12 week minute cycle.xlsx

7/24/2019 12 Week Minute Cycle.xlsx

1/24

1 RM

B. Squat 365 Snatch 200 Power Snatch 180

F. Squat 315 C&J 245 Power Clean 235

! Squat 225 Clean 260 Power Jer" 225

Mu#cle Snatch 135 Jer" 255 Pu#h Pre## 225

$%erc#e 'e(ht Re)*Set

'ee" 0 1 2 3

Snatch +M 140 1%5 Jer" +M 1,- 1%5 Clean +M 182

Snatch Pull 160 3%3 Pu#h Pre## 146 4%3 Clean Pull 208

140 Bac" Squat Ju)# B/R 3%3 182

21- 3%3 Pau#e Bac" Squat 183

'ee" 1 1 2 3

Snatch +M 140 1%5 Jer" +M 1,- 1%5 Clean +M 182

150 1%5 1-1 1%5 1-5

160 1%5 204 1%5 208

Snatch Pull 1,0 3%3 Pu#h Pre## 158 5%5 Clean Pull 221

160 Bac" Squat Ju)# -1 3%3 208

256 5%3 Pau#e Bac" Squat 21-

!altn( Sn "nee Fn#h Floatn( Sn

211

%3

!altn( Cl "nee Fn#h

Floatn( Cl

Bac" Squat 5#ecown on r#t

3 Set#710 Bac" $%ten#on

10 Reer#e Crunche#


311%3

!altn( Cl "nee Fn#h

Floatn( Cl



2/24

'ee" 2 1 2 3

Snatch +M 146 1%5 Jer" +M 186 1%5 Clean +M 1-0

156 1%5 1-- 1%5 203

166 1%5 212 1%5 216

Snatch 2MM 1%5 Jer" 2MM 1%5

Snatch Pull 1,0 3 Pu#h Pre## 158 5%2 Clean Pull 221

180 3%2 16- 5%3 234

160 311 Bac" Squat Ju)# -1 3%3 208

1,0 221

256 5 Pau#e Bac" Squat 23,

2,4 5%2

'ee" 3 1 2 3

Snatch +M 150 1%5 Jer" +M 1-1 1%5 Clean +M 1-5

160 1%5 204 1%5 208

1,0 1%5 21, 1%5 221


Snatch Pull 180 3%3 Pu#h Pre## 16- 5 Clean Pull 234

169 5%4

1,0 Bac" Squat Ju)# -1 3%3 221


10 Reer#e Crunche#10 9lute Br(e#


!altn( Cl "nee Fn#h

Floatn( Cl

311 %2



10 !R10 Cla Shell# *#e


311%3

!altn( Cl "nee Fn#h

Floatn( Cl


3/24

2,4 5%2 Pau#e Bac" Squat 248

274 5

'ee" 4 1 2 3

Snatch +M 150 1%5 Jer" +M 1-1 1%5 Clean +M 1-5

Snatch Pull 1,0 3%3 Pu#h Pre## 158 3%3 Clean Pull 221

Bac" Squat 2,4 3%3 Pau#e Bac" Squat 23,

'ee" 5 1 2 3

Snatch +M 156 1%5 Jer" +M 1-- 1%5 Clean +M 203

166 1%5 212 1%5 216

1,6 1%5 224 1%5 22-






10 Reer#e Crunche#10 Cla Shell# *#e


4/24

Snatch Pull 180 3 Pu#h Pre## 180 3%5 Clean Pull 234

1-0 3%2 24,

1,0 311 Bac" Squat Ju)# -1 3%3 221

180 234

2-2 3%3 Pau#e Bac" Squat 256

'ee" 6 1 2 3

Snatch +M 160 1%5 Jer" +M 204 1%5 Clean +M 208

1,0 1%5 21, 1%5 221

180 1%5 230 1%5 234


Snatch Pull 1-0 3%3 Pu#h Pre## 180 3%2 Clean Pull 24,

18, 3%3

180 Bac" Squat Ju)# -1 3%3 234

Bac" Squat 2-2 3 Pau#e Bac" Squat 256

310 3%2

'ee" , 1 2 3

Snatch +M 164 1%5 Jer" +M 21, 1%5 Clean +M 213

!altn( Sn

"nee Fn#h Floatn( Sn

!altn( Cl

"nee Fn#h Floatn( Cl

