CATALYST 12 WEEK OLYMPIC PROGRAM Max Snatch Max Clean Max Jerk Max Deadlift WEEKS 1-4 MAX WEIGHTS (KG) 50 75 70 100 WEEK 1 Lift Sets/Reps % of 1RM Wt Used Day 1 Snatch 1x3 60% 30 1x3 65% 33 4x3 70% 35 Snatch Pull 4x3 90% 45 Back Squat 5x6 70% 70 SLDL 5x3 For 3s Day 2 Power Clean 5x3 70% 53 Power Jerk 5x3 60% 42 Push Press 5x5 70% 42 Day 3 Clean & Jerk 4x3+1 60% 45 4x3+1 65% 49 4x3+1 70% 53 Clean Pull 4x3 90% 68 Front Squat 5x4 70% 56 Day 4 Hang Muscle Snatch 3x5 For 3s Power Snatch 5x3 70% 35 Snatch Push Press + O 5x5+1 70% 42 Day 5 Rest Day Day 6 Snatch 1x3 65% 33 2x3 70% 35 2x3 75% 38 4x1 80% 40 Clean & Jerk 1x3+1 65% 49 2x3+1 70% 53 3x2+1 75% 56 4x1+1 80% 60 Back Squat 5x3 75% 75 Good Mornings 5x3 For 3s Press 8x3 For 3s Day 7 Rest Day
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CATALYST 12 WEEK OLYMPIC PROGRAMMax Snatch Max Clean Max Jerk Max DeadliftWEEKS 1-4 MAX WEIGHTS (KG) 50 75 70 100WEEK 1 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x3 60% 301x3 65% 334x3 70% 35Snatch Pull 4x3 90% 45Back Suat 5x6 70% 70S!D! 5x3 "#r 3$'() 2 P#%er Clean 5x3 70% 53P#%er Jerk 5x3 60% 4&Pu$h Pre$$ 5x5 70% 4&'() * Clean ' Jerk 4x3(1 60% 454x3(1 65% 494x3(1 70% 53Clean Pull 4x3 90% 6)"r#nt Suat 5x4 70% 56'() 4 *an+ Mu$cle Snatch 3x5 "#r 3$P#%er Snatch 5x3 70% 35Snatch Pu$h Pre$$ ( ,* 5x5(1 70% 4&'() 5 -e$t Da.'() + Snatch 1x3 65% 33&x3 70% 35&x3 75% 3)4x1 )0% 40Clean ' Jerk 1x3(1 65% 49&x3(1 70% 533x&(1 75% 564x1(1 )0% 60Back Suat 5x3 75% 75/##d M#rnin+$ 5x3 "#r 3$Pre$$ )x3 "#r 3$'() 7 -e$t Da.WEEK 2 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x3 60% 301x3 65% 331x3 70% 354x3 75% 3)Snatch Pull 4x3 90% 45Back Suat 5x6 70% 70S!D! 5x3 "#r 3$'() 2 P#%er Clean 5x3 75% 56P#%er Jerk 5x3 65% 46Pu$h Pre$$ 5x5 75% 45'() * Clean ' Jerk 1x3(1 60% 451x3(1 65% 491x3(1 70% 534x3(1 75% 56Clean Pull 4x3 90% 6)"r#nt Suat 5x4 70% 56'() 4 *an+ Mu$cle Snatch 3x5 "#r 3$P#%er Snatch 5x3 75% 3)Snatch Pu$h Pre$$ ( ,* 5x5(1 75% 45'() 5 -e$t Da.'