7 Week Squat Emphasis (Catalyst).xlsx
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7 Week Squat Emphasis (by Catalyst) Lifts: If during your training you hit a heavy single PR in these l Back Squat 100 Snatch 100 Front Squat 100 Clean 100 Overhead Squat 100 Jerk 100 Week 1 Day 1 Weight Reps X Sets Day 2 Back Squat 75 3 x 10 Muscle Snatch Snatch Pull 90 5 x 3 Power Snatch Snatch Deadlift 100 5 x 3 Snatch Balance Push Press 70 5 x 5 3 sets; no re Notes: Week 2 Day 1 Day 2 Back Squat 78 3 x 10 Snatch Pull 93 5 x 3 Power Snatch Snatch Deadlift 103 5 x 3 OHS Push Press 73 5 x 5 3 sets; no rest Notes: Week 3 Day 1 Day 2 Back Squat 81 3 x 10 Muscle Snatch Snatch Pull 106 4 x 3 Power Snatch Snatch Deadlift 103 5 x 3 Push Press 75 5 x 5 Snatch Balance 3 sets; no r Notes: Week 4 Day 1 Day 2 Back Squat 84 2 x 10 Muscle Snatch Snatch Pull 98 3 x 3 Power Snatch Muscle Snatch - HS Snatch Balance - HS
Transcript of 7 Week Squat Emphasis (Catalyst).xlsx
Sheet17 Week Squat Emphasis (by Catalyst)To edit this sheet go to 'File' -> 'Make a Copy' or 'Download as'Then enter your numbers in the yellow cells
Lifts:If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that time, otherwise don't mess with them!Notes:HS = Heavy Single (Work up to a heavy single. If you miss twice, you're done with that lift... so don't miss!)OHS = Overhead Squat (probably easiest to unrack it behind the neck and jerk it up from there)Back Squat100Snatch100Muscle Snatch100Push Press100SLDL = Stiff Legged Dead Lift ( http://catalystathletics.com/exercises/exercise.php?exerciseID=86 )Front Squat100Clean100Power Snatch100Snatch Push Press100 Overhead Squat100Jerk100Power Clean100Clean & Jerk100These numbers are "by feel". If you can't do it with good form, drop the weight a little until you can do it with good form, and make a note below the workout. Also note how you feel, misses, etc. Try to take a rest day between day 4 and 5.
Week 1Day 1WeightReps X SetsDay 2WeightReps X SetsDay 3WeightReps X SetsDay 4WeightReps X SetsDay 5WeightBack Squat753 x 10Muscle Snatch703 x 4Front Squat703 x 10Jerk - HSHeavy SingleSnatch - HSHeavy SingleSnatch Pull905 x 3Power Snatch702 x 5Clean Pull905 x 3Jerk02 x 3Clean & Jerk - HSHeavy SingleSnatch Deadlift1005 x 3Snatch Balance653 x 5Clean Deadlift1005 x 3Power Clean702 x 5Back Squat - HSHeavy SinglePush Press705 x 53 sets; no rest: 20 KB Swings, 15 Push UpsSnatch Push Press705 x 5SLDLby feel3 x 53 sets; no rest: 15 Sit Ups, 15 Back ExtensionsNotes:Notes:Notes:Notes:Notes:
Week 2Day 1Day 2Day 3Day 4Day 5Back Squat783 x 10Muscle Snatch - HSHeavy SingleFront Squat733 x 10Jerk752 x 4Snatch - HSHeavy SingleSnatch Pull935 x 3Power Snatch751 x 5Clean Pull935 x 3Power Clean751 x 5Clean & Jerk - HSHeavy SingleSnatch Deadlift1035 x 3OHS653 x 5Clean Deadlift1035 x 3SLDL> last week3 x 5Front Squat - HSHeavy SinglePush Press735 x 53 sets; no rest: 20 Sit Up, 15 Back ExtensionSnatch Push Press755 x 53 sets; no rest: 20 KB Swing, 15 Reverse CrunchesNotes:Notes:Notes:Notes:Notes:
Week 3Day 1Day 2Day 3Day 4Day 5Back Squat813 x 10Muscle Snatch733 x 3Front Squat763 x 10Jerk - heavy singleHeavy SingleSnatch - HSHeavy SingleSnatch Pull1064 x 3Power Snatch752 x 5Clean Pull964 x 3Power Clean752 x 5Clean & Jerk - HSHeavy SingleSnatch Deadlift1035 x 3Snatch Balance - HSHeavy SingleClean Deadlift1064 x 3SLDL> last week3 x 5Back Squat - HSHeavy SinglePush Press755 x 5Snatch Balance02 x 3Snatch Push Press755 x 53 sets; no rest: 15 Back Extensions, 15 HLR3 sets; no rest: 20 V-Ups, 15 KB SwingsNotes:Notes:Notes:Notes:Notes:
Week 4Day 1Day 2Day 3Day 4Day 5Back Squat842 x 10Muscle SnatchHeavy SingleFront Squat783 x 8Jerk752 x 2Snatch - HSHeavy SingleSnatch Pull983 x 3Power Snatch752 x 2Clean Pull983 x 3Jerk801 x 3Clean & Jerk - HSHeavy SingleSnatch Deadlift1083 x 3Power Snatch781 x 3Clean Deadlift1083 x 3Power Clean752 x 2Front Squat - HSHeavy SinglePush Press785 x 5OHS - HSHeavy SingleSnatch Push Press785 x 5Power Clean781 x 3OHS02 x 3SLDL> last week3 x 53 sets; no rest: 15 Back Extensions, 15 Reverse Crunches3 sets; no rest: 15 KB Swings, 15 Sit UpsNotes:Notes:Notes:Notes:Notes:
Week 5Day 1Day 2Day 3Day 4Day 5Back Squat862 x 8Muscle Snatch753 x 3Front Squat802 x 6Jerk - HSHeavy SingleSnatch - HSHeavy SingleSnatch Pull1003 x 3Power Snatch752 x 2Clean Pull1003 x 3Power Clean751 x 2Clean & Jerk - HSHeavy SingleSnatch Deadlift1103 x 3Power Snatch801 x 3Clean Deadlift1103 x 3Power Clean781 x 2Back Squat - HSHeavy SinglePush Press805 x 4Snatch Balance801 x 2Snatch Push Press805 x 4Power Clean801 x 3Snatch Balance851 x 1SLDL> last week3 x 5Snatch Balance901 x 13 sets; no rest: 12 KB Swings, 12 KB Side Bends (per side)3 sets; no rest: 10 Back Extensions, 15 Russian TwistsNotes:Notes:Notes:Notes:Notes:
Week 6Day 1Day 2Day 3Day 4Day 5Back Squat882 x 6Muscle Snatch802 x 2Front Squat822 x 4Jerk751 x 2Snatch - HSHeavy SingleSnatch Pull1002 x 3Power Snatch751 x 5Clean Pull1002 x 2Jerk802 x 2Clean & Jerk - HSHeavy SingleSnatch Deadlift1102 x 2Snatch Balance80 2 x 2Clean Deadlift1102 x 2Power Clean751 x 5Back Squat - HSHeavy SinglePush Press834 x 43 sets; no rest: 10 KB Swings, 15 Reverse CrunchesSnatch Push Press834 x 4SLDL> last week3 x 53 sets; no rest: 12 Back Extensions, 12 Sit UpsNotes:Notes:Notes:Notes:Notes:
Week 7Day 1Day 2Day 3Day 4Day 5Snatch701 x 2Snatch701 x 3Snatch701 x 1Snatch601 x 5Snatch - HSHeavy SingleSnatch751 x 2Power Clean & Jerk701 x 3Snatch751 x 1Clean & Jerk601 x 5Clean & Jerk - HSHeavy SingleSnatch801 x 13 sets; no rest: 10 Back Extensions, 10 Sit UpsSnatch801 x 33 sets; no rest: 10 KB Swings, 10 Reverse CrunchesBack Squat - HSHeavy SingleSnatch851 x 3Clean & Jerk701 x 1Clean & Jerk701 x 1Clean & Jerk751 x 1Clean & Jerk751 x 1Clean & Jerk801 x 1Clean & Jerk801 x 1Snatch Pull902 x 3Clean & Jerk851 x 1Front Squat751 x 2Clean Pull952 x 3Front Squat801 x 1Back Squat751 x 3Front Squat851 x 1Back Squat801 x 2Back Squat852 x 2Notes:Notes:Notes:Notes:Notes:
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