311%2





211%3

!altn( Cl "nee Fn#h

Floatn( Cl




5/24

1,4 1%5 222 1%5 226

184 1%5 235 1%5 23-


Snatch Pull 1-0 3 Pu#h Pre## 18, 3%5 Clean Pull 24,

200 3%2 260

180 211 Bac" Squat Ju)# -1 3%3 234

1-0 24,

Bac" Squat 310 3%3 Pau#e Bac" Squat 256

2,4

'ee" 8 1 2 3

Snatch 150 1%2 Jer" 1-1 1%2 Clean 1-5

160 1%3 204 1%3 208

Snatch Pull 1,0 3 Pu#h Pre## 158 3 Clean Pull 221

180 3%2 16- 3%2 221

Bac" Squat 2,4 3 Pau#e Bac" Squat 23,

2-2 3%2 23,


!altn( Cl "nee Fn#h

Floatn( Cl

211%2






6/24

'ee" - 1 2 3

Snatch 1 135 1%10 Clean & Jer"

Snatch +M 2%3 1,6 1%10 Clean & Jer" +M

Clean & Jer" 1 Snatch

Clean & Jer" +M 21 % 3 Snatch +M

Bac" Squat 1 Pau#e Bac" Squat

3%3

'ee" 10 1 2 3






2%3

Power Snatch+M

,5: o!S

Power Clean Power Jer" +M

,5: o!S

,5: o!S

,5: o!S

,5: o!S

,5: o!S


10 St ;)#10 Br o(# *#e

Power Snatch+M

80: o!S


80: o!S

80: o!S

80: o!S

80: o!S

80: o!S



7/24

'ee" 11 1 2 3






2%3

'ee" 12 1 2 3

Snatch 140 150 Power Snatch 126 1%5 Snatch 140

1>1>1>1%3 160 1,0 165 1%5 1>1>1%3 160

Clean & Jer" 1,2 184 Clean & Jer" 1,2

1>1>1>1 1-6 208 1>1>1 1-6

Bac" Squat 256 2,4 Bac" Squat 256

2>2>2>2 2-2 310 2>2>1>1 2-2

10 St ;)#10


8/24


10 St ;)#10 9lute Br(e#


9/24

Catal?#t /thletc# 13='ee" n +he Mnute C?cle

Power Clean an Jer" @ Power Clean an Power Jer" $nter a? 1 l t# at Aotto o #heet to co)are )ro

Power Clean Jer" @ Power Clean an S)lt Jer"

4 5 6 , otaton $%)lan

1%5 Power Clean 153 2%5

Re#t

Snatch 140 1

Re#t

Squat 10

3%3 Power Jer" 146 2%5 150 1 4>4>4>3r3# 20

S 3%5 160 1%3

2%3 Clean & Jer" 1,2 1

184 1

1-6 1%3 Snatch 10

Front Squat 236 2%3 30

45

4 5 6 ,


Re#t

Snatch 140 150

Re#t

1%5 Power Jer" 158 3%5 1>1>1>1>1 160 160

1%5 S 3%5 160

3%3 Clean & Jer" 1,2 184

1>1>1>1>1 1-6 196

3%3 196

a loan( )re#cr)ton # aA#ent or a )artcular e%erc#e> the athlete #houl choo#e the loan( to a))ro%ate the heae#tthe )re#crAe #et# an re)# unle## #oe other qualt? # )re#crAe.

211

%3 et to r(ht> row# then+h# e%a)le woul A10> then 4 re)# o 15> 4

an 3 #et# o 3 re)#

3 Set#710 9lute Br(e#

15 St ;)# 1> 1> 1> 1>1> 1r3#

1 re) o 10> 20 an 30.#n(le# or 35> 45

311%3
http://var/www/apps/conversion/tmp/scratch_5/Catalyst%20Athletics%2013-Week%20On%20The%20Minute%20Cyclehttp://var/www/apps/conversion/tmp/scratch_5/Catalyst%20Athletics%2013-Week%20On%20The%20Minute%20Cycle


