Hatch Squat Program - HatchSquat.

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BackSquat FrontSquat

1RM 120 100

Week 1 back sqt front sqt

Day 1 sets/reps % wt used sets/reps % wt used
1*10 60% 72 1*5 60% 60
1x8 70% 84 1*5 70% 70
1*6 75% 90 1*5 70% 70
1*4 80% 96 1*5 70% 70
Day 2 1*10 60% 72 1*5 60% 60
1*8 65% 78 1*5 65% 65
1*8 70% 84 1*5 70% 70
1*8 75% 90 1*5 70% 70
Week 2
Day 1 1*10 60% 72 1*5 60% 60
1*8 65% 78 1*5 70% 70
1*6 70% 84 1*5 75% 75
1*6 75% 90 1*5 75% 75
1*6 80% 96
Day 2 1*10 60% 72 1*5 60% 60
1*8 70% 84 1*5 65% 65
1*8 75% 90 1*5 70% 70
1*8 80% 96 1*5 70% 70
Week 3
Day 1 1*8 65% 78 1*5 60% 60
1*8 70% 84 1*5 70% 70
1*6 80% 96 1*5 75% 75
1*6 85% 102 1*5 80% 80
Day 2 1*10 60% 72 1*5 60% 60
1*10 65% 78 1*5 65% 65
1*8 70% 84 1*5 70% 70
1*8 75% 90 1*5 70% 70
Week 4
Day 1 1*8 65% 78 1*5 70% 70
1*8 70% 84 1*5 75% 75
1*6 80% 96 1*5 80% 80
1*6 85% 102 1*5 85% 85
Day 2 1*8 65% 78 1*5 60% 60
1*8 70% 84 1*5 65% 65
1*8 75% 90 1*5 70% 70
1*8 80% 96 1*5 70% 70
Week 5
Day 1 1*8 65% 78 1*5 70% 70
1*6 75% 90 1*4 80% 80
1*4 85% 102 1*3 85% 85
1*4 90% 108 1*3 90% 90
Day 2 1*6 65% 78 1*5 60% 60
 1*6 75% 90 1*5 65% 65
1*6 80% 96 1*5 70% 70
1*6 80% 96 1*5 70% 70
Week 6
Day 1 1*6 70% 84 1*5 65% 65
1*6 80% 96 1*4 75% 75
1*3 90% 108 1*4 80% 80
1*2 95% 114 1*4 80% 80
Day 2 1*4 75% 90 1*5 60% 60
1*4 80% 96 1*5 65% 65
1*4 80% 96 1*5 70% 70
1*4 80% 96 1*5 70% 70
Week 7
Day 1 1*5 70% 84 1*5 65% 65
1*5 80% 96 1*4 75% 75
1*2 85% 102 1*4 80% 80
1*3 90% 108 1*4 85% 85
1*1 100% 120
Day 2 1*4 70% 84 1*5 60% 60
1*4 75% 90 1*5 65% 65
1*4 80% 96 1*5 70% 70
1*4 85% 102 1*5 70% 70
Week 8
Day 1 1*5 65% 78 1*5 60% 60
1*5 70% 84 1*5 65% 65
1*5 75% 90 1*5 65% 65
1*5 80% 96 1*5 65% 65
Day 2 2*5 65% 78 4*5 60% 60
3*5 70% 84
Week 9
Day 1 1*5 60% 72 1*5 65% 65
1*3 70% 84 1*4 75% 75
1*2 80% 96 1*4 80% 80
1*2 90% 108 1*4 85% 85
1*1 95% 114
Day 2 1*5 65% 78 4*5 65% 65
3*5 75% 90
Week 10
Day 1 1*5 60% 72 1*5 60% 60
1*5 65% 78 1*5 65% 65
1*5 70% 84 1*5 70% 70
1*5 75% 90 1*5 70% 70
Day 2 1*5 60% 72 1*5 60% 60
1*5 65% 78 1*5 65% 65
1*5 70% 84 1*5 70% 70
1*5 75% 90 1*5 70% 70
Week 11
Day 1 1*5 60% 72 1*5 60% 60
1*3 70% 84 1*5 70% 70
1*2 80% 96 1*5 75% 75
 1*2 90% 108 1*5 75% 75
1*1 95% 114
1*1 103% 123
Day 2 1*5 60% 72 1*5 60% 60
1*5 65% 78 1*5 70% 70
1*5 70% 84 1*5 75% 75
1*5 70% 84 1*5 80% 80
Week 12
Day 1 1*5 60% 72 1*5 65% 65
1*5 70% 72 1*5 70% 70
1*5 75% 90 1*5 75% 75
1*5 75% 90
Day 2 1*5 60% 72 1*5 60% 60
1*5 70% 84 1*5 70% 70
1*5 75% 90 1*5 75% 75
1*5 75% 90
 To edit this sheet go to 'File' -> 'Make a Copy' or 'Download as'
7 Week Squat Emphasis (by Catalyst) Then enter your numbers in the yellow cells

Lifts: If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that time, otherwise don't mess with them!

