CATALYST ATHLETICS TRAINING CYCLE - www.catalystathletics.comCycle: Greg Everett 2014 American Open Cycle12 weeksThis is a 12-week cycle very similar to what Greg Everett used to train for the 2014 American Open. It uses RMs and back-off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4-week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition.
--------------------------Monday December 29 2014 - Push Press +Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1) - Back Squat - 5RM; 95%x5, 90%x5 - Weighted Lunge - 3x5/leg - Back Squat Jump - 20%x5x3 (% of back squat) Week 1 of 12 Find weights by feel. Do not go to absolute max on first week as you will try to add weight each week for weeks 2 and 3. Percentages after RM are taken off of the RM for the exercise/complex. --------------------------Tuesday December 30 2014 - Snatch High-Pull + Power Snatch+ Hang Snatch (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Halting Snatch Deadlift (upper thigh) - 5RM; 95%x5, 90%x5 - SnatchLong Pull - 3x5 - SLDL - 3x5 --------------------------Wednesday December 31 2014 - Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1) - Pause Back Squat - 5RM; 95%x5, 90%x5 - Jumping Quarter Squat - 50%x5x3 (% of back squat) - Press - 5RM; 95%x5, 90%x5 --------------------------Thursday January 1 2015 - Clean High-Pull - Power Clean +Hang Clean (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5 - Clean Long Pull - 3x5 - Good Morning - 3x5 --------------------------Friday January 2 2015Rest Day --------------------------Saturday January 3 2015 - Segment Snatch (knee) +OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) - Segment Clean (knee) + Jerk Drive +Jerk - (1+3+1)RM; 95% x (1+3+1), 90% x (1+3+1) - Front Squat - 3RM; 95%x3, 90%x3 - SLDL- 3x5 --------------------------Sunday January 4 2015Rest Day --------------------------Monday January 5 2015 - Push Press +Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1) - Back Squat - 5RM; 95%x5, 90%x5 - Weighted Lunge - 3x5/leg - Back Squat Jump - 20%x5x3 (% of back squat) Week 2 of 12 Add weight and beat weights from last week.--------------------------Tuesday January 6 2015 - Snatch High-Pull + Power Snatch+ Hang Snatch (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Halting Snatch Deadlift (upper thigh) - 5RM; 95%x5, 90%x5 - SnatchLong Pull - 3x5 - SLDL - 3x5 --------------------------Wednesday January 7 2015 - Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1) - Pause Back Squat - 5RM; 95%x5, 90%x5 - Jumping Quarter Squat - 50%x5x3 (% of back squat) - Press - 5RM; 95%x5, 90%x5 --------------------------Thursday January 8 2015 - Clean High-Pull - Power Clean +Hang Clean (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5 - Clean Long Pull - 3x5 - Good Morning - 3x5 --------------------------Friday January 9 2015RestDay --------------------------Saturday January 10 2015 - Segment Snatch (knee) +OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) - Segment Clean (knee) + Jerk Drive +Jerk - (1+3+1)RM; 95% x (1+3+1), 90% x (1+3+1) - Front Squat - 3RM; 95%x3, 90%x3 - SLDL- 3x5 --------------------------Sunday January 11 2015RestDay --------------------------Monday January 12 2015 - Push Press +Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1) - Back Squat - 5RM; 95%x5, 90%x5 - Weighted Lunge - 3x5/leg - Back Squat Jump - 20%x5x3 (% of back squat) Week 3 of 12 Add weight and beat weights from last week. Next week is a recovery week so you can push the RMs to maxes this week. --------------------------Tuesday January 13 2015 - Snatch