Back to Web Version
A Various Variety of Variations
9 weeks
Please do not distribute or publish Catalyst Athletics programs without permission.
Monday - Day 1
Concentric Power Jerk – 3RM, 90%x3, 95%x3
Back Squat with 15-20kg of chains – 10RM, 90%x10, 90%xMax reps
Bulgarian Split Squat (reps/leg, moderate wt) – 3x10
Box Jump – 3x5
A1. Snatch Press - 3 x 15
A2. Hanging Leg Raise - 3 x max
A Various Variety of Variations Week 1 of 9
This 9-week cycle uses different competition and strength lifts with each exposure for the
first 6 weeks, and then focuses on heavy single competition lifts for the final weeks to
prepare for competition or max snatch and clean & jerk testing. The first phase uses a lot of
maximal effort work, but is limited to 2-week burdening periods to make it more tolerable.
Contains plenty of accessory work.
Volume: Moderate-High
Intensity: High
Notes:
Percentages following an RM or HS are of that max set.
Tuesday - Day 2
Hang Power Clean (knee) + Hang Clean (knee) + Clean – RMx1+1+1, 90%x1+1+1,
95%x1+1+1
Floating Clean Deadlift – 5RM, 90%x5x2
Good Morning (moderate weight) – 3x10
A1. Farmer Walk - 50m x 3
A2. Weighted Plank - 3 x 20-30 sec
Wednesday - Day 3
Push Press + Power Jerk + Jerk - RMx1+2+3, 90%x1+2+3, 95%x1+2+3
Safety Bar Squat – 6RM, 90%x6, 90%xMax Reps
Back Squat Jump (% of BS) – 20%x5x4
Turkish Get-up - 3 x 5/side
Thursday - Day 4
Snatch from Power Position – 3RM, 90%x3, 95%x3
Sumo Deadlift – 8RM, 90%x8x2
Single-Leg Deadlift (reps/leg, moderate weight) – 3x6
Back Extension with DB row – 3x15
A1. Snatch Grip Upright Row - 3 x15
A2. Bent Row - 3 x 10
A3. V-Up - 3 x max
Friday - Day 5
Rest day
Saturday - Day 6
Snatch - on the minute – 70%x1x3, 73%x1x3, 76%x1x3, HS
Clean & Jerk - on the minute – 70%x1+1x3, 73%x1+1x3, 76%x1+1x3, HS
Pin Front Squat (parallel) – 6RM, 90%x6, 90xMax Reps
Jerk Recovery – 3RM
Ab Wheel - 3 x max
Sunday - Day 7
Rest day
Monday - Day 8
Jerk Behind the Neck – 3RM, 90%x3, 95%x3
Narrow Stance Back Squat – 8RM, 90%x8, 90% x max reps
Lateral Lunge (reps/leg) – 3x10
Broad Jump – 3x5
A1. Dip - 3 x 15
A2. Weighted Sit-up - 3 x max
(%s after RM are of that RM)
A Various Variety of Variations Week 2 of 9
Tuesday - Day 9
Snatch High-Pull + Hang Snatch (knee) + Overhead Squat -1+1+1RM, 90%x1+1+1,
95%x1+1+1
Halting Snatch Deadlift on Riser (upper thigh) – 5RM, 90%x5x2
SLDL – 3x8
A1. 2-Arm DB Overhead Carry - 50m x 3
A2. Weighted Plank - 3 x 20-30 sec
Wednesday - Day 10
Snatch Balance + Snatch Push Press - 1+5RM, 90%x1+5, 95%x1+5
Parallel Front Squat – 6RM, 90%x6, 90%xMax reps
Jumping Squat – 60%x5x3
Decline Sit-ups - 3 x max reps
Thursday - Day 11
Hang Clean (below knee) – 3Rm, 90%x3x2
Slow Clean Pull to Hold – 6RM, 90%x6x2
RLE Good Morning – 3x15
Weighted Back Extension – 3x10
A1. DB Row - 3 x15
A2. DB Curl - 3 x 15
A3. Jack Knife - 3 x max
Friday - Day 12
Rest day
Saturday - Day 13
Snatch (on the minute) – 70%x1x10
Clean & Jerk (on the minute) – 70%x1+1x10
Contrast Back Squat - work to heavy single; follow each of the last 3 attempts
immediately w/ a set of 10 at 50% of the last HS
Jerk Support (10 sec) – 1RM
Standing Plate Twist - 3 x 15/side
Sunday - Day 14
Rest day
Monday - Day 15
Power Jerk (% of jerk) – 60%x2x5
Back Squat – 70%x5x3
Walking Lunge (unweighted; reps/leg) – 3x10
A1. Push-ups - 3 x 10-15
A2. Plank (no weight) - 3 x 30-60 sec
A Various Variety of Variations Week 3 of 9
Tuesday - Day 16
Snatch – 70%x1x5
Snatch High-Pull – 70%x3x4
A1. KB Swing - 3 x 15
A2. Standing Plate Twist - 3 x 15/side
Wednesday - Day 17
Overhead Squat – 70%x1x5
Pause Back Squat – 60%x5x3
Box Jump – 3x5
Jack Knife - 3 x 15-20
Thursday - Day 18
Clean – 70%x1x5
Clean Pull – 70%x3x4
1-Legged DB RDL (light; reps/leg) – 3x10
A1. Bent Row - 3 x 10-15 (light)
A2. Reverse Crunch - 3 x 15-20
Friday - Day 19
Rest day
Saturday - Day 20
Snatch (on the minute) – 70%x1x10
Clean and Jerk (on the minute) – 70%x1+1x10
Front Squat – 75%x3x3
Abs of choice
Sunday - Day 21
Rest day
Monday - Day 22
Pause Jerk – 2RM, 90%x2x2 (% of RM)
A1. Front Squat – 3RM
A2. Back Squat – Max rep BS w/ 3RM FS weight
Work to 3RM FS; use same weight for max rep BS after each FS set. You will repeat
this process 3x.
