Catalyst 12 Week Traditional Oly

8/18/2019 Catalyst 12 Week Traditional Oly

1/28

CATALYST 12 WEEK OLYMPIC PROGRAM

Max Snatch Max Clean Max Jerk Max Deadlift

WEEKS 1- MAX WEIGHTS (LBS) 115 170 170 330

WEEK 1 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x3 60% 69

1x3 65% 75

4x3 70% 81

Snatch Pull 4x3 90% 104

Back Squat 5x6 70% 14

S!D! 5x3 For 3s

*+ 2 P"#er $lean 5x3 70% 119

P"#er Jerk 5x3 60% 10

Pu%h Pre%% 5x5 70% 88

*+ 3 $lean & Jerk 4x3'1 60% 10

4x3'1 65% 111

4x3'1 70% 119

$lean Pull 4x3 90% 153

(r"nt Squat 5x4 70% 165

*+ 4 )an* Mu%cle Snatch 3x5 For 3s

P"#er Snatch 5x3 70% 81

Snatch Pu%h Pre%% ' +) 5x5'1 70% 88

*+ 5 ,e%t Da-

*+ , Snatch 1x3 65% 75

x3 70% 81

x3 75% 86

4x1 80% 9

$lean & Jerk 1x3'1 65% 111

x3'1 70% 119

3x'1 75% 18

4x1'1 80% 136


.""d M"rnin*% 5x3 For 3s

Pre%% 8x3 For 3s

*+ 7 ,e%t Da-

WEEK 2 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x3 60/ 69

1x3 65/ 75

1x3 70/ 81

4x3 75/ 86


2/28

Snatch Pull 4x3 90/ 104

Back Squat 5x6 70/ 14

S!D! 5x3 ("r 3%

*+ 2 P"#er $lean 5x3 75/ 18

P"#er Jerk 5x3 65/ 111

Pu%h Pre%% 5x5 75/ 94

*+ 3 $lean & Jerk 1x3'1 60/ 10

1x3'1 65/ 111

1x3'1 70/ 119

4x3'1 75/ 18

$lean Pull 4x3 90/ 153

(r"nt Squat 5x4 70/ 165

*+ 4 )an* Mu%cle Snatch 3x5 ("r 3%

P"#er Snatch 5x3 75/ 86

Snatch Pu%h Pre%% ' +) 5x5'1 75/ 94

*+ 5 ,e%t Da-

*+ , Snatch 1x3 65/ 75

x3 70/ 81

x3 75/ 86

x1 80/ 9

x1 85/ 98

$lean & Jerk 1x3'1 65/ 111

x3'1 70/ 119

3x'1 75/ 18

x1'1 80/ 136

x1'1 85/ 145

Back Squat 5x3 75/ 9.""d M"rnin*% 5x3 ("r 3%

Pre%% 8x3 ("r 3%

*+ 7 ,e%t Da-

WEEK 3 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x3 60/ 69

1x3 65/ 75

1x3 70/ 81

1x3 75/ 86

1x3 80/ 9

(ind 3,MSnatch Pull 4x3 100/ 115


16 75/ 9

16 78/ 38

(ind 6,M

S!D! 5x3 ("r 3%



3/28


1x3 75/ 86

1x3 78/ 90

(ind 3,M

