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