3 phase cycle

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com

Cycle: 3-Phase Cycle

18 weeks

This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.

--------------------------Monday June 13 2011 - Jerk behind the neck - heavy 5; 95% x 5, 90% x 5 - Push Press - heavy 8; 95% x 8, 90% x 8 - Back Squat - heavy 8; 95% x 8, 90% x 8 - Jerk dip squat - heavy 8, 95% x 8, 90% x 8 This week, you will need to feel out the top weights for each exercise ("heavy X" reps). These should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set. Throw in ab work at least 3 times during the week. Week 1 of 18

--------------------------Tuesday June 14 2011 - Power Clean - heavy 5, 95% x 5, 90% x 5 - Heaving snatch balance - heavy 5; 95% x 5, 90% x 5 - Clean Pull - heavy 8; 95% x 8, 90% x 8 3 sets; no rest: 15 KB swings 15 pull-ups

--------------------------Wednesday June 15 2011 - Pause Jerk - heavy 5, 95% x 5, 90% x 5 - OHS + snatch push press - heavy 4+4, 95% x 4+4, 90% x 4+4 - Back squat - 100% of Mon's heavy BS set x 5 x 3 - Pause back squat - 80% of today's BS wt x 3 x 3 Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

--------------------------Thursday June 16 2011 - Power Snatch - heavy 5; 95% x 5, 90% x 5 - Snatch pull - heavy 8, 95% x 8, 90% x 8 - Hang muscle snatch - heavy 5; 95% x 5, 90% x 5 3 sets; no rest:

10 sandbag power cleans 10 sandbag push press

--------------------------Friday June 17 2011Rest Day

--------------------------Saturday June 18 2011 - Snatch - heavy 3; 90% x 3 - Clean & Jerk - heavy 3+1; 90% x 3+1 - Front squat - heavy 5; 95% x 5, 90% x 5 - Good morning - heavy 8; 95% x 8, 90% x 8

--------------------------Sunday June 19 2011Rest Day

--------------------------Monday June 20 2011 - Jerk behind the neck - 5RM; 95% x 5, 90% x 5 - Push Press - 8RM; 95% x 8, 90% x 8 - Back Squat - 8RM; 95% x 8, 90% x 8 - Jerk dip squat - 8RM, 95% x 8, 90% x 8 This week your top weights should be maximal efforts for the prescribed number of reps. Avoid failed reps as much as possible. On postural exercises, e.g. jerk dip squats, pulls, etc., push the weights, but not past reasonably correct positioning. Week 2 of 18

--------------------------Tuesday June 21 2011 - Power Clean - 5RM, 95% x 5, 90% x 5 - Heaving snatch balance - 5RM; 95% x 5, 90% x 5 - Clean Pull - 8RM; 95% x 8, 90% x 8 5 sets; no rest: 10 push ball (6-8# ball max - quick cycle time) 5 pull-ups

--------------------------Wednesday June 22 2011 - Pause Jerk - 5RM, 95% x 5, 90% x 5 - OHS + snatch push press - 4+4 RM, 95% x 4+4, 90% x 4+4 - Back squat - 100% of Mon's heavy BS set x 5 x 3 - Pause back squat - 80% of today's BS wt x 3 x 3

--------------------------Thursday June 23 2011 - Power Snatch - 5RM; 95% x 5, 90% x 5 - Snatch pull - 8RM, 95% x 8, 90% x 8 - Hang muscle snatch - 5RM; 95% x 5, 90% x 5 3 sets; no rest: 15 <a href="/exercises/exercise.php?exerciseID=33">sprawl ball</a> 10 DB chainsaw rows/arm

--------------------------Friday June 24 2011Rest Day

--------------------------Saturday June 25 2011 - Snatch - 3RM; 90% x 3 - Clean & Jerk - 3+1 RM; 90% x 3+1 - Front squat - 5RM; 95% x 5, 90% x 5 - Good morning - 8RM; 95% x 8, 90% x 8

--------------------------Sunday June 26 2011Rest Day

--------------------------Monday June 27 2011 - Jerk behind the neck - heavy 3; 95% x 3, 90% x 3 - Push Press - heavy 6, 95% x 6, 90% x 6 - Back squat - heavy 6, 95% x 6, 90% x 6 - Jerk dip squat - heavy 6, 95% x 6, 90% x 6 Week 3 of 18