Snatch Pu%h Pre%% ' +) 1x5'1 70/ 88

1x5'1 75% 94

1x5'1 78/ 98

1x5'1 100% 15

*+ 3 $lean & Jerk 1x3'1 60/ 10

1x3'1 65/ 111

1x3'1 70/ 119

1x3'1 75/ 18

1x3'1 80/ 136

1x3'1 100/ 170

$lean Pull 4x3 100/ 170

(r"nt Squat 1x4 70/ 165

1x4 75/ 176

1x4 78/ 183

(ind 4,M

*+ 4 P"#er $lean 1x3 70/ 119

1x3 75/ 18

1x3 78/ 133

(ind 3,M

P"#er Jerk 1x3 60/ 10

1x3 65/ 111

1x3 68/ 116

(ind 3,M

Pu%h Pre%% 1x5 70/ 88

1x5 75/ 94

1x5 78/ 98

(ind 5,M

*+ 5 ,e%t Da-

*+ , Snatch 1x3 65/ 75

x3 70/ 81

3x 75/ 86

x1 80/ 9

1x1 85/ 98

1x1 90/ 104

)ea- Sin*le

$lean & Jerk 1x3'1 65/ 111

x3'1 70/ 119

3x'1 75/ 18x1'1 80/ 136

1x1'1 85/ 145

1x1'1 90/ 153

1x1'1 )ea-


1x3 80/ 44

1x3 83/ 53

(ind 3,M


4/28

.""d M"rnin*% 5x3 ("r 3%

Pre%% (ind 8,M

*+ 7 ,e%t Da-

WEEK 4 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x 60% 69

x 65% 753x 70% 81

Snatch Pull x 90% 104

x 95% 109


*+ 2 P"#er $lean 5x 70% 119

P"#er Jerk 5x 60% 10

Pu%h Pre%% 3x3 70% 88

*+ 3 $lean & Jerk 1x'1 60% 10x'1 65% 111

3x'1 70% 119

$lean Pull x 90% 153

x 95% 16

(r"nt Squat 5x3 70% 165

*+ 4 P"#er Snatch 5x 70% 81

Snatch Pu%h Pre%% ' +) 4x3'1 70% 88

Pre%% 5x3 70% 88

*+ 5 ,e%t Da-

*+ , Snatch 1x 65% 75x 70% 81

x1 75% 86

3x1 80% 9

$lean & Jerk 1x'1 65% 111

x'1 70% 119

x1'1 75% 18

3x1'1 80% 136

Back Squat 4x 75% 9

*+ 7 ,e%t Da-


5/28

Max Press Max BS Max (S Max +)S

125 305 235 145

A!""&.+ W&./

4 RNDS; no rest

2:00 !"# Ro#e

10x P!ll$!#s

10x P!s$!#s

5 RNDS; no rest

5x D& 'an( Po)er Snat*

5x D& 'an( Po)er Clean

5x D& P!s Press

A!""&.+ W&./


6/28


7/28

1=00 Ju> ,">e

10x Pullu>%

3 ,2DS n" re%t

300 ,"# ? 75/ @ff"rt

10x Pu%hu>%


8/28

A!""&.+ W&./

1000" Ro) + 75% e,,ort

3 RNDS o, 3$5$7

-& S).n(

1 /r" -& Clean P!s Press


9/28

CATALYST 12 WEEK OLYMPIC TRAITIOAL PROG


WEEKS 5- MAX WEIGHTS (LBS)

