1 RM

B. Squat

365

Snatch

200

Power Snatch

180

F. Squat

315

C&J

245

Power Clean

235

OH Squat

225

Clean

260

Power Jerk

225

Muscle Snatch

135

Jerk

255

Push Press

225

Exercise

Weight

Week 0

Rep/Set

Snatch OTM

140

1x5

Jerk OTM

179

1x5

Clean OTM

182

Snatch Pull

160

3x3

Push Press

146

4x3

Clean Pull

208

Halting Sn DL
(knee) + Finish +
Floating Sn DL

140

BAR

3x3

Halting Cl DL
(knee) + Finish +
Floating Cl DL

182

Back Squat (5sec

down on first)

219

Pause Back Squat

183

(2+1+1)
Back Squat Jumps
x3

3x3

3 Sets:
10 Back Extension
10 Reverse Crunches

Week 1

1
Snatch OTM

2
140

1x5

150

Jerk OTM

3
179

1x5

1x5

191

1x5

195

160

1x5

204

1x5

208

Snatch Pull

170

3x3

158

5x5

Clean Pull

221

Halting Sn DL
(knee) + Finish +
Floating Sn DL

160

91

3x3

Halting Cl DL
(knee) + Finish +
Floating Cl DL

208

Back Squat (5sec

down on first)

256

Pause Back Squat

219

Push Press

(3+1+1)
Back Squat Jumps
x3

5x3

Clean OTM

182

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Week 2

1
Snatch OTM

2
146

1x5

156

166

Snatch 2MOM

Snatch Pull

Halting Sn DL
(knee) + Finish +
Floating Sn DL

Week 3

186

1x5

1x5

199

1x5

203

1x5

212

1x5

216

1x5

Jerk 2MOM

170

Push Press

180

3x2

160

Back Squat (5sec

down on first)

Jerk OTM

170

(3+1+1) x
2

256

274

5x2

Halting Sn DL
(knee) + Finish +
Floating Sn DL

158

5x2

150

1x5

160

170

180

170

190

169

5x3

91

3x3

Clean Pull

221

234
Halting Cl DL
(knee) + Finish +
Floating Cl DL

208

221

Pause Back Squat

237

3 Sets:
10 Back Extension
10 HLR
10 Clam Shells /side

Snatch 2MOM

Snatch Pull

Clean OTM

1x5

(3+1+1) Back Squat Jumps

1
Snatch OTM

Jerk OTM

3
191

1x5

1x5

204

1x5

208

1x5

217

1x5

221

1x5

Jerk 2MOM

3x3

Push Press

(3+1+1)
Back Squat Jumps
x3

Clean OTM

195

1x5

169

169

5x4

91

3x3

Clean Pull

234

Halting Cl DL
(knee) + Finish +
Floating Cl DL

221

Back Squat (5sec

down on first)

Week 4

274

5x2

274

Pause Back Squat

248

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Snatch OTM

150

1x5

Jerk OTM

191

1x5

Clean OTM

195

Snatch Pull

170

3x3

Push Press

158

3x3

Clean Pull

221

Back Squat

274

3x3

Pause Back Squat

237

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Week 5

1
Snatch OTM

Snatch 2MOM

2
156

1x5

166

176

199

1x5

1x5

212

1x5

216

1x5

224

1x5

229

1x5

Jerk OTM

Jerk 2MOM

1x5

Clean OTM

203

Snatch Pull

Halting Sn DL
(knee) + Finish +
Floating Sn DL

Back Squat (5sec

down on first)