--------------------------Tuesday June 28 2011 - Power clean - heavy 4, 95% x 4, 90% x 4 - Snatch balance - heavy 3, 95% x 3, 90% x 3 - Clean Pull - heavy 6, 95% x 6, 90% x 6 3 sets; no rest: 15 KB swings 10 hang DB muscle snatch

--------------------------Wednesday June 29 2011

- Jerk dip squat + jerk - heavy 3+1, 95% x 3+1, 90% x 3+1 - 1 1/4 OHS + snatch push press - heavy 2+4, 95% x 2+4, 90% x 2+4 - Back squat - 95% of Mon x 4 x 3 - Front squat - 80% of today's BS x 3 x 3 1 1/4 OHS + snatch push press: With the bar overhead, squat to the bottom, rise to just above the sticking point of your squat, return to the bottom, then stand completely; this is one of the 2 OHS reps. After the second, lower the bar to your back and perform 4 snatch push presses. This series is one set.

--------------------------Thursday June 30 2011 - Power snatch - heavy 4, 95% x 4, 90% x 4 - Snatch pull - heavy 6, 95% x 6, 90% x 6 - Jerk split squat - heavy 6, 95% x 6, 90% x 6 4 sets; no rest: 12 pull-ups 12 dips Jerk split squat: Rack the bar on your back as you would for a back squat and step into your jerk split receiving position. Squat from approximately straight knees to the depth at which you would receive a heavy jerk - not to a full depth lunge position. Repeat on your non-jerk-leg side as well for balance.

--------------------------Friday July 1 2011Rest Day

--------------------------Saturday July 2 2011 - Snatch - heavy double; 90% x 2 - Clean & Jerk - heavy 2+1; 90% x 2+1 - Front squat - heavy 3, 95% x 3, 90% x 3 - SLDL - heavy 6, 95% x 6, 90% x 6

--------------------------Sunday July 3 2011Rest Day

--------------------------Monday July 4 2011 - Jerk behind the neck - 3RM; 95% x 3, 90% x 3 - Push Press - 6RM, 95% x 6, 90% x 6 - Back squat - 6RM, 95% x 6, 90% x 6 - Jerk dip squat - 6RM, 95% x 6, 90% x 6 Week 4 of 18

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Tuesday July 5 2011 - Power clean - 4RM, 95% x 4, 90% x 4 - Snatch balance - 3RM, 95% x 3, 90% x 3 - Clean Pull - 6RM, 95% x 6, 90% x 6 3 sets; no rest: 10 KB snatch/arm 15 DB chainsaw rows/arm

--------------------------Wednesday July 6 2011 - Jerk dip squat + jerk - 3+1 RM, 95% x 3+1, 90% x 3+1 - 1 1/4 OHS + snatch push press - 2+4 RM, 95% x 2+4, 90% x 2+4 - Back squat - 95% of Mon x 4 x 3 - Front squat - 80% of today's BS x 3 x 3

--------------------------Thursday July 7 2011 - Power snatch - 4RM, 95% x 4, 90% x 4 - Snatch pull - 6RM, 95% x 6, 90% x 6 - Jerk split squat - 6RM, 95% x 6, 90% x 6 5 sets; no rest: 10 chin-ups 5 box jumps (mid-thigh height +) On box jumps, as has been said before on this site, we're interested in the actual jump - no need to stand up once on the box. Also, these are not depth jumps - get back down to the ground smoothly and safely and reset for your next jump.


--------------------------Saturday July 9 2011 - Snatch - 2RM; 90% x 2 - Clean & Jerk - 2+1 RM; 90% x 2+1 - Front squat - 3RM, 95% x 3, 90% x 3 - SLDL - 6RM, 95% x 6, 90% x 6


--------------------------Monday July 11 2011

- Jerk behind the neck - heavy single; 80% of that x 2 x 3 - Push Press - heavy 4; 95% x 4, 90% x 4 - Back squat - heavy 4, 95% x 4, 90% x 4 - Jerk dip squat - heavy 4, 95% x 4, 90% x 4 Week 5 of 18