WEEK 5 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x3 60% 0

1x3 65% 0

1x 70% 0

4x 75% 0



S!D! 5x3 For 3s

*+ 2 P"#er $lean 1x3 70% 0

1x3 75% 0

4x 80% 0

P"#er Jerk 1x3 60% 0

1x3 65% 0

4x 70% 0

Pu%h Pre%% 1x5 70% 0

1x5 75% 0

3x3 80% 0

*+ 3 $lean & Jerk 4x3'1 60% 0

4x3'1 65% 0

4x3'1 70% 0


(r"nt Squat 5x4 70% 0

*+ 4 )an* Mu%cle Snatch 3x5 For 3s

P"#er Snatch 5x3 70% 0

Snatch Pu%h Pre%% ' +) 5x5'1 70% 0

*+ 5 ,e%t Da-

*+ , Snatch 1x3 65% 0

x3 70% 0

x3 75% 0

4x1 80% 0

$lean & Jerk 1x3'1 65% 0

x3'1 70% 03x'1 75% 0

4x1'1 80% 0



Pre%% 8x3 For 3s

*+ 7 ,e%t Da-


10/28

WEEK , Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x3 60/ 0

1x3 65/ 0

1x3 70/ 0

4x3 75/ 0



S!D! 5x3 ("r 3%

*+ 2 P"#er $lean 5x3 75/ 0

P"#er Jerk 5x3 65/ 0

Pu%h Pre%% 5x5 75/ 0

*+ 3 $lean & Jerk 1x3'1 60/ 0

1x3'1 65/ 0

1x3'1 70/ 0

4x3'1 75/ 0

$lean Pull 4x3 90/ 0(r"nt Squat 5x4 70/ 0



Snatch Pu%h Pre%% ' +) 5x5'1 75/ 0

*+ 5 ,e%t Da-

*+ , Snatch 1x3 65/ 0

x3 70/ 0

x3 75/ 0

x1 80/ 0

x1 85/ 0$lean & Jerk 1x3'1 65/ 0

x3'1 70/ 0

3x'1 75/ 0

x1'1 80/ 0

x1'1 85/ 0


.""d M"rnin*% 5x3 ("r 3%

Pre%% 8x3 ("r 3%

*+ 7 ,e%t Da-

WEEK 7 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x3 60/ 0

1x3 65/ 0

1x3 70/ 0

1x3 75/ 0

1x3 80/ 0

(ind 3,M




11/28

16 75/ 0

16 78/ 0

(ind 6,M

S!D! 5x3 ("r 3%



1x3 75/ 0

1x3 78/ 0

(ind 3,M

Snatch Pu%h Pre%% ' +) 1x5'1 70/ 0

1x5'1 75% 0

1x5'1 78/ 0

1x5'1 100% 0

*+ 3 $lean & Jerk 1x3'1 60/ 0

1x3'1 65/ 0

1x3'1 70/ 0

1x3'1 75/ 0

1x3'1 80/ 01x3'1 100/ 0


(r"nt Squat 1x4 70/ 0

1x4 75/ 0

1x4 78/ 0

(ind 4,M

*+ 4 P"#er $lean 1x3 70/ 0

1x3 75/ 0

1x3 78/ 0

(ind 3,M

P"#er Jerk 1x3 60/ 0

1x3 65/ 01x3 68/ 0

(ind 3,M

Pu%h Pre%% 1x5 70/ 0

1x5 75/ 0

1x5 78/ 0

(ind 5,M

*+ 5 ,e%t Da-

*+ , Snatch 1x3 65/ 0

x3 70/ 0

3x 75/ 0

x1 80/ 01x1 85/ 0

1x1 90/ 0

)ea- Sin*le

$lean & Jerk 1x3'1 65/ 0

x3'1 70/ 0

3x'1 75/ 0

x1'1 80/ 0

1x1'1 85/ 0


12/28

1x1'1 90/ 0

1x1'1 )ea-


1x3 80/ 0

1x3 83/ 0

(ind 3,M

.""d M"rnin*% 5x3 ("r 3%

Pre%% (ind 8,M

*+ 7 ,e%t Da-

WEEK Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x 60% 0

x 65% 0

3x 70% 0

Snatch Pull x 90% 0

x 95% 0


*+ 2 P"#er $lean 5x 70% 0

P"#er Jerk 5x 60% 0

Pu%h Pre%% 3x3 70% 0

*+ 3 $lean & Jerk 1x'1 60% 0

x'1 65% 0

3x'1 70% 0

$lean Pull x 90% 0

x 95% 0


*+ 4 P"#er Snatch 5x 70% 0Snatch Pu%h Pre%% ' +) 4x3'1 70% 0

Pre%% 5x3 70% 0

*+ 5 ,e%t Da-

*+ , Snatch 1x 65% 0

x 70% 0

x1 75% 0

3x1 80% 0

$lean & Jerk 1x'1 65% 0

x'1 70% 0

x1'1 75% 0

3x1'1 80% 0Back Squat 4x 75% 0

*+ 7 ,e%t Da-


13/28

AM


A!""&.+ W&./

2$4$6$8$10$8$6$4$2 o,:

P!ll$!#s

D.#s

5 RNDS; no rest

5x D& 'an( Po)er Snat*

5x D& 'an( Po)er Clean

5x D& P!s Press


14/28

A!""&.+ W&./

4 ,2DS n" re%t

5x B S#in* )i*h Pull

5x B Snatchr

5x B +)S

3 ,2DS n" re%t

600 ,"#

5x Pu%h Ball 68: ;all<

A!""&.+ W&./


15/28

3 ,2DS n" re%t

1=00 Ju> ,">e

10x Pullu>%

3 ,2DS n" re%t

300 ,"# ? 75/ @ff"rt

10x Pu%hu>%


16/28

A!""&.+ W&./

1000" Ro) + 75% e,,ort

3 RNDS o, 3$5$7-& S).n(

1 /r" -& Clean P!s Press


17/28

CATALYST 12 WEEK OLYMPIC TRAITIOAL PROGR


WEEKS -12 MAX WEIGHTS (LBS)

