj

Documents