Back Squat 120 Snatch 70 Muscle Snatch 65 Push Press

Front Squat 102.5 Clean 87.5 Power Snatch 65 Snatch Push Press
Overhead Squat 70 Jerk 67.5 Power Clean 77.5 Clean & Jerk

Week 1
Day 1 Weight Reps X Sets Day 2 Weight Reps X Sets Day 3
Back Squat 90 3 x 10 Muscle Snatch 45.5 3x4 Front Squat
Snatch Pull 78.75 5x3 Power Snatch 45.5 2x5 Clean Pull
Snatch Deadlift 70 5x3 Snatch Balance 45.5 3x5 Clean Deadlift
Push Press 45.5 5x5 3 sets; no rest: 20 KB Swings, 15 Push Ups Snatch Push Press

back squat 50/60/75/80/80/80 @ 2 Notes:rdl's 21 front squat 5/5/4/4/3/3 @ 60

Week 2
Day 1 Day 2 Day 3
Back Squat 93.6 3 x 10 Muscle Snatch - HS Heavy Single Front Squat
Snatch Pull 81.375 5x3 Power Snatch 48.75 1x5 Clean Pull
Snatch Deadlift 72.1 5x3 OHS 45.5 3x5 Clean Deadlift
Push Press 47.45 5x5 3 sets; no rest: 20 Sit Up, 15 Back Extension Snatch Push Press
back squat 50/60/70/85/85/85 @2 Notes: rdl's 21 front squat 5/5/4/4/3/3 @ 60
 back squat 50/60/70/85/85/85 @2 Notes: rdl's 21 front squat 5/5/4/4/3/3 @ 60

Week 3
Day 1 Day 2 Day 3
Back Squat 97.2 3 x 10 Muscle Snatch 47.45 3x3 Front Squat
Snatch Pull 92.75 4x3 Power Snatch 48.75 2x5 Clean Pull
Snatch Deadlift 72.1 5x3 Snatch Balance - HS Heavy Single Clean Deadlift
Push Press 48.75 5x5 Snatch Balance 0 2x3 Snatch Push Press
3 sets; no rest: 20 V-Ups, 15 KB Swings
Back Squat 55/65/70/80/80/80 @2 Notes:rdl's 21 front squat 5/5/4/4/3/3 @ 60

Week 4
Day 1 Day 2 Day 3
Back Squat 100.8 2 x 10 Muscle Snatch Heavy Single Front Squat
Snatch Pull 85.75 3x3 Power Snatch 48.75 2x2 Clean Pull
Snatch Deadlift 75.6 3x3 Power Snatch 50.7 1x3 Clean Deadlift
Push Press 50.7 5x5 OHS - HS Heavy Single Snatch Push Press
OHS 0 2x3
3 sets; no rest: 15 Back Extensions, 15 Reverse Crunches
Back Squat 55/65/75/85/85/90 @2 Notes:rdl's 21 front squat 5/5/4/4/3/3 @ 60

Week 5
Day 1 Day 2 Day 3
Back Squat 103.2 2x8 Muscle Snatch 48.75 3x3 Front Squat
 Snatch Pull 87.5 3x3 Power Snatch 48.75 2x2 Clean Pull
Snatch Deadlift 77 3x3 Power Snatch 52 1x3 Clean Deadlift
Push Press 52 5x4 Snatch Balance 56 1x2 Snatch Push Press
Snatch Balance 59.5 1x1
Snatch Balance 63 1x1
3 sets; no rest: 10 Back Extensions, 15 Russian Twists
Back Squat 65/65/70/80/90/95 @2 Notes:rdl's 21 front squat 5/5/4/4/3/3 @ 60

Week 6
Day 1 Day 2 Day 3
Back Squat 105.6 2x6 Muscle Snatch 52 2x2 Front Squat
Snatch Pull 87.5 2x3 Power Snatch 48.75 1x5 Clean Pull
Snatch Deadlift 77 2x2 Snatch Balance 56 2x2 Clean Deadlift
Push Press 53.95 4x4 3 sets; no rest: 10 KB Swings, 15 Reverse Crunches Snatch Push Press

Back Squat 50/65/75/85/92.5/100 @1 Notes:rdl's 21 front squat 5/5/4/4/3/3 @ 60

Week 7
Day 1 Day 2 Day 3
Snatch 49 1x2 Snatch 49 1x3 Snatch
Snatch 52.5 1x2 Power Clean & Jerk 54.25 1x3 Snatch
Snatch 56 1x1 3 sets; no rest: 10 Back Extensions, 10 Sit Ups Snatch
Snatch 59.5 1x3 Clean & Jerk
Clean & Jerk 61.25 1x1 Clean & Jerk
Clean & Jerk 65.625 1x1 Clean & Jerk
Clean & Jerk 70 1x1 Snatch Pull
Clean & Jerk 74.375 1x1 Front Squat
Clean Pull 66.5 2x3 Front Squat
Back Squat 90 1x3 Front Squat
Back Squat 96 1x2
Back Squat 102 2x2
Notes:
Copy' or 'Download as'
e yellow cells

wise don't mess with them! Notes: HS = Heavy Single (Work up to a heavy single. If you miss twice, you're done with that lift... so don't miss!)
OHS = Overhead Squat (probably easiest to unrack it behind the neck and jerk it up from there)
65 SLDL = Stiff Legged Dead Lift ( http://catalystathletics.com/exercises/exercise.php?exerciseID=86 )
70
87.5 These numbers are "by feel". If you can't do it with good form, drop the weight a little until you can do it with good form,
and make a note below the workout. Also note how you feel, misses, etc. Try to take a rest day between day 4 and 5.

