1 RM

Catalyst Athletics 12-Week Basic

B. Squat 160 Snatch 80 Power Snatch 80
Cycle
F. Squat 120 C&J 110 Power Clean 110
Power Clean and Jerk = Power Clean and Enter day 1 lifts at bottom of sheet to compare
OH Squat 90 Clean 110 Power Jerk 90
Power Jerk progress
Muscle Power Clean + Jerk = Power Clean and Split
60 Jerk 110 Push Press 100
Snatch 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
Weig Rep/Se is prescribed.
Exercise
ht t

1 2 3 4 6 Notation Explanation
Power Power
(1+2) (1+2) 3-Position 3-Position
Snatch + 48 Clean + 66 66 1r2s 48 1r2s Snatch 44 48 Squat 10 15
r4s r2s Clean Snatch
Snatch Clean

(1+2) 4,4,4,3
Jerk 66 3r2s 72 72 1r2s 52 1r2s 3, 3, 3, 2, 1 52 56 20 15
r2s r3s

Snatch Power Jerk + (2+1)

72 3r2s 48 3r4s 66 Snatch Pull 68 5r4s 60 Left to right, rows then columns.
Balance Jerk r2s
This example would be 4 reps of
10, then 4 reps of 15, 4 reps of
(2+1) Snatch Push Clean and 20, and 3 sets of 3 reps for 15.
Clean Pull 94 5r4s Push Press 70 5r4s 72 52 5r2s 61 66
r2s Press Jerk

Muscle
Squat 96 8r 30 4r Clean Deadlift 99 5r4s 56 5r2s 3, 3, 3, 2, 1 72 77
Snatch

Good
104 6r 33 4r Front Squat 72 6r2s 40 6r3s 83 Snatch 10 20
Morning

1, 1, 1,
6r2
112 6r2s 36 3r2s 78 5r Squat 96 (1, 1, 1) 30 35
s
r3s

84 3r 104 6r 45 50

4r2
112
s
1 rep of 10, 20 and 30. 3 sets of
Block singles for 35, 45 and 50
5r3
Snatch Pull 72
s
(mid-thigh)

1 2 3 4 6
Power Power
(1+2) (1+2) 3-Position 3-Position
Snatch + 52 Clean + 72 72 1r2s 52 1r2s Snatch 48 52
r2s r2s Clean Snatch
Snatch Clean

(1+2) (1+2)
56 77 77 1r3s 56 1r3s 3, 3, 3, 2, 1 56 60
r3s r3s

Snatch Power Jerk + (2+1)

Jerk 77 3r2s 48 3r2s 72 Snatch Pull 72 7r2s 64
Balance Jerk r2s

(2+1) Clean and

83 3r3s 52 3r 77 72 5r3s 66 72
r3s Jerk

Snatch Push
Clean Pull 99 7r2s 56 3r2s Clean Deadlift 110 7r2s 56 5r3s 3, 3, 3, 2, 1 77 83
Press

99 5r3s Push Press 75 5r5s 110 5r3s 60 5r2s 88

Muscle Good
Squat 96 8r 36 5r Front Squat 72 6r 40 8r3s Squat 96 6r
Snatch Morning

104 8r 39 4r 78 6r 104 6r

112 6r 42 3r2s 84 5r 112 6r

4r2
120 6r2s 90 3r 120
s

Block
5r3
84 5r Snatch Pull 72
s
(mid-thigh)

1 2 3 4 6
 Power Power
(1+2) (1+2) 3-Position 3-Position
Snatch + 56 Clean + 77 77 1r2s 56 1r2s Snatch 56 60
r2s r2s Clean Snatch
Snatch Clean

(1+2) (1+2)
60 83 83 1r3s 60 1r3s 2, 2, 1, 1, 1 64 68
r3s r3s

Snatch Power Jerk + (2+1)

Jerk 83 3r5s 52 3r2s 77 Snatch Pull 74 5r5s 64
Balance Jerk r2s

(2+1) Snatch Push Clean and

Clean Pull 99 5r5s 56 3r 83 60 5r5s 77 83
r3s Press Jerk

Snatch Good
Squat 104 6r 60 3r2s 80 7r2s 43 8r3s 2, 2, 1, 1, 1 88 94
Deadlift Morning

