Sheet1Week 1Week 2Week 3Week 4Week
5VariablesCalculatorsMondayMondayMondayMondayMondaySnatch1 RM
Estimator (Brzycki Equation)Snatch - 5 sets x 3 reps @ 30Clean - 3
x 3 @ 45, 2 x 2 @ 48Front Squat - 4 x 3 @ 68Clean and Jerk - 2+1 @
45, 1+1 x 2 @ 48, 1+1 x 2 @ 51Front Squat - 3 x 1 @
7240WeightRepsEstimated 1 RMJerk - 5 x 3 @ 45BTN Jerk - (Hold Split
3 Secs) - 3 x 3 @ 45, 2 x 2 @ 48Snatch - 1 x 3 @ 30, 4 x 2 @
32Clean Pull - 1 x 3 @ 57, 1 x 3 @ 60, 2 x 3 @ 63Snatch - 3 x 24, 3
x 26, 2 x 28, 2 x 30, 1 x 32, 3 x 1 @ 34Clean and Jerk1105124Front
Squat - 5 x 3 @ 60Back Squat - 5 x 2 @ 77Jerk - (Hold Split 3 Secs)
- 1 x 3 @ 45, 4 x 2 @ 48Back Squat - 5 x 2 @ 77Clean and Jerk - 1 x
36, 1 x 39, 1 x 42, 1 x 45, 1 x 48, 1 x 5160Power Snatch Max
Estimate (From Max Snatch)Snatch Deadlift - 3 x 5 @ 40Snatch
Deadlift - 1 x 5 @ 40, 2 x 5 @ 42Clean Pull - 4 x 3 @ 60Clean Pull
- 1 x 2 @ 51, 1 x 2 @ 54, 1 x 2 @ 57Power
Snatch32TuesdayTuesdayTuesdayTuesdayTuesday50Power Clean Max
Estimate (From Max C+J)Power Snatch + Snatch Push Press + Overhead
Squat - 3 x 3+3+3 @ 35, 2 x 3+3+3 @ 38Power Snatch + Snatch Push
Press + Overhead Squat - 1 x 3+3+3 @35, 4 x 3+3+3 @ 38Power Snatch
+ Snatch Push Press + Overhead Squat - 1 x 2+2+1 @ 35, 2 x 2+2+1 @
38, 2 x 2+2+1 @ 40Power Snatch + Overhead Squat - 1 x 2+1 @ 35, 1 x
2+1 @ 38, 1 x 2+1 @ 40, 3 x 1+1 @ 43Power Snatch - 3 x 1 @ 35, 3 x
1 @ 38Power Clean48Power Clean + Power Jerk - 2 x 2(1+1) @ 42, 3 x
2(1+1) @ 45Power Clean + Power Jerk - 4 x 2(1+1) @ 45, 1 x 2(1+1) @
48Power Clean + Power Jerk - 2 x 2+1 @ 45, 2 x 2+1 @ 48Power Clean
+ Jerk - 2 x 2+1 @ 45, 1 x 2+1 @ 48, 3 x 1+1 @ 51Power Clean + Jerk
- 3 x 1+1 @ 42, 3 x 1+1 @ 4560*Note: estimates are based on being
80% of max snatch/C+J, as per the findings of the Soviets. It may
or may not be higher or lower, adjust it as needed.Snatch Pull - 2
x 3 @ 36, 3 x 3 @ 38Snatch Pull - 2 x 3 @ 38, 3 x 3 @ 40Snatch Pull
- 4 x 3 @ 38Snatch Pull - 2 x 2 @ 38, 2 x 2 @ 40Front
SquatWednesdayWednesdayWednesdayWednesdayWednesday80Clean - 5 x 3 @
45Front Squat - 5 x 2 @ 68Clean - 1 x 3 @ 45, 4 x 2 @ 48Front Squat
- 3 x 2 @ 72Snatch - 3 x 24, 3 x 26, 2 x 28, 2 x 30, 3 x 1 @ 32Back
SquatBTN Jerk - (Hold Split 3 Secs) - 5 x 3 @ 45Snatch - 3 x 3 @
30, 2 x 2 @ 32BTN Jerk - 1 x 2 @ 45, 4 x 2 @ 48Snatch - 1 x 2 @ 30,
1 x 2 @ 32, 3 x 1 @ 34, 1 x 1 @ 32Clean and Jerk - 1+1 x 24, 1+1 x
26, 1+1 x 28, 1+1 x 30, 1+1 x 32110Back Squat - 5 x 2 @ 77Jerk -
(Hold Split 3 Secs) - 3 x 3 @ 45, 2 x 2 @ 48Snatch Pull - 4 x 3 @
40Jerk - 1 x 2 @ 45, 1 x 2 @ 48, 3 x 1 @ 51, 1 x 1 @ 48Snatch Pull
- 2 x 34, 2 x 36, 2 x 38Push PressClean Pull - 2 x 3 @ 54, 3 x 3 @
57Clean Pull - 2 x 3 @ 57, 3 x 3 @ 60Back Squat - 5 x 2 @ 77Snatch
Pull - 2 x 3 @ 40, 2 x 2 @ 42Back Squat - 5 x 2 @
7760ThursdayThursdayThursdayThursdayThursdayRound To NearestPower
Clean + Push Press - 5 x 2(2+1) @ 45Power Clean + Push Press - 3 x
2(2+1) @ 45, 2 x 2(2+1) @ 48Power Clean + Push Press - 1 x 2(1+1) @
45, 4 x 2(1+1) @ 48Power Snatch - 2 x 2 @ 38, 4 x 1 @ 40Power
Snatch - 3 x 1 @ 35, 3 x 1 @ 381Snatch Push Press + Snatch Balance
- 5 x 3+1 @ 28Snatch Push Press + Snatch Balance - 3 x 3+1 @ 28, 2
x 3+1 @ 32Snatch Push Press + Snatch Balance - 1 x 2+1 @ 28, 2 x
2+1 @ 30, 2 x 2+1 @ 32Power Clean + Power Jerk - 2 x 2+1 @ 45, 4 x
1+1 @ 48Power Clean and Jerk - 3 x 1+1 @ 42, 3 x 1+1 @ 45Snatch
Pull - 5 x 3 @ 36Clean Pull - 5 x 3 @ 57Clean Pull - 4 x 3 @
38Clean Pull - 2 x 2 @ 57, 2 x 2 @
60SaturdaySaturdaySaturdaySaturdaySaturdayFront Squat - 5 x 3 @
64Snatch - Heavy Single @ 34+Front Squat - 5 x 1 @ 72Snatch - Heavy
Single @ 34+Front Squat - max, aim to beat 80Snatch - Heavy Single
(a.k.a. 85%+), @ 34+Clean and Jerk - Heavy Single @ 51+Snatch -
Heavy Single @ 34+Clean and Jerk - Heavy Single @ 51+Snatch - Heavy
Single @ 34+Clean and Jerk - Heavy Single, @ 51+Clean Deadlift - 1
x 5 @ 60, 2 x 5 @ 63Clean and Jerk - Heavy Single @ 51+Clean Pull -
3 x 3 @ 63Clean and Jerk - Heavy Single @ 51+Clean Deadlift - 3 x 5
@ 60Back Squat - 5 x 2 @ 77Snatch Pull - 3 x 3 @ 40Back Squat - 5 x
2 @ 77Link to Original Page:
http://www.catalystathletics.com/workouts/cycle.php?cycleID=47
