BacktoWebVersion

GregEverett2014AmericanOpenCycle
12weeks
PleasedonotdistributeorpublishCatalystAthleticsprogramswithoutpermission.

MondayDay1
PushPress+PauseJerk(5+1)RM95%x(5+1),90%x(5+1)
BackSquat5RM95%x5,90%x5
WeightedLunge3x5/leg
BackSquatJump20%x5x3(%ofbacksquat)
Week1of12
Findweightsbyfeel.Donotgotoabsolutemaxonfirstweekasyouwilltrytoaddweighteachweekforweeks
2and3.
PercentagesafterRMaretakenoffoftheRMfortheexercise/complex.

TuesdayDay2
SnatchHighPull+PowerSnatch+HangSnatch(knee)(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
HaltingSnatchDeadlift(upperthigh)5RM95%x5,90%x5
SnatchLongPull3x5
SLDL3x5

WednesdayDay3
SnatchPushPress+OHS(5+1)RM95%x(5+1),90%x(5+1)
PauseBackSquat5RM95%x5,90%x5
JumpingQuarterSquat50%x5x3(%ofbacksquat)
Press5RM95%x5,90%x5

ThursdayDay4
CleanHighPullPowerClean+HangClean(knee)(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
HaltingCleanDeadlift(upperthigh)5RM95%x5,90%x5
CleanLongPull3x5
GoodMorning3x5

FridayDay5

RestDay

SaturdayDay6
SegmentSnatch(knee)+OHS(1+1)RM95%x(1+1),90%x(1+1)
SegmentClean(knee)+JerkDrive+Jerk(1+3+1)RM95%x(1+3+1),90%x(1+3+1)
FrontSquat3RM95%x3,90%x3
SLDL3x5

SundayDay7
RestDay
MondayDay8
PushPress+PauseJerk(5+1)RM95%x(5+1),90%x(5+1)
BackSquat5RM95%x5,90%x5
WeightedLunge3x5/leg
BackSquatJump20%x5x3(%ofbacksquat)
Week2of12
Addweightandbeatweightsfromlastweek.
TuesdayDay9
SnatchHighPull+PowerSnatch+HangSnatch(knee)(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
HaltingSnatchDeadlift(upperthigh)5RM95%x5,90%x5
SnatchLongPull3x5
SLDL3x5

WednesdayDay10
SnatchPushPress+OHS(5+1)RM95%x(5+1),90%x(5+1)
PauseBackSquat5RM95%x5,90%x5
JumpingQuarterSquat50%x5x3(%ofbacksquat)
Press5RM95%x5,90%x5

ThursdayDay11
CleanHighPullPowerClean+HangClean(knee)(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
HaltingCleanDeadlift(upperthigh)5RM95%x5,90%x5
CleanLongPull3x5
GoodMorning3x5

FridayDay12

RestDay
SaturdayDay13
SegmentSnatch(knee)+OHS(1+1)RM95%x(1+1),90%x(1+1)
SegmentClean(knee)+JerkDrive+Jerk(1+3+1)RM95%x(1+3+1),90%x(1+3+1)
FrontSquat3RM95%x3,90%x3
SLDL3x5

SundayDay14
RestDay
MondayDay15
PushPress+PauseJerk(5+1)RM95%x(5+1),90%x(5+1)
BackSquat5RM95%x5,90%x5
WeightedLunge3x5/leg
BackSquatJump20%x5x3(%ofbacksquat)
Week3of12
Addweightandbeatweightsfromlastweek.NextweekisarecoveryweeksoyoucanpushtheRMstomaxes
thisweek.
TuesdayDay16
SnatchHighPull+PowerSnatch+HangSnatch(knee)(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
HaltingSnatchDeadlift(upperthigh)5RM95%x5,90%x5
SnatchLongPull3x5
SLDL3x5