112 6r Push Press 78 5r5s 80 5r3s 88

Muscle
120 6r 39 5r Front Squat 78 6r Squat 104 5r
Snatch

128 5r2s 42 4r 84 6r 112 5r

45 3r2s 90 5r 120 4r

3r2
96 3r2s 128
s

1 2 3 4 6
Power Power
(1+1) (1+1) 3-Position 3-Position
Snatch + 60 Clean + 83 77 1r 56 1r Snatch 56 60
r4s r4s Clean Snatch
Snatch Clean

Snatch
Jerk 86 3r5s 56 3r2s 83 1r2s 60 1r 2, 1, 1, 1, 1 64 68
Balance

Clean Pull 106 5r5s 60 3r2s 86 1r2s 62 1r3s 72

Power Jerk + (2+1) Clean and

Squat 120 5r 64 3r 77 Snatch Pull 77 5r5s 56 60
Jerk r2s Jerk

(2+1) Snatch Push

128 5r3s Push Press 80 5r5s 83 62 5r5s 2, 1, 1, 1, 1 64 68
r2s Press

Muscle (2+1) Good

133 3r 39 5r 86 46 8r3s 72
Snatch r2s Morning

5r2
128 5r 42 4r Clean Deadlift 116 5r5s Squat 120
s

5r3
45 3r2s Front Squat 90 5r 128
s

96 4r2s

102 3r2s

1 2 3 4 6
Power Power
(1+1) (1+1) 2-Position 3-Position
Snatch + 62 Clean + 86 86 1r5s 62 1r5s Snatch 56 60
r4s r4s Clean Snatch
Snatch Clean

Snatch Power Jerk + (1+1) 3, 2, 1, 1, 1,

Jerk 88 3r3s 56 3r 86 Snatch Pull 78 4r5s 64 56
Balance Jerk r5s 1

Snatch Snatch Push

90 2r2s 60 3r2s 84 5r5s 65 5r5s 60 64
Deadlift Press

Good Clean and

Clean Pull 108 4r5s 64 3r2s Front Squat 96 4r3s 48 6r3s 77 83
Morning Jerk

3, 2, 1, 1, 1,
Squat 128 5r2s Push Press 83 4r5s 102 4r2s 88 77
1

Muscle
136 4r3s 39 5r 83 88
Snatch
 4r2
42 4r Squat 128
s

3r3
45 3r2s 136
s

1 2 3 4 6

Block Snatch Block Clean 2-Position 2-Position 1r2

56 3r4s 83 2r4s 86 1r3s 62 1r3s Snatch 60
(mid-thigh) (mid-thigh) Clean Snatch s

Snatch
Jerk 90 3r2s 60 3r2s 88 1r2s 64 1r2s 64 1r
Balance

Power Jerk + (1+1) 1r2

94 2r3s 64 3r3s 86 Snatch Pull 80 3r5s 68
Jerk r3s s

(1+1) Snatch Push

Clean Pull 110 3r5s Push Press 85 4r5s 88 66 4r5s 64 1r
r2s Press

Muscle Good Clean and 1r2

Squat 138 4r5s 42 5r Clean Deadlift 119 4r5s 51 6r3s 83
Snatch Morning Jerk s

45 4r2s Front Squat 102 4r5s 88 1r

1r2
45 3r 94
s

88 1r

4r2
Squat 136
s

3r3
136
s

1 2 3 4 6

Power Power Clean and

56 3r5s 77 3r5s Snatch 56 2r 77 2r Snatch 52 1r
Snatch Clean Jerk

Snatch
Jerk 83 3r2s 52 3r3s 60 2r 83 2r 56 1r
Balance

83 2r2s 56 3r2s 64 1r3s 88 1r3s 60 1r

Snatch
Clean Pull 99 3r4s Push Press 75 4r4s Snatch Pull 72 3r4s 76 3r4s 64 1r
Deadlift

