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8 Week Catalyst Program PDF

This document outlines an 8-week training cycle focused on weightlifting exercises like snatches, cleans, and jerks. Each week focuses on different variations and intensities of the lifts along with supplemental exercises like squats and pulls. The cycle progresses each week by gradually increasing the weight and decreasing reps to work up to testing 1 rep maxes during weeks 7 and 8. Recovery is built into the plan with rest days between intense lifting sessions.

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harismajeed
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4K views

8 Week Catalyst Program PDF

This document outlines an 8-week training cycle focused on weightlifting exercises like snatches, cleans, and jerks. Each week focuses on different variations and intensities of the lifts along with supplemental exercises like squats and pulls. The cycle progresses each week by gradually increasing the weight and decreasing reps to work up to testing 1 rep maxes during weeks 7 and 8. Recovery is built into the plan with rest days between intense lifting sessions.

Uploaded by

harismajeed
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CATALYST ATHLETICS TRAINING CYCLE: 8-Week General Cycle

8 weeks

This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of
pulls, squats and classic snatch and clean & jerk.

Monday – Rest Day – Week 1 of 8


--------------------------
Tuesday
- 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
- Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2
- Back Squat - 70% x 5 x 5
- Push Press - 70% x 5 x 5

For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

--------------------------
Wednesday
- Power Clean - 70% x 3 x 5
- Power Jerk - 60% (of split jerk) x 3 x 5
- Overhead Squat - 70% x 3 x 5

--------------------------
Thursday
- 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
- Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2
- Front Squat - 70% x 3 x 5
- Good Morning - 3x5

--------------------------
Friday
- Power Snatch - 70% x 3 x 5
- Snatch High-Pull - 70% (of sn) x 3 x 5
- Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5

--------------------------
Saturday
Rest Day

--------------------------
Sunday

- Snatch - 60%x2, 70%x2, 80%x2, heavy single


- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
- Back Squat - 75% x 3 x 5
- SLDL - 3x5

--------------------------
Monday – Week 2 of 8
Rest Day

--------------------------
Tuesday

- 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3 sets
- Snatch Pull - 95% (of sn) x 3 x 2, 100% x 3 x 2
- Back Squat - 75% x 5 x 5
- Push Press - 75% x 5 x 5

For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

--------------------------
Wednesday

- Power Clean - 75% x 3 x 5


- Power Jerk - 65% (of split jerk) x 3 x 5
- Overhead Squat - 75% x 3 x 5

--------------------------
Thursday

- 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75% x 3 sets
- Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2
- Front Squat - 75% x 3 x 5
- Good Morning - 3x5

--------------------------
Friday

- Power Snatch - 75% x 3 x 5


- Snatch High-Pull - 75% (of sn) x 3 x 5
- Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5

--------------------------
Saturday
Rest Day

--------------------------
Sunday

- Snatch - 60%x2, 70%x2, 80%x2, heavy single


- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
- Back Squat - 80% x 3 x 5
- SLDL - 3x5

--------------------------
Monday – Week 3 of 8
Rest Day

--------------------------
Tuesday

- 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
- Snatch Pull - 100% (of sn) x 3 x 4
- Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
- Push Press - 70% x 5, 75% x 5, 5RM

--------------------------
Wednesday

- Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM


- Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
- Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
--------------------------
Thursday

- 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max
- Clean Pull - 100% (of cln) x 3 x 4
- Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
- Good Morning - 3x5

--------------------------
Friday

- Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM


- Snatch High-Pull - 75% (of sn) x 3 x 3, 80% x 3 x 2
- Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1

--------------------------
Saturday
Rest Day

--------------------------
Sunday

- Snatch - 60%x2, 70%x2, 80%x1, heavy single


- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
- Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
- SLDL - 3x5

--------------------------
Monday – Week 4 of 8
Rest Day

--------------------------
Tuesday

- Snatch - 60%x2, 65%x2x2, 70%x2x3


- Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x 2
- Back Squat - 70% x 3 x 5

This is a recovery week. You'll probably feel beat up until the end of the week. Next week we start pushing again

--------------------------
Wednesday

- Power Clean - 70% x 2 x 5


- Power Jerk - 60% (of split jerk) x 2 x 5
- Push Press - 70% x 3 x 3

--------------------------
Thursday

- Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3


- Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
- Front Squat - 70% x 2 x 5
--------------------------
Friday
- Power Snatch - 70% x 2 x 5
- Snatch Push Press + Overhead Squat - 70% x 3+1 x 4
- Press - 3 x 5

--------------------------
Saturday
Rest Day

--------------------------
Sunday

- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3


- Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
- Back Squat - 75% x 2 x 4

--------------------------
Monday – Week 5 of 8
Rest Day

--------------------------
Tuesday

- Snatch - 60%x3, 65%x3, 70%x2, 75%x2x4


- Snatch Pull - 100% (of sn) x 3 x 4
- Back Squat - 70%x3, 75%x3x4
- Push Press - 70%x5, 75%x5, 80%x3x3

Like in previous weeks, take up the weight in the last sets if you're feeling good. Don't push to max.

