Catalyst 8-Week Program June-August 2017

Strength & Speed Cycle Week 1 of 8

This is an 8-week cycle that will peak for competition or max snatch and clean & jerk testing. It uses
heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second
phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all
accessory work.

Notes:

Use maximal concentric speed on all squats and pulls, especially on the light weights
For back off sets, use % of RM

Monday June 12 2017

Snatch Pull + Snatch + Overhead Squat RM 1+1+1, 90%x1+1+1x2
Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser RM 2+2,
90%x2+2x2
Pause Back Squat 5RM, 90%x5, 90%x Max Reps
Weighted Planks - 3 x 20-30sec

Tuesday June 13 2017

Hang Power Clean (knee) (% of clean) 60%x2x10
Clean High-Pull 70%x3x5

A1. Pull-ups - 3 x 10
A2. 1-Arm DB Row - 3 x 15/arm
A3. Walking Lunge - 3 x 12/leg

Wednesday June 14 2017

Clean + Front Squat + Jerk - RM1+1+1, 90%x1+1+1x2
Clean Pull on Riser 90%x3, 95%x3, 100%x3x3
Front Squat 3RM, 90%x3, 90%xMax Reps
Hanging Leg Raise - 3 x max

For back off sets, use % of RM

Thursday June 15 2017

Power Jerk (% of split jerk) 60%x2x10
Push Press 5RM, 90%x5, 90%xMax Reps
A1. DB Press - 3x10
A2. BB Upright Row - 3x15
A3. Box Jump - 3x5

For back off sets, use % of RM

Friday June 16 2017

Rest day

Saturday June 17 2017

Hang Power Snatch (knee) (% of snatch) 60%x2x10
Snatch High-Pull 70%x3x5
Back Squat 60%x2x10
Weighted Planks - 3 x 20-30sec

Sunday June 18 2017

Rest day

Strength & Speed Week 2 of 8

Monday June 19 2017

Segment Snatch (knee) + Snatch RM 1+2, 90% x 1+2 x 2 (% of RM)
Snatch Pull on Riser 95%x3, 100%x3, 105%x3x3
Pause Back Squat (% of RM) 5RM, 90%x5, 90% x Max reps
Weighted Planks - 3 x 20-30sec

Tuesday June 20 2017

Hang Power Clean (knee) (% of clean) 60%x2x5, 65%x2x5
Clean High-Pull 70%x3x2, 75%x3x3

A1. Chin-ups - 3 x 10
A2. Barbell Bent Row - 3 x 15
A3. Walking Lunge - 3 x 14/leg

Wednesday June 21 2017

Clean Pull + Clean + Jerk RM 1+1+2, 90% x 1+1+2 x 2 (% of RM)
Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser RM 2+2, 90% x 2+2
x 2 (% of RM)
Front Squat (% of RM) 3RM, 90%x3, 90% x Max reps
Hanging Leg Raise - 3 x max

Thursday June 22 2017

Power Jerk (% of split jerk) 60%x2x5, 65%x2x5
Push Press 5RM, 90%x5, 90% x Max reps (% of RM)

A1. Push-up - 3x15

A2. Alternating KB Press - 3x10/arm
A3. Box Jump - 3x5

Friday June 23 2017

Rest day

Saturday June 24 2017

Hang Power Snatch (knee) (% of snatch) 60%x2x5, 65%x2x5
Snatch High-Pull 70%x3x2, 75%x3x3
Front Squat 60%x2x10
Weighted Planks - 3 x 20-30sec

Sunday June 25 2017

Rest day

Strength & Speed Week 3 of 8

Monday June 26 2017

Snatch Pull + Snatch + OHS RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser (% of RM) RM
1+3, 90% x 1+3 x 2
Pause Back Squat (% of RM) 5RM, 90%x5, 90% x Max reps
Weighted Planks - 3 x 20-30sec
Tuesday June 27 2017
Hang Power Clean (knee) (% of clean) 65%x2x10
Clean High-Pull 75%x3x5