--------------------------Tuesday July 12 2011 - Snatch balance - heavy single; 80% of that x 2 x 2 - Power clean - heavy 3, 95% x 3, 90% x 3 - Clean Pull - heavy 4, 95% x 4, 90% x 4 4 sets; no rest: 10 topside halfmoons w/ plate 10 DB hang high-pulls

--------------------------Wednesday July 13 2011 - Jerk - heavy single; 80% of that x 2 x 3 - Overhead squat - heavy single; 80% x 2 x 3 - 1 1/4 Back squat - 80% of Mon squat x 3 x 3

--------------------------Thursday July 14 2011 - Power snatch - heavy 3, 95% x 3, 90% x 3 - Snatch pull - heavy 4, 95% x 4, 90% x 4 4 sets; no rest: max consecutive push-ups (no failure) Walking suitcase lunge - 6 steps/leg


--------------------------Saturday July 16 2011 - Snatch - heavy single - Clean & Jerk - heavy single - Front squat - heavy double; 90% of that x 2 x 2 - SLDL - heavy 5, 95% x 5, 90% x 5


--------------------------Monday July 18 2011 - Jerk behind the neck - 1RM; 80% of that x 2 x 3 - Push Press - 4RM; 95% x 4, 90% x 4 - Back squat - 4RM, 95% x 4, 90% x 4 - Jerk dip squat - 4RM, 95% x 4, 90% x 4 Week 6 of 18

--------------------------Tuesday July 19 2011 - Snatch balance - 1RM; 80% of that x 2 x 2 - Power clean - 3RM, 95% x 3, 90% x 3 - Clean Pull - 4RM, 95% x 4, 90% x 4 4 sets; no rest: 15 sandbag bent rows* 15 KB push-press * sandbag starts on floor each time; use a heavy bag and plenty of body English

--------------------------Wednesday July 20 2011 - Jerk - heavy single; 80% of that x 2 x 3 - Overhead squat - heavy single; 80% x 2 x 3 - 1 1/4 Back squat - 80% of Mon squat x 3 x 3

--------------------------Thursday July 21 2011 - Power snatch - 3RM, 95% x 3, 90% x 3 - Snatch pull - 4RM, 95% x 4, 90% x 4 3 sets; no rest: 12 pull-ups 20 push ball Push ball: Remember, this is intended to be a very quick cycling exercise; use a 6-8 lb ball and aim for banging out 20 reps as fast as possible rhythmically.


--------------------------Saturday July 23 2011 - Snatch - heavy single - Clean & Jerk - heavy single - Front squat - 2RM; 90% of that x 2 x 2 - SLDL - 5RM, 95% x 5, 90% x 5


--------------------------Monday July 25 2011 - Snatch - 85% x 1 x 3; 50% x 1 x 5 OTM - Clean & Jerk - 80% x 1 x 3 - Clean Pull - 90% x 2, 95% x 2, 100% x 2 - Front squat - 85% x 1 x 2 Week 7 of 18 This week will taper for maxes on Saturday.

--------------------------Tuesday July 26 2011 - Snatch - 50-60% x 1 x 8 - Clean & Jerk - 50-60% x 1 x 6 - Box jump - 4 x 3

--------------------------Wednesday July 27 2011 - Snatch - 80% x 1 x 3; 50% x 1 x 5 OTM - Snatch Pull - 90% x 2, 95% x 2, 100% x 2 - Clean & Jerk - 60% x 1 x 5

--------------------------Thursday July 28 2011 - Snatch - 50% x 1 x 8 - Clean & Jerk - 50% x 1 x 6 - Box jump - 4 x 2


--------------------------Saturday July 30 2011 - Snatch - max - Clean & Jerk - max - Front squat - max


--------------------------Monday August 1 2011 - Block Clean (mid-thigh) - heavy 3, 95% x 3, 90% x 3 - Floating Clean Pull - heavy 5, 95% x 5, 90% x 5 - Clean Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4 4 sets; no rest: 5 box jumps (mid-thigh+) 10 chin-ups Week 8 of 18

--------------------------Tuesday August 2 2011 - Push Press + Power Jerk + Jerk - heavy 1+1+1, 95% x 1+1+1, 90% X 1+1+1 - Mid-Hang Power Snatch - 3 x 5 at med wt - Block Snatch High-Pull (mid-thigh) - 3 x 8 at med wt - Front Squat - heavy 3, 95% x 3, 90% x 3 Power snatch and snatch high-pull weights should be challenging but allow quality reps. Power snatches should be snappy and locked out completely; high-pulls should be to maximum elbow height.