() + Snatch 1x3 65% 33&x3 70% 35&x3 75% 3)&x1 )0% 40&x1 )5% 43Clean ' Jerk 1x3(1 65% 49&x3(1 70% 533x&(1 75% 56&x1(1 )0% 60&x1(1 )5% 64Back Suat 5x3 75% 75/##d M#rnin+$ 5x3 "#r 3$Pre$$ )x3 "#r 3$'() 7 -e$t Da.WEEK * Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x3 60% 301x3 65% 331x3 70% 351x3 75% 3)1x3 )0% 40"ind 3-MSnatch Pull 4x3 100% 50Back Suat 1x6 70% 70106 75% 75106 7)% 7)"ind 6-MS!D! 5x3 "#r 3$'() 2 *an+ Mu$cle Snatch 3x5 "#r 3$P#%er Snatch 1x3 70% 351x3 75% 3)1x3 7)% 39"ind 3-MSnatch Pu$h Pre$$ ( ,* 1x5(1 70% 4&1x5(1 75% 451x5(1 7)% 471x5(1 100% 60'() * Clean ' Jerk 1x3(1 60% 451x3(1 65% 491x3(1 70% 531x3(1 75% 561x3(1 )0% 601x3(1 100% 75Clean Pull 4x3 100% 75"r#nt Suat 1x4 70% 561x4 75% 601x4 7)% 6&"ind 4-M'() 4 P#%er Clean 1x3 70% 531x3 75% 561x3 7)% 59"ind 3-MP#%er Jerk 1x3 60% 4&1x3 65% 461x3 6)% 4)"ind 3-MPu$h Pre$$ 1x5 70% 4&1x5 75% 451x5 7)% 47"ind 5-M'() 5 -e$t Da.'() + Snatch 1x3 65% 33&x3 70% 353x& 75% 3)&x1 )0% 401x1 )5% 431x1 90% 45*ea1. Sin+leClean ' Jerk 1x3(1 65% 49&x3(1 70% 533x&(1 75% 56&x1(1 )0% 601x1(1 )5% 641x1(1 90% 6)1x1(1 *ea1.Back Suat 1x3 75% 751x3 )0% )01x3 )3% )3"ind 3-M/##d M#rnin+$ 5x3 "#r 3$Pre$$ "ind )-M'() 7 -e$t Da.WEEK 4 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x& 60% 30&x& 65% 333x& 70% 35Snatch Pull &x& 90% 45&x& 95% 4)Back Suat 5x4 70% 70'() 2 P#%er Clean 5x& 70% 53P#%er Jerk 5x& 60% 4&Pu$h Pre$$ 3x3 70% 4&'() * Clean ' Jerk 1x&(1 60% 45&x&(1 65% 493x&(1 70% 53Clean Pull &x& 90% 6)&x& 95% 71"r#nt Suat 5x3 70% 56'() 4 P#%er Snatch 5x& 70% 35Snatch Pu$h Pre$$ ( ,* 4x3(1 70% 4&Pre$$ 5x3 70% 4&'() 5 -e$t Da.'() + Snatch 1x& 65% 33&x& 70% 35&x1 75% 3)3x1 )0% 40Clean ' Jerk 1x&(1 65% 49&x&(1 70% 53&x1(1 75% 563x1(1 )0% 60Back Suat 4x& 75% 75'() 7 -e$t Da.Max Pre$$ Max BS Max "S Max ,*S+0 100 ,0 45A--e$.) W$./trein# 22+acha3ent# 4ack 5x5$u5in# ret# 5x54 -6DS7 n# re$t re3ada cur1ada 5x5&800 Ju35 -#5e 4arra 5aralela 3x3ax10x Pull9u5$10x Pu$h9u5$5 -6DS7 n# re$t5x DB *an+ P#%er Snatch5x DB *an+ P#%er Clean5x DB Pu$h Pre$$A--e$.) W$./4 -6DS7 n# re$t5x :B S%in+ *i+h Pull5x :B Snatch;2r35x :B ,*S3 -6DS7 n# re$t6003 -#%&5x Pu$h Ball A--e$.) W$./3 -6DS7 n# re$t1800 Ju35 -#5e10x Pull9u5$3 -6DS7 n# re$t3003 -#% ? 