High-Pull + Power Snatch+ Hang Snatch (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Halting Snatch Deadlift (upper thigh) - 5RM; 95%x5, 90%x5 - SnatchLong Pull - 3x5 - SLDL - 3x5 --------------------------Wednesday January 14 2015 - Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1) - Pause Back Squat - 5RM; 95%x5, 90%x5 - Jumping Quarter Squat - 50%x5x3 (% of back squat) - Press - 5RM; 95%x5, 90%x5 --------------------------Thursday January 15 2015 - Clean High-Pull - Power Clean +Hang Clean (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5 - Clean Long Pull - 3x5 - Good Morning - 3x5 --------------------------Friday January 16 2015RestDay --------------------------Saturday January 17 2015 - Segment Snatch (knee) +OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) - Segment Clean (knee) + Jerk Drive +Jerk - (1+3+1)RM; 95% x (1+3+1), 90% x (1+3+1) - Front Squat - 3RM; 95%x3, 90%x3 - SLDL- 3x5 --------------------------Sunday January 18 2015RestDay --------------------------Monday January 19 2015 - Power Jerk +Jerk - 70% x (1+1) x 5 - Back Squat - 70%x3x3 - Lunge - 3x5/leg (no weight) - Back Squat Jump - 20%x3x3 Week 4 of 12 Recovery Week--------------------------Tuesday January 20 2015 - Snatch Pull +Snatch - 70% x (1+1)x 5 - Snatch Pull on Riser - 80%x3x3 - Snatch Long Pull - 3x3 --------------------------Wednesday January 21 2015 - Snatch Balance + OHS- 70% x (1+1) x 5 - PauseBack Squat - 65%x3x3 - Jumping Quarter Squat - 40%x3x3 --------------------------Thursday January 22 2015 - Clean Pull +Hang Clean (knee) - 70% x (1+1) x 5 - Clean Pull on Riser - 80%x3x3 - Clean Long Pull - 3x3 --------------------------Friday January 23 2015RestDay --------------------------Saturday January 24 2015 - Snatch+ SnatchBalance - 70% x (1+1) x 5 - Clean +Power Jerk+Jerk - 70% x (1+1+1) x 4 - Front Squat - 70%x2, 75%x2, 80%x2x2 --------------------------Sunday January 25 2015RestDay --------------------------Monday January 26 2015 - Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1) - Back Squat - 3RM; 95%x3, 90%x3 - Weighted Lunge - 3x5/leg - Back Squat Jump - 20%x3x3 (% of back squat) Week 5 of 12 Find weights by feel. Do not go to absolute max on this week as you will try to add weight each week for weeks 6 and 7. Percentages after RM are taken off of the RM for the exercise/complex.--------------------------Tuesday January 27 2015 - Snatch Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1) - Snatch Pull on Riser - 3RM; 95%x3, 90%x3 - Snatch Long Pull - 3x3 - SLDL - 3x4 --------------------------Wednesday January 28 2015 - SnatchBalance +OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) - Pause Back Squat - 3RM; 95%x3, 90%x3 - Jumping Quarter Squat - 50%x3x3 (% of Back Squat) - Press - 3RM; 95%x3, 90%x3 --------------------------Thursday January 29 2015 - Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1) - Clean Pull on Riser - 3RM; 95%x3, 90%x3 - Clean Long Pull - 3x3 - GoodMorning - 3x4 --------------------------Friday January 30 2015RestDay --------------------------Saturday January 31 2015 - Snatch+ SnatchBalance - (1+1)RM; 95% x (1+1), 90% x (1+1) - Clean + Power Jerk+Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Front Squat - 2RM; 95%x2, 90%x2 - SLDL - 3x4 --------------------------Sunday February 1 2015Rest Day --------------------------Monday February 2 2015 - Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1) - Back Squat - 3RM; 95%x3, 90%x3 - Weighted Lunge - 3x5/leg - Back Squat Jump - 20%x3x3 (% of back squat) Week 6 of 12 Find weights by feel. Beat weights from last week, don't push to absolute max. Percentages after RM are taken off of the RM for the exercise/complex.