Muscle Snatch Push 1r2

Squat 120 3r2s 42 5r 60 4r4s Front Squat 84 3r2s 60
Snatch Press s

Clean and
128 3r3s 45 3r2s Good Morning 45 5r3s 90 3r3s 72 1r
Jerk

47 3r 77 1r

83 1r

88 1r

83 1r

77 1r

3r5
Squat 120
s
 1 2 3 4 6

Block Snatch Block Clean Clean and

58 3r2s 80 3r2s 83 2r2s Snatch 60 2r2s Snatch 64 66
(mid-thigh) (mid-thigh) Jerk

58 2r3s 80 2r3s 88 2r3s 64 2r3s 1r (all) 68 70

Snatch Snatch Snatch Pull

Jerk 90 2r5s 62 3r3s 88 4r5s 64 5r5s 68 66
Balance Deadlift on Riser

Clean Pull Snatch Push Clean and

88 5r5s 66 2r2s Front Squat 104 4r3s 68 4r3s 88 91
On Riser Press Jerk

Squat 141 3r5s Push Press 85 4r2s 104 3r2s 68 3r2s 1r (all) 94 96

Mid-Hang
Good
87 3r3s Snatch High- 52 5r3s 48 6r3s 94 90
Morning
Pull

Muscle 3r5
42 5r Squat 136
Snatch s

45 3r2s

47 3r

1 2 3 4 6

Block Snatch Block Clean Clean and

60 2r5s 83 2r5s 88 2r2s Snatch 64 2r2s Snatch 64 66
(mid-thigh) (mid-thigh) Jerk

Snatch 1, 1, 1, 1r2s,
Jerk 92 2r5s 64 3r2s 94 1r3s 68 1r3s 69 70
Balance 1

Clean Pull Snatch Pull

94 4r5s 67 3r Clean Deadlift 124 4r5s 68 4r5s 72
On Riser On Riser

Snatch Push Clean and

Squat 139 4r 67 2r Front Squat 107 4r5s 70 4r2s 88 91
Press Jerk

Mid-Hang
1, 1, 1, 1r2s,
139 3r2s Push Press 87 3r3s Snatch High- 56 4r3s 70 3r3s 95 97
1
Pull

Good
144 2r2s 90 3r2s 51 6r3s 99
Morning

Muscle 3r3
45.6 3r2s Squat 136
Snatch s

2r2
47.4 2r2s 139
s

1 2 3 4 6

Block Snatch Block Clean Clean and

52 2r4s 72 2r4s 77 2r2s Snatch 56 2r2s Snatch 56 58
(mid-thigh) (mid-thigh) Jerk

Snatch
Jerk 83 2r4s 56 3r4s 83 1r3s 60 1r3s 1r (all) 60 62
Balance

Clean Pull Snatch Pull

88 3r3s Push Press 80 3r4s Clean Deadlift 113 3r4s 64 3r3s 64 66
On Riser On Riser

Muscle Snatch Push

Squat 128 3r3s 39 3r4s Front Squat 96 2r5s 64 3r3s 68
Snatch Press

Mid-Hang
Good Clean and
128 2r2s Snatch High- 48 4r3s 48 3r3s 77 80
Morning Jerk
Pull

1r (all) 83 86

88 91

94
 2r4
Squat 123
s

1 2 3 4 6

Clean and
Snatch 60 2r5s Clean 83 2r5s 88 1r Snatch 64 1r Snatch 64 66
Jerk

Snatch
Jerk 92 3r2s 66 3r4s 94 1r3s 68 1r3s 1r (all) 68 70
Balance

92 2r3s Push Press 90 3r3s 88 1r 64 1r 72 74

Block Clean
Muscle
Pull (mid- 110 3r4s 48 2r4s Clean Pull 99 3r3s Snatch Pull 72 3r3s 76
Snatch
thigh)

Snatch Push Clean and

Squat 144 2r4s Front Squat 108 2r4s 72 3r3s 88 91
Press Jerk

Mid-Hang
Good
Snatch High- 56 3r3s 54 5r3s 1r (all) 94 97
Morning
Pull

99 102

105

2r4
Squat 139
s

Starting lifts from

1 2 3 4 6
week 1
Power Ma
Snatch 64 1r 48 Snatch 56 1r Snatch 48 1r2s Snatch Snatch 91
Snatch x

Clean and Ma
68 1r 56 48 1r3s 40 1r3s C&J 120
Jerk x

Clean and Clean and Front or Ma

64 1r 60 77 1r 66 1r2s Clean 120
Jerk Jerk Back Squat x

Clean and
88 1r 64 66 1r2s 55 1r3s Jerk 120
Jerk

Power
94 1r 48 Front Squat 96 1r 80
Snatch

Power
Power
Squat 136 2r Clean and 66 96
Clean
Jerk

Power
77 106
Jerk

Push
83 105
Press

88 B. Squat 175

66 F. Squat 136

OH Squat 90