Weighted Lunge – 3x10
Box Jump – 4x3
A1. DB Press - 3 x 10
A2. Weighted Decline Sit-up - 3 x 10
A Various Variety of Variations Week 4 of 9
Tuesday - Day 23
Power Clean + Clean - 1+1RM, 90%x1+1x2
Clean Deadlift on Riser – 4RM, 90%x4x2
Seated Good Morning – 3x8
A1. 1-arm Farmer Walk - 50m x 3/side
A2. Weighted Plank - 3 x 20-30 sec
Wednesday - Day 24
Jerk Behind the Neck + Jerk - 1+1RM, 90%x2, 95%x2
Parallel Back Squat w 3 sec eccentric – 4RM, 90%x4, 90%xMax reps
1/4 Squat Jump – 40%x3x3
Turkish Get-up - 3 x 5/side
Thursday - Day 25
Segment Snatch (below knee) – 2RM, 90%x2, 95%x2
Snatch Pull with 5 sec eccentric – 3RM, 90%x3x2
RLE SLDL (reps/leg) – 3x6
Back Extension holding barbell snatch grip: 3x10
A1. Pull-ups - 3 x10
A2. Hollow Rock - 3 x max
Friday - Day 26
Rest day
Saturday - Day 27
Snatch (on the minute) – 70%x1x3, 75%x1x3, 80%x1x3, HS
Clean & Jerk (on the minute) – 70%x1+1x3, 75%x1+1x3, 80%x1+1x3, HS
Pause Front Squat – 5RM, 90%x5, 90%xMax reps
Jerk Support - 5 sec – 2RM
Hanging Leg Raise - 3 x max
Sunday - Day 28
Rest day
Monday - Day 29
Rebound Power Jerk – 2RM, 90%x2, 90%x2
Pause Back Squat with 3 sec eccentric – 5RM, 90%x5, 90%xMax Reps
Weighted Step-up (below knee height; reps/leg) – 3x8
Broad Jump – 4x3
A1. Alternating KB Press - 3 x 10
A2. GHD Sit-up - 3 x 10
A Various Variety of Variations Week 5 of 9
Tuesday - Day 30
Segment Clean (mid-thigh) – 2RM, 90%x2, 95%x2
Segment Clean Pull (1") – 4RM, 90%x4x2
SLDL – 3x8
A1. 1-arm DB Overhead Carry - 50m x 3
A2. Weighted Plank - 3 x 20-30 sec
Wednesday - Day 31
Push Press – 2RM, 90%x2, 95%x2
Bottom-up Front Squat – 5RM, 90%x5, 90%xMax Reps
Back Squat Jump – 20%x3, 25%x3, 30%x3
Turkish Get-up - 3 x 5/side
Thursday - Day 32
Segment Snatch (below knee) – 2RM, 90%x2, 95%x2
Snatch Pull on Riser – 4RM, 90%x4x2
RLE Good Morning (reps/leg) – 3x6
Back Extension with 3 sec pause at top – 3x10
A1. Snatch Grip Bent Row - 3 x10
A2. V-up - 3 x max
Friday - Day 33
Rest day
Saturday - Day 34
Snatch (on the minute) – 70%x1x5, 75%x1x5
Clean & Jerk (on the minute) – 70%x1+1x5, 75%x1+1x5
Front Squat with 15-20kg of chains – 5RM, 90%x5, 90%xMax Reps
Jerk Support in Split - 5 sec – 1RM
Weighted Sit-up - 3 x 15
Sunday - Day 35
Rest day
Monday - Day 36
Jerk – 70%x1x2, 75%x1x3
Back Squat – 75%x4x3
Walking Lunge (unweighted; reps/leg) – 3x10
A1. Push-ups - 3 x 10-15
A2. Plank (no weight) - 3 x 30-60 sec
A Various Variety of Variations Week 6 of 9
Tuesday - Day 37
Snatch – 70%x1x2, 75%x1x3
Snatch High-Pull – 75%x3x4
A1. KB Swing - 3 x 15
A2. Standing Plate Twist - 3 x 15/side
Wednesday - Day 38
Snatch Balance – 70%x1x5
Pause Back Squat – 65%x4x3
Box Jump – 4x3
Jack Knife - 3 x 15-20
Thursday - Day 39
Clean – 70%x1x2, 75%x1x3
Clean Pull – 75%x3x4