--------------------------Wednesday August 3 2011 - Block Snatch (mid-thigh) - heavy 3, 95% x 3, 90% x 3 - Floating Snatch Pull - heavy 5, 95% x 5, 90% x 5 - Snatch Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4 With 30 sec rest after each couplet: 30 KB swings / 30 DB push press 20 KB swings / 20 DB push press 10 KB swings / 10 DB push press

--------------------------Thursday August 4 2011 - Jerk behind the neck + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1 - Mid-hang Power Clean - heavy 5, 95% x 5, 90% x 5 - Snatch Balance - heavy 3, 95% x 3, 90% x 3 - Back Squat - 90% (of Tues FS) x 5 x 3

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Friday August 5 2011Rest Day

--------------------------Saturday August 6 2011 - Snatch Pull + Snatch - heavy 1+1, 95% x 1+1, 90% x 1 +1 - Clean Pull + Clean + Jerk - heavy 1+1+1, 95% x 1+1+1, 90% x 1+1+1 - Front Squat - heavy double, 95% x 2, 90% x 2

--------------------------Sunday August 7 2011Rest Day

--------------------------Monday August 8 2011 - Block Clean (mid-thigh) - 3RM, 95% x 3, 90% x 3 - Floating Clean Pull - 5RM, 95% x 5, 90% x 5 - Clean Segment Deadlift (1", knee / 2 sec pause) - 4RM, 95% x 4, 90% x 4 4 sets; no rest: 10 KB cross-chops/side 10 KB snatch/arm Week 9 of 18

--------------------------Tuesday August 9 2011 - Push Press + Power Jerk + Jerk - Max 1+1+1, 95% x 1+1+1, 90% X 1+1+1 - Mid-Hang Power Snatch - 3 x 5 w heavier wt than last wk - Block Snatch High-Pull (mid-thigh) - 3 x 8 w heavier wt than last wk - Front Squat - 3RM, 95% x 3, 90% x 3

--------------------------Wednesday August 10 2011 - Block Snatch (mid-thigh) - 3RM, 95% x 3, 90% x 3 - Floating Snatch Pull - 5RM, 95% x 5, 90% x 5 - Snatch Segment Deadlift (1", knee / 2 sec pause) - 4RM, 95% x 4, 90% x 4 3 sets; no rest: 15 Chinese DB rows/arm 10 DB muscle snatch

--------------------------Thursday August 11 2011

- Jerk behind the neck + jerk - Max 1+1, 95% x 1+1, 90% x 1+1 - Mid-hang Power Clean - 5RM, 95% x 5, 90% x 5 - Snatch Balance - 3RM, 95% x 3, 90% x 3 - Back Squat - 90% (of Tues FS) x 5 x 3

--------------------------Friday August 12 2011Rest Day

--------------------------Saturday August 13 2011 - Snatch Pull + Snatch - Max 1+1, 95% x 1+1, 90% x 1 +1 - Clean Pull + Clean + Jerk - Max 1+1+1, 95% x 1+1+1, 90% x 1+1+1 - Front Squat - 2RM, 95% x 2, 90% x 2


--------------------------Monday August 15 2011 - Block clean (knee) - heavy 3; 95% x 3, 90% x 3 - Clean pull on riser - heavy 4, 95% x 4, 90% x 4 - Halting clean deadlift (upper thigh) - heavy 3, 95% x 3, 90% x 3 3 sets; no rest: 15 KB swings 15 pull-ups Week 10 of 18

--------------------------Tuesday August 16 2011 - Power jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1 - Mid-hang power snatch - heavy 3, 95% x 3, 90% x 3 - Mid-hang snatch high-pull (flat-footed) - 3 x 6 - Front squat - heavy double, 95% x 2, 90% x 2 Keep the snatch high-pulls at a weight that allows you to get the elbows elevated maximally on all reps; the top position is more important than the weight.