180

190

3x2

Push Press

180

3x5

Clean Pull

234

247

170

(3+1+1) Back Squat Jumps

180

(3+1+1)
x2

292

3x3

91

3x3

Halting Cl DL
(knee) + Finish +
Floating Cl DL

221

234

Pause Back Squat

256

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Week 6

1
Snatch OTM

2
160

1x5

170

180

Snatch 2MOM

Snatch Pull

190

204

1x5

1x5

217

1x5

221

1x5

230

1x5

234

1x5

Jerk 2MOM

3x3

Push Press

Halting Sn DL
(knee) + Finish +
Floating Sn DL

180

Back Squat

292

310

3x2

Week 7

Jerk OTM

Clean OTM

180

3x2

187

3x3

91

3x3

Clean Pull

247

Halting Cl DL
(knee) + Finish +
Floating Cl DL

234

Pause Back Squat

256

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

2
164

1x5

208

1x5

(2+1+1)
Back Squat Jumps
x3

1
Snatch OTM

Jerk OTM

3
217

1x5

Clean OTM

213

174

1x5

222

1x5

226

184

1x5

235

1x5

239

Snatch 2MOM

Snatch Pull

Halting Sn DL
(knee) + Finish +
Floating Sn DL

Back Squat

1x5

Jerk 2MOM

190

Push Press

200

3x2

1x5

187

3x5

Clean Pull

247

260

180

(2+1+1) Back Squat Jumps

190

(2+1+1)
x2

310

3x3

91

3x3

Halting Cl DL
(knee) + Finish +
Floating Cl DL

234

247
Pause Back Squat

256
274

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Week 8

1
Snatch

Snatch Pull

Back Squat

2
150

1x2

160

1x3

170

180

3x2

274

292

3x2

Jerk

Push Press

3
191

1x2

204

1x3

158

169

3x2

Clean

195

208

Clean Pull

221

221

Pause Back Squat

237

237

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Week 9

Snatch
75% of
HS

Snatch OTM

Clean & Jerk

75% of
HS

Clean & Jerk OTM

Back Squat
75% of
HS

Power Snatch
OTM

135

1x10

Clean & Jerk

2x3

Power Clean +
Power Jerk OTM

176

1x10

Clean & Jerk OTM

Snatch

(2+1) x 3

Snatch OTM

Pause Back Squat

75% of
HS

75% of
HS

75% of
HS

3x3

3 Sets:
10 Back Extension
10 Sit Ups
10 Bird Dogs /side

Week 10

Snatch

Snatch OTM

80% of
HS

Clean & Jerk

Clean & Jerk OTM

80% of
HS

Back Squat
80% of
HS

Power Snatch
OTM

135

1x10

Clean & Jerk

1x3

Power Clean +
Power Jerk OTM

176

1x10

Clean & Jerk OTM

Snatch

(1+1) x 3

Snatch OTM

Pause Back Squat

80% of
HS

80% of
HS

80% of
HS

2x3

3 Sets:
10 Back Extension
10 Sit Ups
10 X-Band Walks /side

3 Sets:
10 Back Extension
10 Sit Ups
10 X-Band Walks /side

Week 11

Snatch
85% of
HS

Snatch OTM

Clean & Jerk

85% of
HS

Clean & Jerk OTM

Back Squat
85% of
HS

Power Snatch
OTM

135

1x10

Clean & Jerk

2x3

Power Clean +
Power Jerk OTM

176

1x10

Clean & Jerk OTM

Snatch

(2+1) x 3

Snatch OTM

Pause Back Squat

85% of
HS

85% of
HS

85% of
HS

2x3

3 Sets:
10 Back Extension
10 Sit Ups
10 Clam Shells /side

Week 12

Snatch

140

150

Power Snatch

126

1x5

Snatch

140

1,1,1,1x3

160

170

Power Clean +
Power Jerk

165

1x5

1,1,1x3

160

Clean & Jerk

172

184

Clean & Jerk

172

1,1,1,1

196

208

1,1,1

196

Back Squat

256

274

Back Squat

256

2,2,2,2

292

310

2,2,1,1

292

3 Sets:
10 Back Extension
10 Sit Ups
10 Glute Bridges

Catalyst Athletics 13-Week On The Minute 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.

1x5

Power Clean

153

2x5

3x3

Power Jerk

146

(2+1+1)
x3

SLDL

6
Snatch

Notation Explanation

140

Squat

10

2x5

150

4,4,4,3r3s

20

3x5

160

1x3

172

184

196

1x3

236

2x3

2x3

Clean & Jerk

Rest
3 Sets:
10 Glute Bridges
15 Sit Ups

Front Squat

Left to right, rows then columns.

This example would be 4 reps of
10, then 4 reps of 15, 4 reps of 20,
and 3 sets of 3 reps for 15.

Rest

Snatch

10

1, 1, 1, (1,
1, 1)r3s

30

45

1 rep of 10, 20 and 30. 3 sets of

singles for 35, 45 and 50

1x5

Power Clean

165

3x5

Snatch

140

150

1x5

Power Jerk

158

3x5

1,1,1,1,1

160

160

1x5

SLDL

3x5

160

3x3
(3+1+1)
x3

3x3

Rest

Clean & Jerk

172

184

1,1,1,1,1

196

196

196

Rest

Rest

Front Squat

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

3
Power Clean

1x5

1x5

Power Jerk

1x6

236

Good Morning

4
1x5

Rest

3x3

3x5

165

3x2

Snatch

140

150

176

3x3

1,1,1,1,1,1

160

170

158

3x2

170

170

169

3x3

Clean & Jerk

172

184

3x5

1,1,1,1,1,1

196

208

208

208

236

252

3x2

SLDL

3x2

Rest

(3+1+1)