WednesdayDay17
SnatchPushPress+OHS(5+1)RM95%x(5+1),90%x(5+1)
PauseBackSquat5RM95%x5,90%x5
JumpingQuarterSquat50%x5x3(%ofbacksquat)
Press5RM95%x5,90%x5

ThursdayDay18
CleanHighPullPowerClean+HangClean(knee)(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
HaltingCleanDeadlift(upperthigh)5RM95%x5,90%x5
CleanLongPull3x5
GoodMorning3x5

FridayDay19
RestDay
SaturdayDay20
SegmentSnatch(knee)+OHS(1+1)RM95%x(1+1),90%x(1+1)
SegmentClean(knee)+JerkDrive+Jerk(1+3+1)RM95%x(1+3+1),90%x(1+3+1)
FrontSquat3RM95%x3,90%x3
SLDL3x5

SundayDay21
RestDay
MondayDay22
PowerJerk+Jerk70%x(1+1)x5
BackSquat70%x3x3
Lunge3x5/leg(noweight)
BackSquatJump20%x3x3
Week4of12
RecoveryWeek
TuesdayDay23
SnatchPull+Snatch70%x(1+1)x5
SnatchPullonRiser80%x3x3
SnatchLongPull3x3

WednesdayDay24
SnatchBalance+OHS70%x(1+1)x5
PauseBackSquat65%x3x3
JumpingQuarterSquat40%x3x3

ThursdayDay25
CleanPull+HangClean(knee)70%x(1+1)x5
CleanPullonRiser80%x3x3
CleanLongPull3x3

FridayDay26

RestDay
SaturdayDay27
Snatch+SnatchBalance70%x(1+1)x5
Clean+PowerJerk+Jerk70%x(1+1+1)x4
FrontSquat70%x2,75%x2,80%x2x2

SundayDay28
RestDay
MondayDay29
PowerJerk+Jerk(1+1)RM95%x(1+1),90%x(1+1)
BackSquat3RM95%x3,90%x3
WeightedLunge3x5/leg
BackSquatJump20%x3x3(%ofbacksquat)
Week5of12
Findweightsbyfeel.Donotgotoabsolutemaxonthisweekasyouwilltrytoaddweighteachweekforweeks
6and7.
PercentagesafterRMaretakenoffoftheRMfortheexercise/complex.
TuesdayDay30
SnatchPull+Snatch(1+1)RM95%x(1+1),90%x(1+1)
SnatchPullonRiser3RM95%x3,90%x3
SnatchLongPull3x3
SLDL3x4

WednesdayDay31
SnatchBalance+OHS(1+1)RM95%x(1+1),90%x(1+1)
PauseBackSquat3RM95%x3,90%x3
JumpingQuarterSquat50%x3x3(%ofBackSquat)
Press3RM95%x3,90%x3

ThursdayDay32
CleanPull+HangClean(knee)(1+1)RM95%x(1+1),90%x(1+1)
CleanPullonRiser3RM95%x3,90%x3
CleanLongPull3x3
GoodMorning3x4

FridayDay33
RestDay
SaturdayDay34
Snatch+SnatchBalance(1+1)RM95%x(1+1),90%x(1+1)
Clean+PowerJerk+Jerk(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
FrontSquat2RM95%x2,90%x2
SLDL3x4

SundayDay35
RestDay
MondayDay36
PowerJerk+Jerk(1+1)RM95%x(1+1),90%x(1+1)
BackSquat3RM95%x3,90%x3
WeightedLunge3x5/leg
BackSquatJump20%x3x3(%ofbacksquat)
Week6of12
Findweightsbyfeel.Beatweightsfromlastweek,don'tpushtoabsolutemax.
PercentagesafterRMaretakenoffoftheRMfortheexercise/complex.
TuesdayDay37
SnatchPull+Snatch(1+1)RM95%x(1+1),90%x(1+1)
SnatchPullonRiser3RM95%x3,90%x3
SnatchLongPull3x3
SLDL3x4

