Day 19: Catalyst Strength Cycle - Back Squat Emphasis

• Snatch + Pause Overhead Squat - 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
• Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1) x 4
• Push Press - 80% x 5, 85% x 3 x 2

3 sets:
5 box jumps (mid-thigh +); no rest
max rep push-ups (stop short of failure); rest 30 sec

Day 18: Catalyst Strength Cycle - Back Squat Emphasis

• Back Squat - 85% x 3 x 4
• Snatch Pull - 90% (of snatch) x 3, 95% x 3 x 3
• Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3, 90% x 3 x 2
• SLDL - 3 x 5

Day 17: Rest

Day 16: Catalyst Strength Cycle - Back Squat Emphasis

• Front Squat - 70% x 2 x 5

• Snatch - heavy single
• Clean & Jerk - heavy single
• Weighted Lunge - 3 x 8/leg

Day 15: Rest

Day 14: Catalyst Strength Cycle - Back Squat Emphasis

• Power Clean + Clean + Jerk - 75% (of clean) x 1+1+1 x 3, 80% x 1+1+1 x 2
• Mid-Hang Snatch - 65% x 3 x 3, 70% x 3 x 2
• Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 2, 80% x 5+1

4 sets; no rest:
10 plate topside halfmoons/side
5 KB clean/arm

Day 13: Catalyst Strength Cycle - Back Squat Emphasis

• Back Squat - 85% x 2 x 5
• Clean Pull - 90% (of clean) x 3 x 3, 95% x 3 x 2
• Halting Clean Deadlift - 85% (of clean) x 3 x 2, 90% x 3
• Good Morning - 3 x 5

Day 12: Catalyst Strength Cycle - Back Squat Emphasis

• Snatch + Pause Overhead Squat - 70% x 3+1 x 3, 75% x 3+1 x 2
• Power Clean + Power Jerk - 75% x 2(1+1) x 3, 80% x 2(1+1) x 2
• Push Press - 75% x 5, 80% x 5 x 2

3 sets; no rest:
8 KB snatch/arm
12 chin-ups

Day 11: Catalyst Strength Cycle - Back Squat Emphasis

• Front Squat - 70% x 2 x 5
• Snatch Pull - 90% (of snatch) x 3 x 3, 95% x 3 x 2
• Halting Snacth Deadlift (upper thigh) - 85% (of snatch) x 3 x 2, 90% x 3
• SLDL - 3 x 5

Day 10: Catalyst Strength Cycle - Back Squat Emphasis

Rest Day

Day 9: Catalyst Strength Cycle - Back Squat Emphasis

• Back Squat - 80% x 3 x 5
• Snatch - heavy single; 75% (of HS) x 2 x 3
• Clean & Jerk - heavy single; 75% (of HS) x 2+1 x 3
• Weighted Lunge - 3 x 8/leg

Day 8: Catalyst Back Squat Emphasis Strength Cycle

• Front Squat - 70% x 2 x 5
• Clean Pull - 90% (of clean) x 3 x 5
• Halting Clean Deadlift - 85% (of clean) x 3 x 3
• Good Morning - 3 x 5

Day 7 Catalyst Back Squat Emphasis Strength Cycle

• Snatch + Pause Overhead Squat - 70% x 3+1 x 5
• Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 5
• Push Press - 75% x 5 x 3

4 sets; no rest:
6 DB hang power snatch / arm
10 pull-ups

Day 6, Back Squat Strength Cycle

• Back Squat - 75% x 3 x 5
• Snatch - heavy single
• Clean & Jerk - heavy single
• Weighted Lunge - 3 x 5/leg

Day 5, Rest

Back Squat Emphasis CA - Strength Cycle Day 4

• Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
• Mid-Hang Snatch - 60% x 3 x 4
• Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3

3 sets: no rest:
10 DB hang power clean + push press
1 rope climb (or 10 rope pull-ups)

Day 3 - Back Squat Emphasis C.A. Strength Cycle

• Front Squat - 65% x 2 x 5
• Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
• Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
• Good Morning - 3 x 5

Day 2, 6 week Catalyst Back Squat Strength Cycle

• Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
• Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
• Push Press - 75% x 5 x 3

With no rest:
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row

Day 1, 6 Week Catalyst Back Squat Cycle

We're starting a competitor's emphasis set of programming for those of us wanting to compete. I'll be posting the WODs daily on my blog so everyone can plan. As always, adding this programming to your normal WODing, I strongly recommend listening to your body and scaling the normal WODs as necessary, subbing a good 30 minutes of mobility work in on days you need a break etc. Be smart!

Here is day one of the 6 Week Catalyst Strength Cycle - Back Squat Emphasis courtesy of Catalyst Athletics. Recommended to me by a friend and coach at CrossFit Memorial Houston. Looks like a great system shock. Form first, and have fun!

• Back Squat - 70% x 3 x 5
• Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
• Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
• SLDL - 3x5