10/24

Front Squat 236 3%3

9oo Mornn( 3%5

4 5 6 ,


Re#t

Snatch 140 150

Re#t

1%5 1,6 3%3 1>1>1>1>1>1 160 1,0

1%5 Power Jer" 158 3%2 170 170

1%6 16- 3%3 Clean & Jer" 1,2 184

3 S 3%5 1>1>1>1>1>1 1-6 208

3%2 208 208

311 Front Squat 236 3

252 3%2

3%3 9oo Mornn( 3%5

4 5 6 ,

1%5 Power Clean 1,6 3

Re#t

Snatch 140 150

Re#t

1%5 176 3%4 1>1>1>1>1>1 160 1,0

1%5 Power Jer" 16- 3 180 180

1%5 169 3%4 Clean & Jer" 1,2 184

3%3 S 3%5 1>1>1>1>1>1 1-6 208

221 221

Front Squat 252 3%3

3 Set#710 Bac" $%ten#on#

15 St ;)#10 Br o(# *#e

311%2


15 St ;)#10 9lute Br(e#

311%3


11/24

3%3 9oo Mornn( 3%5

4 5 6 ,

1%5 Power Clean 1,6 1%5

Re#t

Snatch 140 150

Re#t

3%3 Power Jer" 16- 1%5 1>1>1>1>1>1 160 160

2%3 160 160

Clean & Jer" 1,2 184

1>1>1>1>1>1 1-6 1-6

1-6 1-6

Front Squat 236 2

252 2%2

4 5 6 ,

1%5 Power Clean 188 2%5 Snatch 140 150

1%5 1>1>1>1>1>1 160

1%5 Power Jer" 180 2%5

1%5 Clean & Jer" 1,2 184


15 St ;)#10 Br o(# *#e


10 St ;)#10 9lute Br(e#


12/24

3 S 3%5

Re#t

1>1>1>1>1>1 1-6

Re#t

3%2

311 Front Squat 268 2%3

2%3 9oo Mornn( 3%5

4 5 6 ,


Re#t

Snatch 140 150

Re#t

1%5 200 2%3 1>1>1>1>1>1 160

1%5 Power Jer" 180 2%2

1%5 1-1 2%3 Clean & Jer" 1,2 184

3%3 S 3%5 1>1>1>1>1>1 1-6

Front Squat 268 2%2

284 2

2%3 9oo Mornn( 3%5

4 5 6 ,

1%5 Power Clean 200 2%5 Snatch 140 150

311%2


15 St ;)#10 Br o(# *#e

211%3


15 St ;)#10 Br o(# *#e


13/24

1%5

Re#t

1>1>1>1 160

Re#t

1%5 Power Jer" 1-1 2%5

1%5 Clean & Jer" 1,2 184

3 S 3%5 1>1>1>1 1-6

3%2

211 Front Squat 268 2

284 2%2

2 9oo Mornn( 3%5

2%2

4 5 6 ,

1%2 Power Clean 1,6 1%2

Re#t

Snatch 140 150

Re#t

1%3 188 1%3 1>1>1>1>1 160 1,0

3 Power Jer" 16- 1%2 1,0

3%2 180 1%3 Clean & Jer" 1,2 184

2 1>1>1>1>1 1-6 208

2%2 208

Front Squat 252 2%3

211%2


15 St ;)#10 9lute Br(e#


10 St ;)#10 9lute Br(e#


14/24

4 5 6 ,

1 1,6 1%10

Re#t

Snatch 1

Re#t

21 % 3 135 1%10 Snatch +M 1%3

1 Clean & Jer" 1

2%3 Clean & Jer" +M 1%3

1 Front Squat 1

3%3 2%2

4 5 6 ,

1 1,6 1%10

Re#t

Snatch 1

Re#t

21 % 3 135 1%10 Snatch +M 1%3

1 Clean & Jer" 1

2%3 Clean & Jer" +M 1%3

1 Front Squat 1

2%3 2%3


Power Snatch+M

80: o!S

80: o!S

80: o!S


15 D=;)#10 9lute Br(e#


Power Snatch+M

85: o!S

85: o!S

85: o!S



15/24

4 5 6 ,

1 1,6 1%10

Re#t

Snatch 1

Re#t

21 % 3 135 1%10 Snatch +M 2%3

1 Clean & Jer" 1

1%3 Clean & Jer" +M 21 %3

1 Front Squat 1

3%3 2%3

4 5 6 ,

150 Power Snatch 108 1%5

Re#t

Snatch 140 150

Re#t

141 1%5 1>1>1>1 160

184

Clean & Jer" 1,2 184

2,4 1>1>1>1 1-6

310

Front Squat 221 236



Power Snatch+M

85: o!S

85: o!S

-0: o!S



Power Clean Power Jer"


16/24

1>1>1>1 252




17/24

(re##

ton

15

15

20

35

50

)o##Ale or

colun#.4 re)# ore)# o 20>or 15.

. 3 #et# on 50


18/24


19/24


20/24


21/24


22/24


23/24


24/24

12 week minute cycle.xlsx

Documents