--------------------------Tuesday February 3 2015 - Snatch Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1) - Snatch Pull on Riser - 3RM; 95%x3, 90%x3 - Snatch Long Pull - 3x3 - SLDL - 3x4 --------------------------Wednesday February 4 2015 - SnatchBalance +OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) - Pause Back Squat - 3RM; 95%x3, 90%x3 - Jumping Quarter Squat - 50%x3x3 (% of Back Squat) - Press - 3RM; 95%x3, 90%x3 --------------------------Thursday February 5 2015 - Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1) - Clean Pull on Riser - 3RM; 95%x3, 90%x3 - Clean Long Pull - 3x3 - GoodMorning - 3x4 --------------------------Friday February 6 2015RestDay --------------------------Saturday February 7 2015 - Snatch+ SnatchBalance - (1+1)RM; 95% x (1+1), 90% x (1+1) - Clean + Power Jerk+Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Front Squat - 2RM; 95%x2, 90%x2 - SLDL - 3x4 --------------------------Sunday February 8 2015RestDay --------------------------Monday February 9 2015 - Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1) - Back Squat - 3RM; 95%x3, 90%x3 - Weighted Lunge - 3x5/leg - Back Squat Jump - 20%x3x3 (% of back squat) Week 7 of 12 Add weight and beat weights from last week. Next week is a recovery week so you can push the RMs to maxes this week. Percentages after RM are taken off of the RM for the exercise/complex.--------------------------Tuesday February 10 2015 - Snatch Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1) - Snatch Pull on Riser - 3RM; 95%x3, 90%x3 - Snatch Long Pull - 3x3 - SLDL - 3x4 --------------------------Wednesday February 11 2015 - SnatchBalance +OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) - Pause Back Squat - 3RM; 95%x3, 90%x3 - Jumping Quarter Squat - 50%x3x3 (% of Back Squat) - Press - 3RM; 95%x3, 90%x3 --------------------------Thursday February 12 2015 - Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1) - Clean Pull on Riser - 3RM; 95%x3, 90%x3 - Clean Long Pull - 3x3 - GoodMorning - 3x4 --------------------------Friday February 13 2015Rest Day --------------------------Saturday February 14 2015 - Snatch+ SnatchBalance - (1+1)RM; 95% x (1+1), 90% x (1+1) - Clean + Power Jerk+Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) - Front Squat - 2RM; 95%x2, 90%x2 - SLDL - 3x4 --------------------------Sunday February 15 2015RestDay --------------------------Monday February 16 2015 - Snatch - 70%x1, 75%x1, 80%x1x3 - Clean & Jerk - 70%x1, 75%x1, 80%x1x3 - FrontSquat - 70%x2, 75%x2, 80%x2x3 - Snatch Pull - 100%x2x3 Week 8 of 12 Recovery Week--------------------------Tuesday February 17 2015 - DipSnatch - 70%x1x5 - Power Clean + Power Jerk - 70% x (1+1) x 5 - Clean Pull - 100%x2x3 --------------------------Wednesday February 18 2015Rest Day or Technique Work --------------------------Thursday February 19 2015 - Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3 - Clean &Jerk - 70%x1, 75%x1, 80%x1, 85%x1x3 - Back Squat - 70%x1, 80%x1, 85%x1, 70%x3x2 - SnatchPull - 100%x2x3 --------------------------Friday February 20 2015RestDay --------------------------Saturday February 21 2015 - Snatch - 70%x2, 75%x2, 80%x2x2 - Clean &Jerk - 70%x2, 75%x2, 80%x2x2 - Front Squat - (75%x2, 80%x1, 85%x1) x 2 - Clean Pull - 100%x2x3 --------------------------Sunday February 22 2015Rest Day --------------------------Monday February 23 2015 - Snatch - HS; 90%x1, 95%x1, 90%x1 - Clean & Jerk - HS; 90%x1, 