Front Squat

(3+1+1)
x2
3x3

Good Morning

Rest

3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges

4
1x5

Power Clean

1x5

1x5

Power Jerk

1x5

3x3

(3+1+1)
x3

SLDL

176

Snatch

140

150

176

3x4

1,1,1,1,1,1

160

170

169

180

180

169

3x4

Clean & Jerk

172

184

3x5

1,1,1,1,1,1

196

208

221

221

Rest

Rest
Front Squat

252

3x3

Rest

3x3

Rest

Good Morning

3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

1x5

Power Clean

176

1x5

Snatch

140

150

3x3

Power Jerk

169

1x5

1,1,1,1,1,1

160

160

160

160

Clean & Jerk

172

184

1,1,1,1,1,1

196

196

196

196

236

252

2x2

2x3

Rest

Rest
Front Squat

3 Sets:
10 Back Extensions
10 Sit Ups
10 Glute Bridges

4
1x5

Power Clean

5
188

2x5

1x5

1x5

Power Jerk

180

Snatch

140

1,1,1,1,1,1

160

Clean & Jerk

172

150

2x5

1x5

Rest

184

Rest

SLDL

3x5

1,1,1,1,1,1

196

Front Squat

268

3x2
Rest
(3+1+1)

Rest
2x3

(3+1+1)
x2
2x3

Good Morning

3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

4
1x5

Power Clean

1x5

1x5

Power Jerk

1x5

3x3

188

2x2

Snatch

140

200

2x3

1,1,1,1,1,1

160

180

2x2

191

2x3

Clean & Jerk

172

3x5

1,1,1,1,1,1

196

SLDL

150

184

Rest
(2+1+1)
x3

Rest
Front Squat

2x3

268

2x2

284

Good Morning

3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

4
1x5

Power Clean

5
200

2x5

6
Snatch

7
140

150

1x5

1x5

Power Jerk

191

SLDL

160

Clean & Jerk

172

1,1,1,1

196

2x5

1x5

1,1,1,1

3x5

184

3x2
Rest
2+1+1

Rest
Front Squat

(2+1+1)
x2
2
2x2

Power Clean

1x3

3x2

284

2x2
3x5

3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges

Good Morning

3
1x2

268

Power Jerk

176

1x2

Snatch

140

150

188

1x3

1,1,1,1,1

160

170

169

1x2

180

1x3

170

2x2

Clean & Jerk

172

184

1,1,1,1,1

196

208

Rest

208

Front Squat

3 Sets:
10 Back Extensions
10 Sit Ups
10 Glute Bridges

252

Rest

2x3

Power Clean +
Power Jerk OTM

176

1x10

Snatch

(2+1) x 3

Power Snatch
OTM

135

1x10

Snatch OTM

Clean & Jerk

2x3

Clean & Jerk OTM

Front Squat

7
1
80% of
HS

1x3

1
80% of
HS

1x3

1
80% of
HS

3x3

2x2

Rest

Rest

3 Sets:
10 Back Extensions
15 V-Ups
10 Glute Bridges

Power Clean +
Power Jerk OTM

176

1x10

Snatch

(2+1) x 3

Power Snatch
OTM

135

1x10

Snatch OTM

Clean & Jerk

2x3

Clean & Jerk OTM

Front Squat

7
1
85% of
HS

1
85% of
HS

Rest

3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges

1x3

1
85% of
HS

2x3

1x3

2x3
Rest

3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges

Power Clean +
Power Jerk OTM

176

1x10

Snatch

(2+1) x 3

Power Snatch
OTM

135

1x10

Snatch OTM

Clean & Jerk

1x3

Clean & Jerk OTM

Front Squat

7
1
85% of
HS

2x3

1
85% of
HS

(2+1) x3

1
90% of
HS

3x3

2x3

Rest

Rest

3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges

4
150

Power Snatch

108

1x5

Snatch

140

Power Clean +
Power Jerk

141

1x5

1,1,1,1

160

Clean & Jerk

172

1,1,1,1

196

150

184

274

184

310
Rest

Rest
Front Squat

221

236

Rest

Rest

1,1,1,1

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

252

to compare progress

ate the heaviest possible for

Notation Explanation
15

15

right, rows then columns.

ample would be 4 reps of
4 reps of 15, 4 reps of 20,
3 sets of 3 reps for 15.

20

35

50

f 10, 20 and 30. 3 sets of

gles for 35, 45 and 50