A1. Pull-ups - 3 x 12
A2. 1-Arm DB Row - 3 x 15/arm
A3. Walking Lunge - 3 x 15/leg

Wednesday June 28 2017

Clean + Front Squat + Jerk (% of RM) - RM 1+1+1, 90% x 1+1+1 x 2
Clean Pull on Riser 95%x3, 100%x3, 105%x3x3
Front Squat (% of RM) 3RM, 90%x3, 90% x Max reps
Hanging Leg Raise - 3 x max

Thursday June 29 2017

Power Jerk (% of split jerk) 65%x2x10
Push Press (% of RM) 5RM, 90%x5, 90% x Max reps

A1. DB Press - 3x10

A2. BB Upright Row - 3x15
A3. Box Jump - 3x5

Friday June 30 2017

Rest day

Saturday July 1 2017

Hang Power Snatch (knee) (% of snatch) 65%x2x10
Snatch High-Pull 70%x3x5
Back Squat 60%x2x10
Weighted Planks - 3 x 20-30sec

Sunday July 2 2017

Rest day
Strength & Speed Week 4 of 8

Monday July 3 2017

Segment Snatch (knee) + Snatch RM 1+1, 90% x 1+1 x 2 (% of RM)
Snatch Pull on Riser 95%x3, 100%x3, 105%x3, 110%x3
Pause Back Squat 5RM, 90% x Max reps (% of RM)
Weighted Planks - 3 x 20-30sec

Tuesday July 4 2017

Power Clean (% of clean) 65%x2x8
Clean High-Pull 70%x3x4

A1. Chin-ups - 3 x 10
A2. Barbell Bent Row - 3 x 15
A3. Walking Lunge - 3 x 10/leg

Wednesday July 5 2017

Clean Pull + Clean + Jerk RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser RM 1+3, 90% x 1+3
x 2 (% of RM)
Front Squat 3RM, 90% x Max reps (% of RM)
Hanging Leg Raise - 3 x max

Thursday July 6 2017

Power Jerk + Jerk (% of split jerk) 65% x 1+1 x 8
Push Press 5RM, 90% x Max reps (% of RM)

A1. Push-up - 3x15

A2. Alternating KB Press - 3x10/arm
A3. Box Jump - 3x5

Friday July 7 2017

Rest day

Saturday July 8 2017

Power Snatch (% of snatch) 65%x2x8
Snatch High-Pull 70%x3x4
Front Squat 60%x2x5, 65%x2x5
Weighted Planks - 3 x 20-30sec

Sunday July 9 2017

Rest day

Strength & Speed Week 5 of 8

Monday July 10 2017

Snatch (% of HS; back-offs OTM) - HS, 80%x1x5
Snatch Pull 95%x3, 100%x3, 105%x2x3
Back Squat (% of RM) 3RM, 90%x3x2
Weighted Planks - 3 x 20-30sec

Tuesday July 11 2017

Power Clean + Power Jerk (% of CJ) 60% x 1+1 x 10
Block Clean High-Pull (knee) 75%x3x4

A1. Pull-ups - 3 x 10
A2. 1-Arm DB Row - 3 x 15/arm
A3. Step-up (unweighted) - 3x10/leg

Wednesday July 12 2017

Clean & Jerk (% of RM; back-offs OTM) - RM1+1, 80% x 1+1 x 5
Clean Pull 95%x3, 100%x3, 105%x2x3
Front Squat (% of RM) 2RM, 90%x2x2
Hanging Leg Raise - 3 x max

Thursday July 13 2017

Pause Jerk 60%x2x10
Push Press (% of RM) 3RM, 90%x3x2

A1. DB Press - 3x10

A2. BB Upright Row - 3x15
A3. Box Jump - 3x5
Friday July 14 2017
Rest day

Saturday July 15 2017

Power Snatch (% of snatch) 60%x1x10
Block Snatch High-Pull (knee) 75%x3x4
Front Squat 60%x2x10
Weighted Planks - 3 x 20-30sec