WednesdayDay38
SnatchBalance+OHS(1+1)RM95%x(1+1),90%x(1+1)
PauseBackSquat3RM95%x3,90%x3
JumpingQuarterSquat50%x3x3(%ofBackSquat)
Press3RM95%x3,90%x3

ThursdayDay39
CleanPull+HangClean(knee)(1+1)RM95%x(1+1),90%x(1+1)
CleanPullonRiser3RM95%x3,90%x3
CleanLongPull3x3

GoodMorning3x4

FridayDay40
RestDay
SaturdayDay41
Snatch+SnatchBalance(1+1)RM95%x(1+1),90%x(1+1)
Clean+PowerJerk+Jerk(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
FrontSquat2RM95%x2,90%x2
SLDL3x4

SundayDay42
RestDay
MondayDay43
PowerJerk+Jerk(1+1)RM95%x(1+1),90%x(1+1)
BackSquat3RM95%x3,90%x3
WeightedLunge3x5/leg
BackSquatJump20%x3x3(%ofbacksquat)
Week7of12
Addweightandbeatweightsfromlastweek.NextweekisarecoveryweeksoyoucanpushtheRMstomaxes
thisweek.
PercentagesafterRMaretakenoffoftheRMfortheexercise/complex.
TuesdayDay44
SnatchPull+Snatch(1+1)RM95%x(1+1),90%x(1+1)
SnatchPullonRiser3RM95%x3,90%x3
SnatchLongPull3x3
SLDL3x4

WednesdayDay45
SnatchBalance+OHS(1+1)RM95%x(1+1),90%x(1+1)
PauseBackSquat3RM95%x3,90%x3
JumpingQuarterSquat50%x3x3(%ofBackSquat)
Press3RM95%x3,90%x3

ThursdayDay46

CleanPull+HangClean(knee)(1+1)RM95%x(1+1),90%x(1+1)
CleanPullonRiser3RM95%x3,90%x3
CleanLongPull3x3
GoodMorning3x4

FridayDay47
RestDay
SaturdayDay48
Snatch+SnatchBalance(1+1)RM95%x(1+1),90%x(1+1)
Clean+PowerJerk+Jerk(1+1+1)RM95%x(1+1+1),90%x(1+1+1)
FrontSquat2RM95%x2,90%x2
SLDL3x4

SundayDay49
RestDay
MondayDay50
Snatch70%x1,75%x1,80%x1x3
Clean&Jerk70%x1,75%x1,80%x1x3
FrontSquat70%x2,75%x2,80%x2x3
SnatchPull100%x2x3
Week8of12
RecoveryWeek
TuesdayDay51
DipSnatch70%x1x5
PowerClean+PowerJerk70%x(1+1)x5
CleanPull100%x2x3

WednesdayDay52
RestDayorTechniqueWork
ThursdayDay53
Snatch70%x1,75%x1,80%x1,85%x1x3
Clean&Jerk70%x1,75%x1,80%x1,85%x1x3
BackSquat70%x1,80%x1,85%x1,70%x3x2
SnatchPull100%x2x3

FridayDay54
RestDay
SaturdayDay55
Snatch70%x2,75%x2,80%x2x2
Clean&Jerk70%x2,75%x2,80%x2x2
FrontSquat(75%x2,80%x1,85%x1)x2
CleanPull100%x2x3

SundayDay56
RestDay
MondayDay57
SnatchHS90%x1,95%x1,90%x1
Clean&JerkHS90%x1,95%x1,90%x1
FrontSquat70%x2,80%x2,85%x2,90%x1x3
SnatchPull115%x2x4
Week9of12
TuesdayDay58
DipSnatchHS90%x1,95%x1,90%x1
PowerClean+PowerJerk(1+1)RM90%x(1+1),95%x(1+1),90%x(1+1)
CleanPull105%x2,110%x2x2,105%x2

WednesdayDay59
SnatchLongPull+TallSnatch5x(3+3)
TallJerk(fromshoulders)5x3
CleanLongPull+TallClean5x(3+3)