--------------------------Wednesday August 17 2011 - Block snatch (knee) - heavy 3, 95% x 3, 90% x 3 - Snatch pull on riser - heavy 4, 95% x 4, 90% x 4 - Halting snatch deadlift (hip) - heavy 3, 95% x 3, 90% x 3 For 5 minutes:

5 KB clean + 5 KB push press/arm 10 topside halfmoons

--------------------------Thursday August 18 2011 - Pause jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1 - Mid-hang power clean - heavy 3, 95% x 3, 90% x 3 - Snatch balance - heavy double; 95% x 2, 90% x 2 - Mid-hang clean high-pull (flat-footed) - 3 x 6 - Back squat - 90% (of Tues FS wt) x 3 x 3


--------------------------Saturday August 20 2011 - Snatch - heavy double; 95% x 2, 90% x 2 - Clean & Jerk - heavy double, 95% x 2, 90% x 2 - Front squat - heavy double; 95% x 2, 90% x 2 4 sets; no rest: 10 sandbag bent rows 10 sandbag power clean & push press


--------------------------Monday August 22 2011 - Block clean (knee) - 3RM; 95% x 3, 90% x 3 - Clean pull on riser - 4RM, 95% x 4, 90% x 4 - Halting clean deadlift (upper thigh) - 3RM, 95% x 3, 90% x 3 4 sets; no rest: 5 sandbag shoulder/side 15 DB chainsaw row/arm Week 11 of 18

--------------------------Tuesday August 23 2011 - Power jerk + jerk - max 1+1, 95% x 1+1, 90% x 1+1 - Mid-hang power snatch - 3RM, 95% x 3, 90% x 3 - Mid-hang snatch high-pull (flat-footed) - 3 x 6; add weight from last wk - Front squat - 2RM, 95% x 2, 90% x 2

--------------------------Wednesday August 24 2011 - Block snatch (knee) - 3RM, 95% x 3, 90% x 3 - Snatch pull on riser - 4RM, 95% x 4, 90% x 4 - Halting snatch deadlift (hip) - 3RM, 95% x 3, 90% x 3 3 sets; no rest: 15 DB power clean + push press 15 pull-ups

--------------------------Thursday August 25 2011 - Pause jerk + jerk - max 1+1, 95% x 1+1, 90% x 1+1 - Mid-hang power clean - 3RM, 95% x 3, 90% x 3 - Snatch balance - 2RM; 95% x 2, 90% x 2 - Mid-hang clean high-pull (flat-footed) - 3 x 6; add weight from last wk - Back squat - 90% (of Tues FS wt) x 3 x 3


--------------------------Saturday August 27 2011 - Snatch - 2RM; 95% x 2, 90% x 2 - Clean & Jerk - 2RM, 95% x 2, 90% x 2 - Front squat - 2RM; 95% x 2, 90% x 2


--------------------------Monday August 29 2011 - Block Clean (knee) - heavy 2, 95% x x 2, 90% x 2 - Clean Pull - heavy 3, 95% x 3, 90% x 3 - Clean deadlift - heavy 2, 95% x 2, 90% x 2 - Clean block pull (knee) - heavy 4, 95% x 4, 90% x 4 Week 12 of 18

--------------------------Tuesday August 30 2011 - Jerk - heavy 2, 95% x 2, 90% x 2

- Mid-hang power snatch - heavy 2, 95% x 2, 90% x 2 - Front squat - heavy single, 95% x 1, 90% x 1 4 sets; no rest: 8 DB muscle snatch (2-arm) 12 (1 push-up + 2 kick-up)

--------------------------Wednesday August 31 2011 - Block snatch (knee) - heavy 2, 95% x 2, 90% x 2 - Snatch pull - heavy 3, 95% x 3, 90% x 3 - Snatch deadlift - heavy 2, 95% x 2, 90% x 2 - Snatch block pull - heavy 4, 95% x 4, 90% x 4

--------------------------Thursday September 1 2011 - Jerk - heavy single, 80% x 2 x 2 - Mid-hang power clean - heavy 2, 95% x 2, 90% x 2 - Snatch balance - heavy single, 80% x 2 x 2 - Back squat - 85% (of Tues FS) x 2 x 3 3 sets; 30 sec rest: 20 KB swings 10 KB snatch/arm 10 KB clean + push press/arm

