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4-Block Cycle 4
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4-Block Cycle 4


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Duration: 16 Weeks
Days/Week: 5 (Web)

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis using the original format of the Catalyst Athletics online training program.

"Snatch 78 to 83 clean and jerk 86 to 102 front squat 110 to 128 back squat 130 to 143" - Rogerio F.

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Sample Week

Week 1 Day 1 Monday
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  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - (6, 8, 10 reps) x 2
  • Weighted sit-ups - 3 x 10
Week 1 - Strength mesocycle 1

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Week 1 Day 2 Tuesday
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  • Mid-hang muscle snatch - 60% x 3 x 3
  • 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets
10-16-20 reps for time:
KB swings - 30% BW
KB clean + 2 push press (each side) - 30% BW

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Week 1 Day 3 Wednesday
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  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single
3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW

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Week 1 Day 4 Thursday
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Rest

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Week 1 Day 5 Friday
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  • Power snatch - 75% x 2 x 3
  • Snatch balance - heavy single; 80% x 2 x 2
5 rounds for time:
8 kipping pull-ups
200 m row

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Week 1 Day 6 Saturday
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  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab wheel - 3 x 15


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Week 1 Day 7 Sunday
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Rest

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