1 RM

B. Squat 100 Snatch 100 Power Snatch 100

F. Squat 100 C&J 100 Power Clean 100
OH Squat 100 Clean 100 Power Jerk 100
Muscle Snatch 100 Jerk 100 Push Press 100

Exercise Weight Rep/Set

Week 1 1 2 3

Power Snatch + Power Clean +

60 (1+2)r4s 60 (1+2)r2s 3-Position Clean 60 1r2s
Snatch Clean

Jerk 60 3r2s 65 (1+2)r2s 65 1r2s

65 3r2s Snatch Balance 60 3r4s Power Jerk + Jerk 60 (2+1)r2s

Clean Pull 85 5r4s Push Press 70 5r4s 65 (2+1)r2s

Squat 60 8r Muscle Snatch 50 4r Clean Deadlift 90 5r4s

65 6r 55 4r Front Squat 60 6r2s

70 6r2s 60 3r2s 65 5r

70 3r

Week 2 1 2 3

Power Snatch + Power Clean +

65 (1+2)r2s 65 (1+2)r2s 3-Position Clean 65 1r2s
Snatch Clean

70 (1+2)r3s 70 (1+2)r3s 70 1r3s

Jerk 70 3r2s Snatch Balance 60 3r2s Power Jerk + Jerk 65 (2+1)r2s

75 3r3s 65 3r 70 (2+1)r3s

Clean Pull 90 7r2s 70 3r2s Clean Deadlift 100 7r2s

 90 5r3s Push Press 75 5r5s 100 5r3s

Squat 60 8r Muscle Snatch 60 5r Front Squat 60 6r

65 8r 65 4r 65 6r

70 6r 70 3r2s 70 5r

75 6r2s 75 3r

70 5r

Week 3 1 2 3

Power Snatch + Power Clean +

70 (1+2)r2s 70 (1+2)r2s 3-Position Clean 70 1r2s
Snatch Clean

75 (1+2)r3s 75 (1+2)r3s 75 1r3s

Jerk 75 3r5s Snatch Balance 65 3r2s Power Jerk + Jerk 70 (2+1)r2s

Clean Pull 90 5r5s 70 3r 75 (2+1)r3s

Squat 65 6r 75 3r2s Snatch Deadlift 100 7r2s

70 6r Push Press 78 5r5s 100 5r3s

75 6r Muscle Snatch 65 5r Front Squat 65 6r

80 5r2s 70 4r 70 6r

75 3r2s 75 5r

80 3r2s

Week 4 1 2 3

Power Snatch + Power Clean +

75 (1+1)r4s 75 (1+1)r4s 3-Position Clean 70 1r
Snatch Clean
 Jerk 78 3r5s Snatch Balance 70 3r2s 75 1r2s

Clean Pull 96 5r5s 75 3r2s 78 1r2s

Squat 75 5r 80 3r Power Jerk + Jerk 70 (2+1)r2s

80 5r3s Push Press 80 5r5s 75 (2+1)r2s

83 3r Muscle Snatch 65 5r 78 (2+1)r2s

80 5r 70 4r Clean Deadlift 105 5r5s

75 3r2s Front Squat 75 5r

80 4r2s

85 3r2s

Week 5 1 2 3

Power Snatch + Power Clean +

78 (1+1)r4s 78 (1+1)r4s 2-Position Clean 78 1r5s
Snatch Clean

Jerk 80 3r3s Snatch Balance 70 3r Power Jerk + Jerk 78 (1+1)r5s

82 2r2s 75 3r2s Snatch Deadlift 105 5r5s

Clean Pull 98 4r5s 80 3r2s Front Squat 80 4r3s

Squat 80 5r2s Push Press 83 4r5s 85 4r2s

85 4r3s Muscle Snatch 65 5r

70 4r

75 3r2s

Week 6 1 2 3
 Block Snatch (mid- Block Clean (mid-
70 3r4s 75 2r4s 2-Position Clean 78 1r3s
thigh) thigh)

