Week 1

Monday
Snatch - 5 sets x 3 reps @ 30
Jerk - 5 x 3 @ 45
Front Squat - 5 x 3 @ 60
Snatch Deadlift - 3 x 5 @ 40
Tuesday
Power Snatch + Snatch Push Press + Overhead Squat - 3 x 3+3+3 @ 35, 2 x 3+3+3 @ 38
Power Clean + Power Jerk - 2 x 2(1+1) @ 42, 3 x 2(1+1) @ 45
Snatch Pull - 2 x 3 @ 36, 3 x 3 @ 38
Wednesday
Clean - 5 x 3 @ 45
BTN Jerk - (Hold Split 3 Secs) - 5 x 3 @ 45
Back Squat - 5 x 2 @ 77
Clean Pull - 2 x 3 @ 54, 3 x 3 @ 57
Thursday
Power Clean + Push Press - 5 x 2(2+1) @ 45
Snatch Push Press + Snatch Balance - 5 x 3+1 @ 28
Snatch Pull - 5 x 3 @ 36
Saturday
Front Squat - 5 x 3 @ 64
Snatch - Heavy Single (a.k.a. 85%+), @ 34+
Clean and Jerk - Heavy Single, @ 51+
Clean Deadlift - 3 x 5 @ 60
Link to Original Page: http://www.catalystathletics.com/workouts/cycle.php?cycleID=47
Week 2
Monday
Clean - 3 x 3 @ 45, 2 x 2 @ 48
BTN Jerk - (Hold Split 3 Secs) - 3 x 3 @ 45, 2 x 2 @ 48
Back Squat - 5 x 2 @ 77
Snatch Deadlift - 1 x 5 @ 40, 2 x 5 @ 42
Tuesday
Power Snatch + Snatch Push Press + Overhead Squat - 1 x
Power Clean + Power Jerk - 4 x 2(1+1) @ 45, 1 x 2(1+1) @ 48
Snatch Pull - 2 x 3 @ 38, 3 x 3 @ 40
Wednesday
Front Squat - 5 x 2 @ 68
Snatch - 3 x 3 @ 30, 2 x 2 @ 32
Jerk - (Hold Split 3 Secs) - 3 x 3 @ 45, 2 x 2 @ 48
Clean Pull - 2 x 3 @ 57, 3 x 3 @ 60
Thursday
Power Clean + Push Press - 3 x 2(2+1) @ 45, 2 x 2(2+1) @ 48
Snatch Push Press + Snatch Balance - 3 x 3+1 @ 28, 2 x 3+1
Clean Pull - 5 x 3 @ 57
Saturday
Snatch - Heavy Single @ 34+
Clean and Jerk - Heavy Single @ 51+
Clean Deadlift - 1 x 5 @ 60, 2 x 5 @ 63
Back Squat - 5 x 2 @ 77
Link to Original Page: http://www.catalystathletics.com/workouts/cycle.php?cycleID=47
Week 3
Monday
Front Squat - 4 x 3 @ 68
Snatch - 1 x 3 @ 30, 4 x 2 @ 32
Jerk - (Hold Split 3 Secs) - 1 x 3 @ 45, 4 x 2 @ 48
Clean Pull - 4 x 3 @ 60
Tuesday
Power Snatch + Snatch Push Press + Overhead Squat - 1
Power Clean + Power Jerk - 2 x 2+1 @ 45, 2 x 2+1 @ 48
Snatch Pull - 4 x 3 @ 38
Wednesday
Clean - 1 x 3 @ 45, 4 x 2 @ 48
BTN Jerk - 1 x 2 @ 45, 4 x 2 @ 48
Snatch Pull - 4 x 3 @ 40
Back Squat - 5 x 2 @ 77
Thursday
Power Clean + Push Press - 1 x 2(1+1) @ 45, 4 x 2(1+1)
Snatch Push Press + Snatch Balance - 1 x 2+1 @ 28, 2 x
Clean Pull - 4 x 3 @ 38
Saturday
Front Squat - 5 x 1 @ 72
Snatch - Heavy Single @ 34+
Clean and Jerk - Heavy Single @ 51+
Snatch Pull - 3 x 3 @ 40
Week 4
Monday
Clean and Jerk - 2+1 @ 45, 1+1 x 2 @ 48, 1+1 x 2 @ 51
Clean Pull - 1 x 3 @ 57, 1 x 3 @ 60, 2 x 3 @ 63
Back Squat - 5 x 2 @ 77
Tuesday
Power Snatch + Overhead Squat - 1 x 2+1 @ 35, 1 x 2+1 @ 38, 1
Power Clean + Jerk - 2 x 2+1 @ 45, 1 x 2+1 @ 48, 3 x 1+1 @ 51
Snatch Pull - 2 x 2 @ 38, 2 x 2 @ 40
Wednesday
Front Squat - 3 x 2 @ 72
Snatch - 1 x 2 @ 30, 1 x 2 @ 32, 3 x 1 @ 34, 1 x 1 @ 32
Jerk - 1 x 2 @ 45, 1 x 2 @ 48, 3 x 1 @ 51, 1 x 1 @ 48
Snatch Pull - 2 x 3 @ 40, 2 x 2 @ 42
Thursday
Power Snatch - 2 x 2 @ 38, 4 x 1 @ 40
Power Clean + Power Jerk - 2 x 2+1 @ 45, 4 x 1+1 @ 48
Clean Pull - 2 x 2 @ 57, 2 x 2 @ 60
Saturday
Snatch - Heavy Single @ 34+
Clean and Jerk - Heavy Single @ 51+
Clean Pull - 3 x 3 @ 63
Back Squat - 5 x 2 @ 77
Week 5 Variables
Monday Snatch
Front Squat - 3 x 1 @ 72 40
Snatch - 3 x 24, 3 x 26, 2 x 28, 2 x 30, 1 x 32, 3 x 1 @ 34 Clean and Jerk
Clean and Jerk - 1 x 36, 1 x 39, 1 x 42, 1 x 45, 1 x 48, 1 x 51 60
Clean Pull - 1 x 2 @ 51, 1 x 2 @ 54, 1 x 2 @ 57 Power Snatch
Tuesday 50
Power Snatch - 3 x 1 @ 35, 3 x 1 @ 38 Power Clean
Power Clean + Jerk - 3 x 1+1 @ 42, 3 x 1+1 @ 45 60
Front Squat
Wednesday 80
Snatch - 3 x 24, 3 x 26, 2 x 28, 2 x 30, 3 x 1 @ 32 Back Squat
Clean and Jerk - 1+1 x 24, 1+1 x 26, 1+1 x 28, 1+1 x 30, 1+1 x 32 110
Snatch Pull - 2 x 34, 2 x 36, 2 x 38 Push Press
Back Squat - 5 x 2 @ 77 60
Thursday Round To Nearest
Power Snatch - 3 x 1 @ 35, 3 x 1 @ 38 1
Power Clean and Jerk - 3 x 1+1 @ 42, 3 x 1+1 @ 45
Saturday
Front Squat - max, aim to beat 80
Snatch - Heavy Single @ 34+
Clean and Jerk - Heavy Single @ 51+
Calculators
Weight Reps Estimated 1 RM
110 5 124
*Note: estimates are based on being 80% of max snatch/C+J,
as per the findings of the Soviets. It may or may not be higher
or lower, adjust it as needed.
1 RM Estimator (Brzycki Equation)
Power Snatch Max Estimate (From Max Snatch)
32
Power Clean Max Estimate (From Max C+J)
48