Sunday July 16 2017

Comments | Help | Programs | Exercises

Rest day

Strength & Speed Week 6 of 8

Monday July 17 2017

Snatch (% of HS; back-offs OTM) - HS, 85%x1x4
Snatch Pull 95%x3, 100%x3, 105%x2, 110%x2x2
Back Squat (% of RM) 3RM, 90%x3
Weighted Planks - 3 x 20-30sec

Tuesday July 18 2017

Power Clean + Power Jerk (% of CJ) 60%x 1+1 x 5, 65% x 1+1 x 5
Block Clean High-Pull (knee) 75%x3x2, 80%x3x2

A1. Pull-ups - 3 x 10
A2. 1-Arm DB Row - 3 x 15/arm
A3. Step-up (unweighted) - 3x12/leg

Wednesday July 19 2017

Clean & Jerk (% of RM; back-offs OTM) - RM1+1, 85% x 1+1 x 4
Clean Pull 95%x3, 100%x3, 105%x2, 110%x2x2
Front Squat (% of RM) 2RM, 90%x2
Hanging Leg Raise - 3 x max

Thursday July 20 2017

Pause Jerk 60%x2x5, 65%x2x5
Push Press (% of RM) 3RM, 90%x3

A1. DB Press - 3x10

A2. BB Upright Row - 3x15
A3. Box Jump - 3x5

Friday July 21 2017

Rest day

Saturday July 22 2017

Power Snatch (% of snatch) 60%x1x5, 65%x1x5
Block Snatch High-Pull (knee) 75%x3x2, 80%x3x2
Back Squat 60%x2x10
Weighted Planks - 3 x 20-30sec

Sunday July 23 2017

Comments | Help | Programs | Exercises

Rest day

Strength & Speed Week 7 of 8

Monday July 24 2017

Snatch (% of HS; back-offs OTM) HS, 90%x1x3
Snatch Pull 95%x2, 100%x2x3
Back Squat 3RM
Weighted Planks - 3 x 20-30sec

Tuesday July 25 2017

Power Clean + Power Jerk (% of CJ) 65% x1+1x10
Block Clean High-Pull (knee) 80%x3x3
A1. Pull-ups - 3 x 10
A2. 1-Arm DB Row - 3 x 15/arm
A3. Step-up (unweighted) - 3x14/leg

Wednesday July 26 2017

Clean & Jerk (% of RM; back-offs OTM) - RM1+1, 90%x1+1x3
Clean Pull 95%x2, 100%x2x3
Front Squat (% of RM) 2RM
Hanging Leg Raise - 3 x max

Thursday July 27 2017

Power Snatch (% of snatch) 65%x1x10
Push Press 3RM

A1. DB Press - 3x10

A2. BB Upright Row - 3x15
A3. Box Jump - 3x5

Friday July 28 2017

Rest day

Saturday July 29 2017

Snatch HS
Clean & Jerk 1+1 HS
Back Squat 60%x2x8
Weighted Planks - 3 x 20-30sec

Sunday July 30 2017

Rest day

Strength & Speed Week 8 of 8

Monday July 31 2017

Snatch 70%x1, 75%x1, 80%x1, 85%x1x3
Clean & Jerk 75%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 75%x1+1
Back Squat 75%x3x3
Weighted Planks - 3 x 20-30sec

Tuesday August 1 2017

Hang Snatch (mid-thigh) 60%x1x6
Power Clean + Power Jerk (% of CJ) 60%x1+1x5
Clean Pull 90%x2x3

Wednesday August 2 2017

Snatch 70%x1, 75%x1, 80%x1x3
Clean & Jerk 70%x1+1, 75%x1+1x3
Front Squat 75%x2x3

Thursday August 3 2017

Power Snatch (% of snatch) 50%x1x5
Power Clean + Power Jerk (% of CJ) 50%x1+1x5
Snatch Pull 80%x2x3

Friday August 4 2017

Rest day

Saturday August 5 2017

Snatch MAX
Clean & Jerk 1+1 MAX
Front Squat HS