Jerk 82 3r2s Snatch Balance 75 3r2s 80 1r2s

85 2r3s 80 3r3s Power Jerk + Jerk 78 (1+1)r3s

Clean Pull 100 3r5s Push Press 85 4r5s 80 (1+1)r2s

Squat 86 4r5s Muscle Snatch 70 5r Clean Deadlift 108 4r5s

75 4r2s Front Squat 85 4r5s

75 3r

Week 7 1 2 3

Power Snatch 70 3r5s Power Clean 70 3r5s Snatch 70 2r

Jerk 75 3r2s Snatch Balance 65 3r3s 75 2r

75 2r2s 70 3r2s 80 1r3s

Clean Pull 90 3r4s Push Press 75 4r4s Snatch Pull 90 3r4s

Snatch Push
Squat 75 3r2s Muscle Snatch 70 5r 75 4r4s
Press

80 3r3s 75 3r2s Good Morning 28 5r3s

78 3r
Week 8 1 2 3

Block Snatch (mid- Block Clean (mid-

73 3r2s 73 3r2s Clean and Jerk 75 2r2s
thigh) thigh)

73 2r3s 73 2r3s 80 2r3s

Jerk 82 2r5s Snatch Balance 78 3r3s Snatch Deadlift 110 4r5s

Clean Pull On
80 5r5s 82 2r2s Front Squat 87 4r3s
Riser

Squat 88 3r5s Push Press 85 4r2s 87 3r2s

Mid-Hang Snatch
87 3r3s 65 5r3s
High-Pull

Muscle Snatch 70 5r

75 3r2s

78 3r

Week 9 1 2 3

Block Snatch (mid- Block Clean (mid-

75 2r5s 75 2r5s Clean and Jerk 80 2r2s
thigh) thigh)

Jerk 84 2r5s Snatch Balance 80 3r2s 85 1r3s

Clean Pull On
85 4r5s 84 3r Clean Deadlift 113 4r5s
Riser

Squat 87 4r 84 2r Front Squat 89 4r5s

Mid-Hang Snatch
87 3r2s Push Press 87 3r3s 70 4r3s
High-Pull
 90 2r2s 90 3r2s

Muscle Snatch 76 3r2s

79 2r2s

Week 10 1 2 3

Block Snatch (mid- Block Clean (mid-

65 2r4s 65 2r4s Clean and Jerk 70 2r2s
thigh) thigh)

Jerk 75 2r4s Snatch Balance 70 3r4s 75 1r3s

Clean Pull On
80 3r3s Push Press 80 3r4s Clean Deadlift 103 3r4s
Riser

Squat 80 3r3s Muscle Snatch 65 3r4s Front Squat 80 2r5s

Mid-Hang Snatch
80 2r2s 60 4r3s
High-Pull

Week 11 1 2 3

Snatch 75 2r5s Clean 75 2r5s Clean and Jerk 80 1r

Jerk 84 3r2s Snatch Balance 83 3r4s 85 1r3s

84 2r3s Push Press 90 3r3s 80 1r

Block Clean Pull

100 3r4s Muscle Snatch 80 2r4s Clean Pull 90 3r3s
(mid-thigh)

Squat 90 2r4s Front Squat 90 2r4s

 Mid-Hang Snatch
70 3r3s
High-Pull

Week 12 1 2 3

Snatch 80 1r Power Snatch 60 Snatch 70 1r

85 1r 70 60 1r3s

80 1r 75 Clean and Jerk 70 1r

Clean and Jerk 80 1r 80 60 1r2s

85 1r 60 Front Squat 80 1r

Power Clean and

Squat 85 2r 60
Jerk

70

75

80

60
 Catalyst Athletics 12-Week Basic Cycle

Power Clean and Jerk = Power Clean and Power Jerk Enter day 1 lifts at bottom of sheet to compare progress
Power Clean + Jerk = Power Clean and Split Jerk

If a loading prescription is absent for a particular exercise, the athlete should choose the loading to approximate the heaviest possible
for the prescribed sets and reps unless some other quality is prescribed.

4 5 6 7 Notation Explanation

3-Position Snatch 60 1r2s Snatch 55 60 Squat 10 15

65 1r2s 3, 3, 3, 2, 1 65 70 4,4,4,3r3s 20 15

Snatch Pull 85 5r4s 75 Left to right, rows then columns.

This example would be 4 reps of
10, then 4 reps of 15, 4 reps of 20,
Snatch Push and 3 sets of 3 reps for 15.
65 5r2s Clean and Jerk 55 60
Press

70 5r2s 3, 3, 3, 2, 1 65 70

Good Morning 25 6r3s Rest 75 Rest Snatch 10 20

1, 1, 1, (1,
Squat 60 6r2s 30 35
1, 1)r3s

65 6r 45 50

70 4r2s
1 rep of 10, 20 and 30. 3 sets of
singles for 35, 45 and 50
Block Snatch Pull
90 5r3s
(mid-thigh)