95%x1, 90%x1 - FrontSquat - 70%x2, 80%x2, 85%x2, 90%x1x3 - Snatch Pull - 115%x2x4 Week 9 of 12--------------------------Tuesday February 24 2015 - Dip Snatch - HS; 90%x1, 95%x1, 90%x1 - Power Clean +PowerJerk - (1+1)RM; 90% x (1+1), 95% x (1+1), 90% x (1+1) - Clean Pull - 105%x2, 110%x2x2, 105%x2 --------------------------Wednesday February 25 2015 - Snatch Long Pull + TallSnatch - 5 x (3+3) - Tall Jerk (from shoulders) - 5x3 - Clean LongPull +TallClean - 5 x (3+3) --------------------------Thursday February 26 2015 - Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 - Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 - Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x3x2 - SnatchPull - 110%x2, 115%x2x2, 110%x2 --------------------------Friday February 27 2015Rest Day --------------------------Saturday February 28 2015 - Snatch - 80%x2, 85%x2, 90%x2x2, 90%x2 - Clean &Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1) x 2, 90% x (2+1) - Front Squat - 70%x2, 80%x2, 85%x2, 90%x1, 95%x1, 85%x2, 90%x1, 95%x1 - Clean Pull - 100%x2, 105%x2, 110%x2x3 Take bold numbers up if you feel good.--------------------------Sunday March 1 2015Rest Day --------------------------Monday March 2 2015 - Snatch - HS; 90%x1, 95%x1, 90%x1 - Clean & Jerk - HS; 90%x1, 95%x1, 90%x1 - FrontSquat - HS; 90%x1, 95%x1, 90%x1 - Snatch Pull - 120%x2x4 Week 10 of 12--------------------------Tuesday March 3 2015 - Dip Snatch - HS; 90%x1, 95%x1, 90%x1 - Power Clean +PowerJerk - (1+1)RM; 90% x (1+1), 95% x (1+1), 90% x (1+1) - Clean Pull - 110%x2x4 --------------------------Wednesday March 4 2015 - Snatch Long Pull + TallSnatch - 5 x (3+3) - Tall Jerk (from shoulders) - 5x3 - Clean LongPull +TallClean - 5 x (3+3) --------------------------Thursday March 5 2015 - Snatch - HS - Clean & Jerk - HS - Back Squat - HS; 90%x1, 95%x1 - Clean Pull - 110%x2x4 --------------------------Friday March 6 2015Rest Day --------------------------Saturday March 7 2015 - Snatch - 80%x2, 85%x2, 90%x2, 93%x2 - Clean &Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1), 93% x (2+1) - Front Squat - 70%x2, 80%x2, 85%x2, 90%x2, 90%x2 - Snatch Pull - 110%x2, 115%x2, 120%x2x2 Take bold numbers up if you feel good.--------------------------Sunday March 8 2015Rest Day --------------------------Monday March 9 2015 - Snatch - HS; 90%x1x2 - Clean & Jerk - HS; 90%x1x2 - FrontSquat - HS; 90%x1x2 - Clean Pull - 105%x2x3 Week 11 of 12--------------------------Tuesday March 10 2015 - Dip Snatch - HS; 90%x1x2 - Power Clean +PowerJerk - (1+1)RM; 90% x (1+1) x 2 - Snatch Pull - 100%x2x3 --------------------------Wednesday March 11 2015 - Snatch Long Pull + TallSnatch - 5 x (3+3) - Tall Jerk (from shoulders) - 5x3 - Clean LongPull +TallClean - 5 x (3+3) --------------------------Thursday March 12 2015 - Snatch - HS; 90%x1 - Clean & Jerk - HS; 90%x1 - Back Squat - HS; 90%x2 - Clean Pull - 100%x2x3 --------------------------Friday March 13 2015RestDay --------------------------Saturday March 14 2015 - Snatch - 80%x2, 85%x2, 90%x2, 95%x2 - Clean &Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1), 95% x (2+1) - Front Squat - 70%x2, 80%x2, 85%x2, 90%x2, 92%x2 - Snatch Pull - 110%x2, 115%x2, 120%x2x2 --------------------------Sunday March 15 2015Rest Day --------------------------Monday March 16 2015 - Snatch - 80%x1, 85%x1, 90%x1x3 - Clean & Jerk - 80%x1, 85%x1, 90%x1 - Back Squat - 75%x3, 80%x2, 85%x1x2 - Clean Pull - 90%x2, 95%x2, 100%x2 Week 12 of 12--------------------------Tuesday March 17 2015 - Dip Snatch - 70%x1x5 - Power Clean +PowerJerk - 70% x (1+1) x 5