ThursdayDay60
Snatch70%x1,75%x1,80%x1,85%x1,90%x1,95%x1
Clean&Jerk70%x1,75%x1,80%x1,85%x1,90%x1,95%x1
BackSquat70%x1,80%x1,85%x1,90%x1,95%x1,80%x3x2
SnatchPull110%x2,115%x2x2,110%x2

FridayDay61
RestDay

SaturdayDay62
Snatch80%x2,85%x2,90%x2x2,90%x2
Clean&Jerk80%x(2+1),85%x(2+1),90%x(2+1)x2,90%x(2+1)
FrontSquat70%x2,80%x2,85%x2,90%x1,95%x1,85%x2,90%x1,95%x1
CleanPull100%x2,105%x2,110%x2x3
Takeboldnumbersupifyoufeelgood.
SundayDay63
RestDay
MondayDay64
SnatchHS90%x1,95%x1,90%x1
Clean&JerkHS90%x1,95%x1,90%x1
FrontSquatHS90%x1,95%x1,90%x1
SnatchPull120%x2x4
Week10of12
TuesdayDay65
DipSnatchHS90%x1,95%x1,90%x1
PowerClean+PowerJerk(1+1)RM90%x(1+1),95%x(1+1),90%x(1+1)
CleanPull110%x2x4

WednesdayDay66
SnatchLongPull+TallSnatch5x(3+3)
TallJerk(fromshoulders)5x3
CleanLongPull+TallClean5x(3+3)

ThursdayDay67
SnatchHS
Clean&JerkHS
BackSquatHS90%x1,95%x1
CleanPull110%x2x4

FridayDay68
RestDay
SaturdayDay69

Snatch80%x2,85%x2,90%x2,93%x2
Clean&Jerk80%x(2+1),85%x(2+1),90%x(2+1),93%x(2+1)
FrontSquat70%x2,80%x2,85%x2,90%x2,90%x2
SnatchPull110%x2,115%x2,120%x2x2
Takeboldnumbersupifyoufeelgood.
SundayDay70
RestDay
MondayDay71
SnatchHS90%x1x2
Clean&JerkHS90%x1x2
FrontSquatHS90%x1x2
CleanPull105%x2x3
Week11of12
TuesdayDay72
DipSnatchHS90%x1x2
PowerClean+PowerJerk(1+1)RM90%x(1+1)x2
SnatchPull100%x2x3

WednesdayDay73
SnatchLongPull+TallSnatch5x(3+3)
TallJerk(fromshoulders)5x3
CleanLongPull+TallClean5x(3+3)

ThursdayDay74
SnatchHS90%x1
Clean&JerkHS90%x1
BackSquatHS90%x2
CleanPull100%x2x3

FridayDay75
RestDay
SaturdayDay76
Snatch80%x2,85%x2,90%x2,95%x2
Clean&Jerk80%x(2+1),85%x(2+1),90%x(2+1),95%x(2+1)
FrontSquat70%x2,80%x2,85%x2,90%x2,92%x2
SnatchPull110%x2,115%x2,120%x2x2

SundayDay77
RestDay
MondayDay78
Snatch80%x1,85%x1,90%x1x3
Clean&Jerk80%x1,85%x1,90%x1
BackSquat75%x3,80%x2,85%x1x2
CleanPull90%x2,95%x2,100%x2
Week12of12
TuesdayDay79
DipSnatch70%x1x5
PowerClean+PowerJerk70%x(1+1)x5

WednesdayDay80
Snatch70%x1,75%x1,80%x1,85%x1x3
FrontSquat75%x2,80%x1,85%x1
SnatchPull90%x2x3

ThursdayDay81
Snatch60%x1x5
PowerClean+PowerJerk60%x(1+1)x5

FridayDay82
RestDay
SaturdayDay83
SnatchMax!
Clean&JerkMax!
FrontSquatHS

SundayDay84
RestDay