WEEK Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x1 60% 0

1x1 70% 0

1x1 80% 0

1x1 85% 0

1x1 90% 0

1x1 95% 0

3x1 80% 0

$lean & Jerk 1x1'1 60% 0

1x1'1 70% 0

1x1'1 80% 0

1x1'1 85% 0

1x1'1 90% 0

1x1'1 95% 0

3x1'1 80% 0

Sntach Pull 3x1 95% 0

3x 100% 0

3x 105% 0


3x1 70% 0

3x1 80% 0

4x3 85% 0

*+ 2 P"#er Snatch 1x1 60% 0

1x1 65% 01x1 70% 0

3x1 75% 0

3x 70% 0

P"#er $lean ' P"#er Jer 1x1'1 60% 0

1x1'1 65% 0

1x1'1 70% 0

3x1'1 75% 0

3x'1 70% 0


3x1 95% 0

3x3 100% 0

*+ 3 P"#er Jerk 1x3 60% 01x3 65% 0

1x3 70% 0

x 75% 0

x3 70% 0


*+ 4 Snatch 1x 60% 0

1x 70% 0


18/28

1x 80% 0

3x 85% 0

3x1 90% 0

$lean & Jerk 1x'1 60% 0

1x'1 70% 0

1x'1 80% 0

x'1 85% 0

x1'1 90% 0

Snatch Pull 3x1 95% 0Back Squat x1 60% 0

x1 70% 0

x1 80% 0

x1 85% 0

4x 90% 0

*+ 5 ,e%t Da-

*+ , P"#er Snatch ' +)S 1x1'1< 60% 0

1x1'1< 65% 0

x1'1< 70% 0x1'1< 75% 0

P"#er $lean ' P"#er Jer 1x1'1< 60% 0

1x1'1< 65% 0

x1'1< 70% 0

x1'1< 75% 0

$lean Pull x1 85/ 0

x1 95/ 0

3x 105/ 0

(r"nt Squat x1 60/ 0

x1 70/ 0

x1 80/ 0

x1 85/ 0

x 90/ 0

*+ 7 ,e%t Da-

WEEK 10 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch )ea- Sin*le 100% A @nter )S

3x

1x1 90% 0

1x1 95% 0

1x1 100% 0

$lean & Jerk )ea- Sin*le 100% A @nter )S

3x

1x1'1 90% 0

1x1'1 95% 0

1x1'1 100% 0$lean Pull 5x 105% 0

(r"nt Squat )ea- Sin*le 100% A @nter )S

3x

1x1 90% 0

1x1 95% 0

1x1 100% 0

*+ 2 P"#er Snatch )ea- Sin*le 100% A @nter )S

1x1 90% 0


19/28

3x 1x1 95% 0

1x1 100% 0

P"#er $lean ' P"#er Jer )ea- Sin*le 100%

3x

1x1'1 90% 0

1x1'1 95% 0

1x1'1 100% 0

Snatch Balance 4x3 70% 0

*+ 3 Jerk 1x 70/ 01x 80/ 0

x 85/ 0

x 90/ 0

.""d M"rnin*% 5x4 ("r 4%

*+ 4 Snatch )ea- Sin*le 100/ A @nter )S

4x 85/ 0

$lean & Jerk )ea- Sin*le 100/ A @nter )S

4x'1 85/ 0

Snatch Pull 5x 105/ 0

Back Squat )ea- Sin*le 100/ A @nter )S

3x

1x1 90/ 0

1x1 95/ 0

1x1 100/ 0

*+ 5 ,e%t Da-

*+ , P"#er Snatch 1x 60/ 0

1x 65/ 0

3x

1x 70/ 0

1x1 75/ 0

1x1 80/ 0

P"#er $lean & Jerk 1x'1 60/ 0

1x'1 65/ 0

3x

1x'1 70/ 0

1x1'1 75/ 0

1x1'1 80/ 0

(r"nt Squat 1x 60/ 0

1x 70/ 0

1x 80/ 0

1x 85/ 0

3x 90/ 0


4x3 100/ 0

*+ 7 ,e%t Da-

WEEK 11 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch )ea- Sin*le 100% A @nter )S