--------------------------Friday September 2 2011Rest Day

--------------------------Saturday September 3 2011 - Snatch - heavy single, 80% x 1 x 3 - Clean & jerk - heavy single, 80% x 1 x 3 - Front squat - heavy single, 80% x 2 x 2 - SLDL - 3 x 4

--------------------------Sunday September 4 2011Rest Day

--------------------------Monday September 5 2011 - Block Clean (knee) - 2RM, 95% x x 2, 90% x 2 - Clean Pull - 3RM, 95% x 3, 90% x 3 - Clean deadlift - 2RM, 95% x 2, 90% x 2 - Clean block pull (knee) - 4RM, 95% x 4, 90% x 4

Week 13 of 18

--------------------------Tuesday September 6 2011 - Jerk - 2RM, 95% x 2, 90% x 2 - Mid-hang power snatch - 2RM, 95% x 2, 90% x 2 - Front squat - 1RM, 95% x 1, 90% x 1 4 sets; 1 min rest: 20 KB swings 10 1-arm KB push press/arm

--------------------------Wednesday September 7 2011 - Block snatch (knee) - 2RM, 95% x 2, 90% x 2 - Snatch pull - 3RM, 95% x 3, 90% x 3 - Snatch deadlift - 2RM, 95% x 2, 90% x 2 - Snatch block pull - 4RM, 95% x 4, 90% x 4

--------------------------Thursday September 8 2011 - Jerk - 1RM, 80% x 2 x 2 - Mid-hang power clean - 2RM, 95% x 2, 90% x 2 - Snatch balance - 1RM, 80% x 2 x 2 - Back squat - 85% (of Tues FS) x 2 x 3 3 sets; no rest: 300 m row 15 chin-ups


--------------------------Saturday September 10 2011 - Snatch - 1RM, 80% x 1 x 3 - Clean & jerk - 1RM, 80% x 1 x 3 - Front squat - 1RM, 80% x 2 x 2 - SLDL - 3 x 4


--------------------------Monday September 12 2011

- Snatch - 80%x1; 60%x 1 x 5 OTM - Clean & jerk - 80% x 1; 60% x 1 x 5 OTM - Back squat - 70%x2, 75%x2, 80%x1 - Box jump - 3 x 3 3 sets: 300 m row 1 min rest Week 14 of 18

--------------------------Tuesday September 13 2011 - Snatch - 60% x 1 x 5 - Clean & Jerk - 60% x 1 x 5 - Clean Pull - 100% x 2 x 3

--------------------------Wednesday September 14 2011 - Snatch - 70% x 1 x 3; 50% x 1 x 3 OTM - Clean & Jerk - 70% x 1 x3; 50% x 1 x 3 OTM - Front squat - 70% x 2 x 3 3 sets; no rest: 10 pull-ups 10 DB push press

--------------------------Thursday September 15 2011 - Power snatch - 70% x 1 x 5 - Power clean & jerk - 70% x 1 x 5 - Box jump - 3 x 2


--------------------------Saturday September 17 2011 - Snatch - max - Clean & Jerk - max - Deadlift - max


--------------------------Monday September 19 2011 - Snatch - heavy single; 70% x 2 x 3 - Clean & Jerk - heavy single; 70% x 2 x 3 - Clean Pull - 3RM, 95% x 3, 90% x 3 - Front squat - heavy single; 80% x 2 x 3 Week 15 of 18

--------------------------Tuesday September 20 2011 - Snatch - 80% of Monday's HS x 1 x 5 - Clean & Jerk - 80% of Monday's HS x 1 x 5 - SLDL - 3 x 5 mod. wt - Box jump - 3 x 5

--------------------------Wednesday September 21 2011 - Clean & Jerk - heavy single; 70% x 2 x 3 - Snatch - heavy single; 70% x 2 x 3 - Snatch pull - 3RMl 95% x 3, 90% x 3 - Front squat - heavy single; 80% x 2 x 3

--------------------------Thursday September 22 2011 - Snatch - 80% of Wed. HS x 1 x 5 - Clean & Jerk - 80% of Wed. HS x 1 x 5 - Good morning - 3 x 5 mod. wt - Box jump - 3 x 5