75% @ff#rt10x Pu$h9u5$A--e$.) W$./10003 -#% ? 75% eff#rt3 -6DS #f 39597:B S%in+1 2r3 :B Clean ( Pu$h Pre$$trein# B2+acha3ent# fr#nt 5x5De$en1#l1i3ent# 5x5!e1anta3ent# Aerra 1x5Barra fixa 3x3axCATALYST 12 WEEK OLYMPIC TRA'ITIO0AL PROGRAMMax Snatch Max Clean Max Jerk Max DeadliftWEEKS 5-, MAX WEIGHTS (KG) 50 75 70 100WEEK 5 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x3 60% 301x3 65% 331x& 70% 354x& 75% 3)Snatch Pull 4x3 100% 50Back Suat 5x4 75% 75S!D! 5x3 "#r 3$'() 2 P#%er Clean 1x3 70% 531x3 75% 564x& )0% 60P#%er Jerk 1x3 60% 4&1x3 65% 464x& 70% 49Pu$h Pre$$ 1x5 70% 4&1x5 75% 453x3 )0% 4)'() * Clean ' Jerk 4x3(1 60% 454x3(1 65% 494x3(1 70% 53Clean Pull 4x3 90% 6)"r#nt Suat 5x4 70% 56'() 4 *an+ Mu$cle Snatch 3x5 "#r 3$P#%er Snatch 5x3 70% 35Snatch Pu$h Pre$$ ( ,* 5x5(1 70% 4&'() 5 -e$t Da.'() + Snatch 1x3 65% 33&x3 70% 35&x3 75% 3)4x1 )0% 40Clean ' Jerk 1x3(1 65% 49&x3(1 70% 533x&(1 75% 564x1(1 )0% 60Back Suat 5x3 75% 75/##d M#rnin+$ 5x3 "#r 3$Pre$$ )x3 "#r 3$'() 7 -e$t Da.WEEK + Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x3 60% 301x3 65% 331x3 70% 354x3 75% 3)Snatch Pull 4x3 90% 45Back Suat 5x6 70% 70S!D! 5x3 "#r 3$'() 2 P#%er Clean 5x3 75% 56P#%er Jerk 5x3 65% 46Pu$h Pre$$ 5x5 75% 45'() * Clean ' Jerk 1x3(1 60% 451x3(1 65% 491x3(1 70% 534x3(1 75% 56Clean Pull 4x3 90% 6)"r#nt Suat 5x4 70% 56'() 4 *an+ Mu$cle Snatch 3x5 "#r 3$P#%er Snatch 5x3 75% 3)Snatch Pu$h Pre$$ ( ,* 5x5(1 75% 45'() 5 -e$t Da.'() + Snatch 1x3 65% 33&x3 70% 35&x3 75% 3)&x1 )0% 40&x1 )5% 43Clean ' Jerk 1x3(1 65% 49&x3(1 70% 533x&(1 75% 56&x1(1 )0% 60&x1(1 )5% 64Back Suat 5x3 75% 75/##d M#rnin+$ 5x3 "#r 3$Pre$$ )x3 "#r 3$'() 7 -e$t Da.WEEK 7 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x3 60% 301x3 65% 331x3 70% 351x3 75% 3)1x3 )0% 40"ind 3-MSnatch Pull 4x3 100% 50Back Suat 1x6 70% 70106 75% 75106 7)% 7)"ind 6-MS!D! 5x3 "#r 3$'() 2 *an+ Mu$cle Snatch 3x5 "#r 3$P#%er Snatch 1x3 70% 351x3 75% 3)1x3 7)% 39"ind 3-MSnatch Pu$h Pre$$ ( ,* 1x5(1 70% 4&1x5(1 75% 451x5(1 7)% 471x5(1 100% 60'() * Clean ' Jerk 1x3(1 60% 451x3(1 65% 491x3(1 70% 531x3(1 75% 561x3(1 )0% 601x3(1 100% 75Clean Pull 4x3 100% 75"r#nt Suat 1x4 70% 561x4 75% 601x4 7)% 6&"ind 4-M'() 4 P#%er Clean 1x3 70% 531x3 75% 561x3 7)% 59"ind 3-MP#%er Jerk 1x3 60% 4&1x3 65% 461x3 6)% 4)"ind 3-MPu$h Pre$$ 1x5 70% 4&1x5 75% 451x5 7)% 47"ind 5-M'() 5 -e$t Da.'