A. Block Snatch (Knee) – 70% 4x2
B. Snatch Pull – 85% 3x3
C. Overhead Squat – 70% 4x2
D. Snatch Push Press – 70% 3x5
Week 4 of 8
2017 06 11
Amateur
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Back Squat 1x4 70%, 1x4 80% 3x4 85%
Power Snatch 1x4 75%, 1x4 80%, 2x4 85%
Conditioning
5 Rounds Med-Ball to Toes - 16 reps Goblet Squat Static Hold - 45 seconds Russian Twist - 16 reps
2017 06 11
Amateur
Clean Warm Up x2
Power Clean 5×3 (add 2.5 lb to last workout)
Chin Up 3x Max Reps
Collegiate
Back Squat 1x4 70%, 4x4 80%
Power Clean 1x4 70%, 1x4 80%, 2x4 85%
Conditioning
5 Rounds Reverse Hypers - 30 seconds MAX Sled Drag - 50yds
2017 06 08
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Collegiate
Snatch Pull 1x2 96%, 1x2 100% 2x2 105%, 1x2 107.5%
Slight Decline Dumbbell Bench 10. 10. 10. 10. 10
Conditioning
5 Rounds C2 Rower - 30 Max Meters Rest 2 minutes rest between sets
2017 06 07
A. Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 2, 75% x 1+1+1 x 2, 80% x 1+1+1, 80% x 1+1+1
B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 1, 75% x 1+2+1 x 2, 80% x 1+2+1, 80% x 1+2+1
C. Push Press (weight by feel - try to beat last week's weights) –4x5
2017 06 05
Amateur
Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Collegiate
We are finishing week 3 in and missed reps will start to add up and start negating our ability. But if you do miss a rep, make sure you count it.
Front Squat 1x4 70%, 4x4 80%
Power Snatch 1x4 70%, 1x4 75%, 2x4 80%
Conditioning
12 Minute AMRAP Sandbag Shuttle (5yd • 10yd • 15yd • 20yd) Rotational Small - 10
2017 06 05
A. Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 78% x 1+1, 83% x 1+1, 88% x 1+1, RM
B. Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, 75%, 80%, 85%, 78%, 83%, 88%, RM
C. Back Squat (max rep set not to failure) – 75%x6, 80%x4, 85%x3, 70%xMax Reps
D. Box Jump – 3x5
2017 06 05
A. Clean – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
B. Clean Deadlift on Riser – 90%x5, 95%x5, 100%x5
C. Parallel Front Squat + Front Squat – 65% x 3+2, 69% x 3+2, 72% x 3+2, 75% x 3+2
D. 2-Leg Bound – 3x6
2017 06 05
A. Jerk – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
B. Drop to Split (weight by feel - try to beat last week's weights) – 4x3
C. Back Squat – 65%x10, 70%x8, 75%x6
D. Back Squat Jump (% of BS) – 20%x3x3
2017 06 05
A. Block Snatch (Knee) – 75%x3, 78%x2, 81%x2, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
B. Snatch Deadlift on Riser – 90%x5, 95%x5, 100%x5
C. Overhead Squat (weight by feel - try to beat last week's weights) 5x3
D. Snatch Push Press (weight by feel - try to beat last week's weights) – 4x5
**Notation-- Looking up the catalyst program when a WEIGHT IS NOT ASSIGNED, it will indicate sets x reps!
2017 06 05