1x1 90% 0

1x1 95% 0

1x1 100% 0

3x 90/ 0

$lean & Jerk )ea- Sin*le 100/ A @nter )S


20/28

1x1'1 90/ 0

1x1'1 95/ 0

1x1'1 100/ 0

3x1'1 90/ 0

$lean Pull 5x 95/ 0

(r"nt Squat )ea- Sin*le 100/ A @nter )S

1x1 90/ 0

1x1 95/ 0

1x1 100/ 0

3x 90/ 0

*+ 2 P"#er Snatch )ea- Sin*le 100% A @nter )S

1x1 90% 0

1x1 95% 0

1x1 100% 0

P"#er $lean ' P"#er Jer )ea- Sin*le 100% A @nter )S

1x1'1 90% 0

1x1'1 95% 0

1x1'1 100% 0


*+ 3 Pu%h Pre%% 1x3 60/ 0

1x3 65/ 0

1x3 70/ 0

x3 75/ 0

Snatch Balance 4x 75/ 0

.""d M"rnin*% 5x4 ("r 4%

*+ 4 Snatch 1x 60% 0

1x 70% 0

1x 80% 0

1x 85% 0

1x 90% 01x1 95/ 0

$lean & Jerk 1x'1 60% 0

1x'1 70% 0

1x'1 80% 0

1x'1 85% 0

1x'1 90% 0

1x1'1 95/ 0


4x3 100/ 0

Back Squat )ea- Sin*le 100/ A @nter )S

3x

1x1 90/ 0

1x1 95/ 0

1x1 100/ 0

*+ 5 ,e%t Da-

*+ , Snatch 1x 60/ 0

1x 70/ 0

1x 80/ 0

x 85/ 0

$lean & Jerk x1'1 60/ 0


21/28

x1'1 70/ 0

x1'1 80/ 0

1x1'1 85/ 0

Snatch Pull 3x 105% 0

(r"nt Squat 1x 60/ 0

1x 70/ 0

1x 80/ 0

x 85/ 0

*+ 7 ,e%t Da-

WEEK 12 Lif S!"#R!$" % &f 1RM W '"!

*+ 1 Snatch 1x 60% 0

1x 70% 0

1x1 80% 0

1x1 85% 0

1x1 90% 0

1x1 95% 0

3x1 85% 0$lean & Jerk 1x'1 60/ 0

1x'1 70/ 0

1x1'1 75/ 0

1x1'1 80/ 0

1x1'1 85% 0

1x1'1 90% 0

1x1'1 95% 0

3x1'1 85% 0

Snatch Pull 5x 95% 0

(r"nt Squat 3x1 60/ 0

3x1 70/ 0

3x1 80/ 0

x1 85/ 01x1 90% 0

1x3 80% 0

3x 85% 0

*+ 2 ,e%t Da-

*+ 3 $lean & Jerk 1x'1 60% 0

x'1 65% 0

3x'1 70% 0

$lean Pull x 90% 0

x 95% 0


*+ 4 ,e%t Da-

*+ 5 P"#er Snatch 5x 60% 0

P"#er $lean & Jerk 5x1'1< 60% 0

*+ , Snatch 1,M

$lean & Jerk 1,M

Back Squat 1,M


22/28

*+ 7 ,e%t Da-


23/28

M


A!""&.+ W&./

5 RNDS; :30 rest

10x D& P!s$!#s10x D& Rene(ae Ro)sar"

4 RNDS; no rest15x -& S).n(s

10x P!ll$!#s

or !# to a ea s.n(le en 3 t."es ro# o)n to90% o,tat 'S ,or a s.n(le ten 95% ,or a s.n(le ten tr tore#eattat ea s.n(le


24/28

A!""&.+ W&./

4 RNDS; :30 rest

5x &ox !"#s

or !# to a ea s.n(le en 3 t."es ro# o)n to90% o,tat 'S ,or a s.n(le ten 95% ,or a s.n(le ten tr tore#eat


25/28

10x 1$/r" -& S).n(sar"

15195 "f=

$hinu>%

DB Pu%h Pre%%

A!""&.+ W&./


26/28


27/28

A!""&.+ W&./


28/28

Date post:	07-Jul-2018
Category:	Documents
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Catalyst 12 Week Traditional Oly

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