() + Snatch 1x3 65% 33&x3 70% 353x& 75% 3)&x1 )0% 401x1 )5% 431x1 90% 45*ea1. Sin+leClean ' Jerk 1x3(1 65% 49&x3(1 70% 533x&(1 75% 56&x1(1 )0% 601x1(1 )5% 641x1(1 90% 6)1x1(1 *ea1.Back Suat 1x3 75% 751x3 )0% )01x3 )3% )3"ind 3-M/##d M#rnin+$ 5x3 "#r 3$Pre$$ "ind )-M'() 7 -e$t Da.WEEK , Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x& 60% 30&x& 65% 333x& 70% 35Snatch Pull &x& 90% 45&x& 95% 4)Back Suat 5x4 70% 70'() 2 P#%er Clean 5x& 70% 53P#%er Jerk 5x& 60% 4&Pu$h Pre$$ 3x3 70% 4&'() * Clean ' Jerk 1x&(1 60% 45&x&(1 65% 493x&(1 70% 53Clean Pull &x& 90% 6)&x& 95% 71"r#nt Suat 5x3 70% 56'() 4 P#%er Snatch 5x& 70% 35Snatch Pu$h Pre$$ ( ,* 4x3(1 70% 4&Pre$$ 5x3 70% 4&'() 5 -e$t Da.'() + Snatch 1x& 65% 33&x& 70% 35&x1 75% 3)3x1 )0% 40Clean ' Jerk 1x&(1 65% 49&x&(1 70% 53&x1(1 75% 563x1(1 )0% 60Back Suat 4x& 75% 75'() 7 -e$t Da.CATALYST 12 WEEK OLYMPIC TRA'ITIO0AL PROGRAMMax Pre$$ Max BS Max "S Max ,*S+0 100 ,0 45A--e$.) W$./&94969)9109)96949& #f8Pull9u5$Di5$5 -6DS7 n# re$t5x DB *an+ P#%er Snatch5x DB *an+ P#%er Clean5x DB Pu$h Pre$$A--e$.) W$./4 -6DS7 n# re$t5x :B S%in+ *i+h Pull5x :B Snatch;2r35x :B ,*S3 -6DS7 n# re$t6003 -#%&5x Pu$h Ball A--e$.) W$./3 -6DS7 n# re$t1800 Ju35 -#5e10x Pull9u5$3 -6DS7 n# re$t3003 -#% ? 75% @ff#rt10x Pu$h9u5$A--e$.) W$./10003 -#% ? 75% eff#rt3 -6DS #f 39597:B S%in+1 2r3 :B Clean ( Pu$h Pre$$CATALYST 12 WEEK OLYMPIC TRA'ITIO0AL PROGRAMMax Snatch Max Clean Max Jerk Max DeadliftWEEKS 1-12 MAX WEIGHTS (L2S) +0 ,0 70 100WEEK 1 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x1 60% 361x1 70% 4&1x1 )0% 4)1x1 )5% 511x1 90% 541x1 95% 573x1 )0% 4)Clean ' Jerk 1x1(1 60% 4)1x1(1 70% 561x1(1 )0% 641x1(1 )5% 6)1x1(1 90% 7&1x1(1 95% 763x1(1 )0% 64Sntach Pull 3x1 95% 573x& 100% 603x& 105% 63"r#nt Suat 3x1 60% 4)3x1 70% 563x1 )0% 644x3 )5% 6)'() 2 P#%er Snatch 1x1 60% 361x1 65% 