1-Legged DB RDL (light; reps/leg) – 3x10
A1. Bent Row - 3 x 10-15 (light)
A2. Reverse Crunch - 3 x 15-20
Friday - Day 40
Rest day
Saturday - Day 41
Snatch (on the minute) – 75%x1x10
Clean & Jerk (on the minute) – 75%x1+1x10
Front Squat – 75%x3x3
Abs of choice
Sunday - Day 42
Rest day
Monday - Day 43
Snatch (% of HS; work up past first HS if possible) – HS, 85%x1, 90%x1, 90%x1, HS
Snatch Pull – 85%x3, 90%x3, 95%x2, 98%x2, 101%x2, 104%x1, 107%x1, 110%x1
Back Squat (% of HS) – HS, 80%xMax reps
A Various Variety of Variations Week 7 of 9
Tuesday - Day 44
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 70%x1+1, 75%x1+1, 80%x1+1,
70%x1+1, 75%x1+1, 80%x1+1
Clean Pull – 80%x3x4
Box Jump – 4x3
Wednesday - Day 45
Clean & Jerk (% of HS; work up past first HS if possible) – HS, 85%x1+1, 90%x1+1,
95%x1+1, HS
Clean Pull – 85%x3, 90%x3, 95%x2, 98%x2, 101%x2, 104%x1, 107%x1, 110%x1
Front Squat – 70%x3, 75%x3x3
Thursday - Day 46
Snatch – 70%x1, 75%x1, 80%x1, 70%x1, 75%x1, 80%x1, 70%x1, 75%x1, 80%x1
Snatch High-Pull – 80%x3x4
Box Jump – 4x3
Friday - Day 47
Rest day
Saturday - Day 48
Snatch (% of HS) – HS, 70%x2, 80%x2
Clean & Jerk (% of HS) - HSx1+1, 75%x2+1x2
Front Squat (% of HS) – HS, 85%x1, 90%x1, 95%x1
Abs of choice
Sunday - Day 49
Rest day
Monday - Day 50
Snatch (% of HS; work up past first HS if possible) – HS, 85%x1, 90%x1, 95%x1, HS
Snatch Pull – 90%x2, 95%x2, 100%x2, 103%x2, 109%x1, 112%x1, 115%x1
Back Squat (% of HS) – HS, 90%x2
A Various Variety of Variations Week 8 of 9
Tuesday - Day 51
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 73%x1+1, 78%x1+1, 83%x1+1,
75%x1+1, 80%x1+1, 85%x1+1
Clean Pull – 85%x2x3
Box Jump – 3x3
Wednesday - Day 52
Clean & Jerk (% of HS; work up past first HS if possible) - HS, 85%x1+1, 90%x1+1,
95%x1+1, HS
Clean Pull – 90%x2, 95%x2, 100%x2, 103%x2, 106%x2, 109%x1, 112%x1, 115%x1
Front Squat – 70%x2, 75%x2, 80%x2x2
Thursday - Day 53
Snatch – 70%x1, 75%x1, 80%x1, 73%x1, 78%x1, 83%x1, 75%x1, 80%x1, 85%x1
Snatch High-Pull – 85%x2x3
Box Jump – 3x3
Friday - Day 54
Rest day
Saturday - Day 55
Snatch – HS
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1
Front Squat – 70%x2, 80%x1, 85%x1, 90%x1
Abs of choice
Sunday - Day 56
Rest day
Monday - Day 57
Snatch – 70%x1, 75%x1, 80%x1, 85%x1x3
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1
Clean Pull – 85%x2, 90%x2, 95%x2
Back Squat – 70%x2, 80%x2, 85%x2
A Various Variety of Variations Week 9 of 9
Tuesday - Day 58
Snatch from Power Position – 60%x2, 65%x2, 70%x1x5
Power Clean & Jerk – 60%x1+1x5
Planks (unweighted) - 3 x 30-60sec
Wednesday - Day 59
Snatch – 60%x1x5
Clean & Jerk – 60%x1+1x5
Planks (unweighted) - 3 x 30-60sec
Thursday - Day 60
Snatch – 70%x1, 75%x1, 80%x1x3
Clean & Jerk – 70%x1+1, 75%x1+1x2