--------------------------Saturday September 24 2011 - Snatch - heavy single; 75% x 1 x 5 OTM - Clean & Jerk - heavy single; 75% x 1 x 5 OTM - Back squat - heavy single; 80% x 2 x 3 - Good morning - heavy 5, 95% x 5, 90% x 5

--------------------------Sunday September 25 2011

Rest Day

--------------------------Monday September 26 2011 - Snatch - heavy single; 75% x 1 x 5 OTM - Clean & Jerk - heavy single; 75% x 1 x 5 OTM - Clean Pull - 3RM, 95% x 3 - Front squat - heavy single; 85% x 2 x 2 Week 16 of 18

--------------------------Tuesday September 27 2011 - Snatch - 80% of Mon's HS x 1 x 5 - Clean & Jerk - 80% of Mon's HS x 1 x 5 - SLDL - mod. wt 3 x 5 3 sets; no rest: 20 KB swings 5 box jumps

--------------------------Wednesday September 28 2011 - Clean & Jerk - heavy single; 75% x 1 x 5 OTM - Snatch - heavy single; 75% x 1 x 5 OTM - Snatch pull - 3RM, 95% x 3 - Front squat - heavy single; 85% x 2 x 2

--------------------------Thursday September 29 2011 - Snatch - 80% of Wed's HS x 1 x 5 - Clean & Jerk - 80% of Wed's HS x 1 x 5 4 sets; no rest: 10 pull-ups 4 broad jumps


--------------------------Saturday October 1 2011 - Snatch - heavy single; 80% x 1 x 3 OTM - Clean & Jerk - heavy single; 80% x 1 x 3 OTM - Back squat - heavy single; 85% x 2 x 2

--------------------------Sunday October 2 2011Rest Day

--------------------------Monday October 3 2011 - Snatch - heavy single; 80% x 1 x 3 OTM - Clean & Jerk - heavy single; 80% x 1 x 3 OTM - Clean Pull - 2RM, 95% x 2 - Front squat - heavy single; 90% x 1 x 2 Week 17 of 18

--------------------------Tuesday October 4 2011 - Snatch - 80% of Mon HS x 1 x 5 - Clean & Jerk - 80% of Mon HS x 1 x 5 4 sets; no rest: 15 KB swings 10 pull-ups

--------------------------Wednesday October 5 2011 - Clean & Jerk - heavy single; 80% x 1 x 3 - Snatch - heavy single; 80% x 1 x 3 - Snatch pull - 2RM, 95% x 2 - Front squat - heavy single; 90% x 1 x 2

--------------------------Thursday October 6 2011 - Snatch - 80% of Wed HS x 1 x 5 - Clean & Jerk - 80% of Wed HS x 1 x 5 3 sets; no rest: 12 DB muscle snatch 12 sandbag push press 5 box jumps

--------------------------Friday October 7 2011Rest Day

--------------------------Saturday October 8 2011 - Snatch - heavy single, 85% x 1 - Clean & Jerk - heavy single, 85% x 1

- Back squat - 90% x 1 - Good morning - mod wt. 3 x 5


--------------------------Monday October 10 2011 - Snatch - 85% x 1 x3 - Clean & Jerk - 85% x 1 x 2 - Clean pull - 85% x 2, 90% x 2 x 2 - Front squat - 85% x 1 Week 18 of 18

--------------------------Tuesday October 11 2011 - Snatch - 70% x 1 x 5 - Clean & jerk - 70% x 1 x 5 - Box jump - 3 x 5

--------------------------Wednesday October 12 2011 - Snatch - 80% x 1 x 3 - Clean & jerk - 80% x 1 x 2 - Snatch pull - 85% x 2, 90% x 2 x 2 - Front squat - 80% x 1

--------------------------Thursday October 13 2011 - Snatch - 60% x 1 x 5 - Clean & jerk - 60% x 1 x 5 - Box jump - 3 x 3

--------------------------Friday October 14 2011Rest Day

--------------------------Saturday October 15 2011 - Snatch - max - Clean & jerk - max - Front or back squat - max

Rest 10-15 minutes between exercises, but stay warm.


3 phase cycle

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