391x1 70% 4&3x1 75% 453x& 70% 4&P#%er Clean ( P#%er Jer 1x1(1 60% 4)1x1(1 65% 5&1x1(1 70% 563x1(1 75% 603x&(1 70% 56Clean Pull 3x1 )5% 6)3x1 95% 763x3 100% )0'() * P#%er Jerk 1x3 60% 4&1x3 65% 461x3 70% 49&x& 75% 53&x3 70% 49/##d M#rnin+$ 4x4 "#r 4$'() 4 Snatch 1x& 60% 361x& 70% 4&1x& )0% 4)3x& )5% 513x1 90% 54Clean ' Jerk 1x&(1 60% 4)1x&(1 70% 561x&(1 )0% 64&x&(1 )5% 6)&x1(1 90% 7&Snatch Pull 3x1 95% 57Back Suat &x1 60% 60&x1 70% 70&x1 )0% )0&x1 )5% )54x& 90% 90'() 5 -e$t Da.'() + P#%er Snatch ( ,*S 1x& 60% 361x& 65% 39&x& 70% 4&&x& 75% 45P#%er Clean ( P#%er Jer 1x& 60% 4)1x& 65% 5&&x& 70% 56&x& 75% 60Clean Pull &x1 )5% 6)&x1 95% 763x& 105% )4"r#nt Suat &x1 60% 4)&x1 70% 56&x1 )0% 64&x1 )5% 6)&x& 90% 7&'() 7 -e$t Da.WEEK 10 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch *ea1. Sin+le 100% B @nter *S3x1x1 90% 01x1 95% 01x1 100% 0Clean ' Jerk *ea1. Sin+le 100% B @nter *S3x1x1(1 90% 01x1(1 95% 01x1(1 100% 0Clean Pull 5x& 105% )4"r#nt Suat *ea1. Sin+le 100% B @nter *S3x1x1 90% 01x1 95% 01x1 100% 0'() 2 P#%er Snatch *ea1. Sin+le 100% B @nter *S3x1x1 90% 01x1 95% 01x1 100% 0P#%er Clean ( P#%er Jer *ea1. Sin+le 100%3x1x1(1 90% 01x1(1 95% 01x1(1 100% 0Snatch Balance 4x3 70% 4&'() * Jerk 1x& 70% 491x& )0% 56&x& )5% 60&x& 90% 63/##d M#rnin+$ 5x4 "#r 4$'() 4 Snatch *ea1. Sin+le 100% B @nter *S4x& )5% 0Clean ' Jerk *ea1. Sin+le 100% B @nter *S4x&(1 )5% 0Snatch Pull 5x& 105% 63Back Suat *ea1. Sin+le 100% B @nter *S3x1x1 90% 01x1 95% 01x1 100% 0'() 5 -e$t Da.'() + P#%er Snatch 1x& 60% 361x& 65% 393x1x& 70% 4&1x1 75% 451x1 )0% 4)P#%er Clean ' Jerk 1x&(1 60% 4)1x&(1 65% 5&3x1x&(1 70% 561x1(1 75% 601x1(1 )0% 64"r#nt Suat 1x& 60% 4)1x& 70% 561x& )0% 641x& )5% 6)3x& 90% 7&Clean Pull 1x3 90% 7&4x3 100% )0'() 7 -e$t Da.WEEK 11 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch *ea1. Sin+le 100% B @nter *S1x1 90% 01x1 95% 01x1 100% 03x& 90% 0Clean ' Jerk *ea1. Sin+le 100% B @nter *S1x1(1 90% 01x1(1 95% 01x1(1 100% 03x1(1 90% 0Clean Pull 5x& 95% 76"r#nt Suat *ea1. Sin+le 100% B @nter *S1x1 90% 01x1 95% 01x1 100% 03x& 90% 0'() 2 P#%er Snatch *ea1. Sin+le 