--------------------------
Wednesday

- Power Snatch - 70%x3, 75%x3, 80%x2x4


- Power Clean + Power Jerk - 75%x1+1 x 5
- Overhead Squat - 80% x 2 x 5

--------------------------
Thursday

- Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4


- Clean Pull - 100% (of cln) x 3 x 4
- Front Squat - 70%x2m 75%x2, 80%x2x3
- SLDL - 3x5

--------------------------
Friday

- Power Snatch - 70%x2, 75%x2, 80%x1x4


- Power Clean + Power Jerk - 75%x2(1+1) x 5
- Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1

--------------------------
Saturday
Rest Day

--------------------------
Sunday
- Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, heavy single
- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, heavy single
- Back Squat - 75% x 3, 80% x 3 x 4
- SLDL - 3x5

--------------------------
Monday – Week 6 of 8
Rest Day

--------------------------
Tuesday

- Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3


- Snatch Pull - 100% (of sn) x 3 x 2, 105% x 3 x 2
- Back Squat - 70%x3, 75%x3, 80% x 3 x 3
- Push Press - 70%x5, 75%x5, 80%x3, 85% x 3 x 2

Take up the weight in the last sets if you're feeling good. Don't push to max.

--------------------------
Wednesday

- Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2


- Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2
- Overhead Squat - 80% x 2 x 2, 85% x  2 x 3

--------------------------
Thursday

- Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1x3


- Clean Pull - 100% (of cln) x 3 x 2, 105% x 2 x 2
- Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3
- SLDL - 3x5

--------------------------
Friday

- Power Snatch - 70%x2, 75%x2, 80%x1x2, 85%x1x2


- Power Clean + Power Jerk - 75%x2(1+1) x 2, 80%x2(1+1)x2
- Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1x2

--------------------------
Saturday
Rest Day

--------------------------
Sunday

- Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single


- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
- Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2
- Good Morning - 3x5

--------------------------
Monday – Week 7 of 8
Rest Day
--------------------------
Tuesday

- Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM


- Snatch Pull - 100% (of sn) x 3, 105% x 3, 110% x 3 x 2
- Back Squat - 70%x3, 75%x3, 80% x 3, 3RM
- Push Press - 70%x3, 75%x3, 80%x2, 85%x1, 1RM

--------------------------
Wednesday

- Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1RM


- Power Clean + Power Jerk - 75%x1+1 x 2, 80%x1+1x3
- Overhead Squat - 70%x2, 75%x2, 80%x1, 85%x1, 1RM

--------------------------
Thursday

- Clean & Jerk - 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM


- Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
- Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2RM
- SLDL - 3x5

--------------------------
Friday

- Power Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3


- Power Clean + Power Jerk - 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
- Snatch Balance - 70%x3x2, 75%x3x3

--------------------------
Saturday
Rest Day

--------------------------
Sunday

- Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single


- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
- Back Squat - 75% x 2, 80% x 2, 85% x 2, 2RM
- Good Morning - 3x5

--------------------------
Monday – Week 8 of 8
Rest Day

--------------------------
Tuesday

- Snatch - 75%x2, 80%x1, 85%x1x3


- Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1
- Clean Pull - 90% (of cln) x2, 95%x2x2
- Back Squat - 75%x3, 80%x2, 85%x2x2

--------------------------
Wednesday
- Snatch - 75% x 1 x 6
- Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3

--------------------------
Thursday

- Snatch - 75%x2, 80%x1x3


- Snatch Pull - 90% (of sn) x 2 x 3
- Front Squat - 75%x2, 80%x1, 85%x1

--------------------------
Friday

- Power Snatch - 75%x2, 80%x2, 85%x2x3


- Clean & Jerk - 70%x1+1, 75%x1+1x2

--------------------------
Saturday
Rest Day

--------------------------
Sunday

- Snatch - max
- Clean & Jerk - max
- Front or Back Squat - max

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