4 5 6 7

3-Position Snatch 65 1r2s Snatch 60 65

70 1r3s 3, 3, 3, 2, 1 70 75

Snatch Pull 90 7r2s 80

90 5r3s Clean and Jerk 60 65

Snatch Push
70 5r3s Rest 3, 3, 3, 2, 1 70 75 Rest
Press
 Rest Rest

75 5r2s 80

Good Morning 25 8r3s Squat 60 6r

65 6r

70 6r

75 4r2s

Block Snatch Pull

90 5r3s
(mid-thigh)

4 5 6 7

3-Position Snatch 70 1r2s Snatch 70 75

75 1r3s 2, 2, 1, 1, 1 80 85

Snatch Pull 93 5r5s 80

Snatch Push
75 5r5s Rest Clean and Jerk 70 75 Rest
Press

Good Morning 27 8r3s 2, 2, 1, 1, 1 80 85

80

Squat 65 5r

70 5r

75 4r

80 3r2s

4 5 6 7

3-Position Snatch 70 1r Snatch 70 75

 75 1r 2, 1, 1, 1, 1 80 85

78 1r3s 90

Snatch Pull 96 5r5s Clean and Jerk 70 75

Snatch Push
78 5r5s 2, 1, 1, 1, 1 80 85
Press

Good Morning 29 8r3s Rest 90 Rest

Squat 75 5r2s

80 5r3s

4 5 6 7

3-Position Snatch 78 1r5s Snatch 70 75

Snatch Pull 98 4r5s 3, 2, 1, 1, 1, 1 80 70

Snatch Push
81 5r5s 75 80
Press

Good Morning 30 6r3s Clean and Jerk 70 75

Rest 3, 2, 1, 1, 1, 1 80 70 Rest

75 80

Squat 80 4r2s

85 3r3s

4 5 6 7
2-Position Snatch 78 1r3s Snatch 75 1r2s

80 1r2s 80 1r

Snatch Pull 100 3r5s 85 1r2s

Rest Rest
Snatch Push
83 4r5s 80 1r
Press

Good Morning 32 6r3s Clean and Jerk 75 1r2s

80 1r

85 1r2s

80 1r

Squat 85 4r2s

85 3r3s

4 5 6 7

Clean and Jerk 70 2r Snatch 65 1r

75 2r 70 1r

80 1r3s 75 1r

Snatch Deadlift 95 3r4s 80 1r

Front Squat 70 3r2s 75 1r2s

75 3r3s Clean and Jerk 65 1r

Rest 70 1r Rest

75 1r

80 1r
 75 1r

70 1r

Squat 75 3r5s

4 5 6 7

Snatch 75 2r2s Snatch 80 83

80 2r3s 1r (all) 85 87

Snatch Pull on
80 5r5s 85 82
Riser

Snatch Push
85 4r3s Clean and Jerk 80 83
Press

85 3r2s 1r (all) 85 87
Rest Rest
Good Morning 30 6r3s 85 82

Squat 85 3r5s

4 5 6 7

Snatch 80 2r2s Snatch 80 83

85 1r3s 1, 1, 1, 1r2s, 1 86 88

Snatch Pull On
85 4r5s 90
Riser

Snatch Push
87 4r2s Clean and Jerk 80 83
Press

87 3r3s Rest 1, 1, 1, 1r2s, 1 86 88 Rest

 Rest Rest

Good Morning 32 6r3s 90

Squat 85 3r3s

87 2r2s

4 5 6 7

Snatch 70 2r2s Snatch 70 73

75 1r3s 1r (all) 75 78

Snatch Pull On
80 3r3s 80 83
Riser

Snatch Push
80 3r3s 85
Press

Good Morning 30 3r3s Clean and Jerk 70 73

Rest Rest
1r (all) 75 78

80 83

85

Squat 77 2r4s

4 5 6 7

Snatch 80 1r Snatch 80 83

85 1r3s 1r (all) 85 88

80 1r 90 93

Snatch Pull 90 3r3s 95

Snatch Push
90 3r3s Clean and Jerk 80 83
Press
Rest Rest
 Rest Rest
Good Morning 34 5r3s 1r (all) 85 88

90 93

95

Squat 87 2r4s

Starting lifts from week

4 5 6 7
1

Snatch 60 1r2s Snatch Max Snatch 91

50 1r3s Clean and Jerk Max C&J 120

Front or Back
Clean and Jerk 60 1r2s Max Clean 120
Squat

50 1r3s Jerk 120

Power
80
Snatch

Power
Rest Rest 96
Clean

Power Jerk 106

Push
105
Press

B. Squat 175

F. Squat 136

OH Squat 90