100% B @nter *S1x1 90% 01x1 95% 01x1 100% 0P#%er Clean ( P#%er Jer *ea1. Sin+le 100% B @nter *S1x1(1 90% 01x1(1 95% 01x1(1 100% 0Snatch Pull 5x3 105% 63'() * Pu$h Pre$$ 1x3 60% 361x3 65% 391x3 70% 4&&x3 75% 45Snatch Balance 4x& 75% 45/##d M#rnin+$ 5x4 "#r 4$'() 4 Snatch 1x& 60% 361x& 70% 4&1x& )0% 4)1x& )5% 511x& 90% 541x1 95% 57Clean ' Jerk 1x&(1 60% 4)1x&(1 70% 561x&(1 )0% 641x&(1 )5% 6)1x&(1 90% 7&1x1(1 95% 76Clean Pull 1x3 90% 7&4x3 100% )0Back Suat *ea1. Sin+le 100% B @nter *S3x1x1 90% 01x1 95% 01x1 100% 0'() 5 -e$t Da.'() + Snatch 1x& 60% 361x& 70% 4&1x& )0% 4)&x& )5% 51Clean ' Jerk &x1(1 60% 4)&x1(1 70% 56&x1(1 )0% 641x1(1 )5% 6)Snatch Pull 3x& 105% 63"r#nt Suat 1x& 60% 4)1x& 70% 561x& )0% 64&x& )5% 6)'() 7 -e$t Da.WEEK 12 Lift Set!Re" # $f 1RM Wt %e&'() 1 Snatch 1x& 60% 361x& 70% 4&1x1 )0% 4)1x1 )5% 511x1 90% 541x1 95% 573x1 )5% 51Clean ' Jerk 1x&(1 60% 4)1x&(1 70% 561x1(1 75% 601x1(1 )0% 641x1(1 )5% 6)1x1(1 90% 7&1x1(1 95% 763x1(1 )5% 6)Snatch Pull 5x& 95% 57"r#nt Suat 3x1 60% 4)3x1 70% 563x1 )0% 64&x1 )5% 6)1x1 90% 7&1x3 )0% 643x& )5% 6)'() 2 -e$t Da.'() * Clean ' Jerk 1x&(1 60% 4)&x&(1 65% 5&3x&(1 70% 56Clean Pull &x& 90% 7&&x& 95% 76"r#nt Suat 5x3 70% 56'() 4 -e$t Da.'() 5 P#%er Snatch 5x& 60% 36P#%er Clean ' Jerk 5x& 60% 4)'() + Snatch 1-MClean ' Jerk 1-MBack Suat 1-M'() 7 -e$t Da.CATALYST 12 WEEK OLYMPIC TRA'ITIO0AL PROGRAMMax Pre$$ Max BS Max "S Max ,*S+0 100 ,0 45A--e$.) W$./5 -6DS7 830 re$t10x DB Pu$h9u5$10x DB -ene+ade -#%$;ar34 -6DS7 n# re$t15x :B S%in+$10x Pull9u5$C#rk u5 t# a hea1. $in+leD Ahen 3 ti3e$E dr#5 d#%n t# 90% #f that *S f#r a $in+leE then 95% f#r a $in+leE then tr. t# re5eat that hea1. $in+leDA--e$.) W$./C#rk u5 t# a hea1. $in+leD Ahen 3 ti3e$E dr#5 d#%n t# 90% #f that *S f#r a $in+leE then 95% f#r a $in+leE then tr. t# re5eat that hea1. $in+leD4 -6DS7 830 re$t5x B#x Ju35$10x 192r3 :B S%in+$;ar31591&9995 #f8Chin9u5$DB Pu$h Pre$$A--e$.) W$./3 -6DS7 n# re$t5x DB ,* !un+e 5er !e+10x *an+in+ !e+ -ai$e$5 -6DS7 n# re$t)x DB -#% 5er 2r3)x 2ltD DB Pre$$ 5er 2r3A--e$.) W$./
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