Weight Reps X Sets Day 4 Weight Reps X Sets Day 5 Weight

71.75 3 x 10 Jerk - HS Heavy Single Snatch - HS
78.75 5x3 Jerk 0 2x3 Clean & Jerk - HS
87.5 5x3 Power Clean 54.25 2x5 Back Squat - HS
49 5x5 SLDL by feel 3x5
3 sets; no rest: 15 Sit Ups, 15 Back Extensions
front squat 5/5/4/4/3/3 @ 60/60/65/65/75/75 Notes:rdl's 21 Back Squat 65/65/75/75/80/80 @2 back extensions,tricep
pushdown,lunges,rows 5x20

Day 4 Day 5
74.825 3 x 10 Jerk 50.625 2x4 Snatch - HS
81.375 5x3 Power Clean 58.125 1x5 Clean & Jerk - HS
90.125 5x3 SLDL > last week 3x5 Front Squat - HS
52.5 5x5 3 sets; no rest: 20 KB Swing, 15 Reverse Crunches
front squat 5/5/4/4/3/3 @ 60/60/65/65/75/75 Notes:rdl's 21 back squat 70/75/75/80/80/80 @5
front squat 5/5/4/4/3/3 @ 60/60/65/65/75/75 Notes:rdl's 21 back squat 70/75/75/80/80/80 @5

Day 4 Day 5
77.9 3 x 10 Jerk - heavy single Heavy Single Snatch - HS
84 4x3 Power Clean 58.125 2x5 Clean & Jerk - HS
92.75 4x3 SLDL > last week 3x5 Back Squat - HS
52.5 5x5 3 sets; no rest: 15 Back Extensions, 15 HLR

front squat 5/5/4/4/3/3 @ 60/60/65/65/75/75 Notes:rdl's 21 Back Squat 70/75/75/80/80/80 @2

Day 4 Day 5
79.95 3x8 Jerk 50.625 2x2 Snatch - HS
85.75 3x3 Jerk 54 1x3 Clean & Jerk - HS
94.5 3x3 Power Clean 58.125 2x2 Front Squat - HS
54.6 5x5 Power Clean 60.45 1x3
SLDL > last week 3x5
3 sets; no rest: 15 KB Swings, 15 Sit Ups
front squat 5/5/4/4/3/3 @ 60/60/65/65/75/75 Notes:rdl's 21 back squat 77.5/80/80/90 @4

Day 4 Day 5
82 2x6 Jerk - HS Heavy Single Snatch - HS
 87.5 3x3 Power Clean 58.125 1x2 Clean & Jerk - HS
96.25 3x3 Power Clean 60.45 1x2 Back Squat - HS
56 5x4 Power Clean 62 1x3
SLDL > last week 3x5
3 sets; no rest: 12 KB Swings, 12 KB Side Bends (per side)

front squat 5/5/4/4/3/3 @ 60/60/65/65/75/75 Notes:rdl's 21 back Squat 6x2 @80

Day 4 Day 5
84.05 2x4 Jerk 50.625 1x2 Snatch - HS
87.5 2x2 Jerk 54 2x2 Clean & Jerk - HS
96.25 2x2 Power Clean 58.125 1x5 Back Squat - HS
58.1 4x4 SLDL > last week 3x5
3 sets; no rest: 12 Back Extensions, 12 Sit Ups
front squat 5/5/4/4/3/3 @ 60/60/65/65/75/75 Notes:rdl's 21 Back Squat 2x1 @110/105

Day 4 Day 5
49 1x1 Snatch 42 1x5 Snatch - HS
52.5 1x1 Clean & Jerk 52.5 1x5 Clean & Jerk - HS
56 1x3 3 sets; no rest: 10 KB Swings, 10 Reverse Crunches Back Squat - HS
61.25 1x1
65.625 1x1
 70 1x1
63 2x3
76.875 1x2
82 1x1
87.125 1x1

Notes: Notes:RDL's 50x6 70x5 70x4x4, 80 reps core work

at lift... so don't miss!)
it up from there)
p?exerciseID=86 )

you can do it with good form,

st day between day 4 and 5.

Heavy Single
Heavy Single
Heavy Single

0 @2 back extensions,triceps

Heavy Single
Heavy Single
Heavy Single

5/75/80/80/80 @5
5/75/80/80/80 @5

Heavy Single
Heavy Single
Heavy Single

5/75/80/80/80 @2

Heavy Single
Heavy Single
Heavy Single

.5/80/80/90 @4

Heavy Single
 Heavy Single
Heavy Single

at 6x2 @80

Heavy Single
Heavy Single
Heavy Single

2x1 @110/105

Heavy Single
Heavy Single
Heavy Single
70x4x4, 80 reps core work