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1 RM
B. Squat 100 Snatch 100 Power Snatch 100 Catalyst Athletics 4-Week Leg Strength Block 2
F. Squat 100 C&J 100 Power Clean 100
OH Squat 100 Clean 100 Power Jerk 100
Jerk 100 Push Press 100

Exercise Weight Rep/Set

Week 1 1 2 3 4 5 6 7

Back Squat 65 10r3s Jerk 70 3r5s Back Squat 75 5r5s Power Snatch 65 3r4s Back Squat 80 3r8s

Block Snatch Power Clean +

70 3r5s Push Press 75 5r2s Block Clean (knee) 70 3r5s 65 3r4s Snatch 70 3r2s
(knee) Power Jerk

Snatch Pull on 2" Clean Pull on 2"

90 3r4s 80 4r2s 90 3r4s Snatch High-Pull 70 3r2s Rest 75 2r3s Rest
riser riser

Heaving Sn Bal +
65 1+2r4s Snatch High-Pull 70 5r2s SLDL 60 5r3s 75 3r Clean and Jerk 70 3r2s
OHS

75 5r2s 75 2r3s

Week 2 5 7

Back Squat 70 10r3s Jerk 70 3r2s Back Squat 80 5r5s Power Snatch 65 3r2s Back Squat 85 3r8s

Block Snatch
70 3r2s 75 3r3s Block Clean (knee) 70 3r2s 70 3r2s Snatch 75 3r3s
(knee)

Power Clean and

75 3r3s Push Press 80 4r3s 75 3r3s 65 3r2s 80 2r2s
Power Jerk

Snatch Pull on 2" Clean Pull on 2"

90 3r2s 85 3r 90 3r2s 70 3r2s Rest Clean and Jerk 75 3r3s Rest
Riser Riser

95 3r2s Snatch High-Pull 75 5r4s 95 3r2s Snatch High-Pull 75 3r3s 80 2r2s

Heaving Sn Bal +
65 1+2r2s SLDL 65 5r3s
OHS

70 1+2r2s

Week 3 5 7

Back Squat 73 10r3s Jerk 70 3r2s Back Squat 83 5r5s Power Snatch 65 3 Back Squat 88 3r8s

Block Snatch
70 3r2s 75 3 Block Clean (knee) 70 3r2s 70 3r2s Snatch 75 3
(knee)

75 3 80 2r2s 75 3 75 2 80 3
Rest Rest
Power Clean +
80 2r2s Push Press 80 4 80 2r2s 65 3 85 2
Power Jerk

Snatch Pull on 2" Clean Pull on 2"

95 3r4s 85 3r3s 95 3r4s 70 3r2s 80 2r2s
Riser Riser

Heaving Sn Bal +
70 1+2r2s Snatch High-Pull 75 5r2s SLDL 65 5r 75 2 Clean and Jerk 75 3
OHS

75 1+1r2s 80 5r2s 70 5r2s Snatch High-Pull 75 3 80 3

80 3r2s 85 2

80 2r2s

Week 4 1 2 3 4 5 7 Starting lifts from week 1

Mid-hang Power
Snatch 50 3 60 2r5s Push Press Max Power Snatch 60 1r5s Back Squat Max
Snatch
Snatch 86

40 total Power Clean and

60 2r2s Pull Up High-Hang Snatch 50 2r5s 60 1r5s Snatch Heavy Single
reps Power Jerk
C&J 120

Power Clean and

65 2r2s 60 1r5s Clean and Jerk Heavy Single
Jerk
Clean 120

80% of
70 2 Squat Jump 3r3s
PR
Jerk 120

Power Clean 60 2r2s Snatch 80

Power Snatch 80
Rest Rest
Don't expect
70 2r3s snatch or clean C&J 80
and jerk PRs Power Clean 96
today. Do what
Jerk 65 3r2s you can, and if you
can't break 80%, Power Jerk 106
throw in a few
70 3r2s more singles
between 70-80%. Push Press 105

Squat Jump 3r4s

B. Squat 175

Unloaded, controlled squat to bottom position, immediate transition and maximal

speed into vert. jump
F. Squat 136

OH Squat 90