To edit this sheet go to 'File' -

7 Week Squat Emphasis (by Catalyst) Then enter your num

Lifts: If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that

Back Squat 122.5 Snatch 72.5 Muscle Snatch

Front Squat 102.05 Clean 90 Power Snatch
Overhead Squat 55 Jerk 80 Power Clean

Week 1
Day 1 Weight Reps X Sets Day 2 Weight
Back Squat 91.875 3 x 10 Muscle Snatch 45.5
Snatch Pull 65.25 5x3 Power Snatch 42
Snatch Deadlift 72.5 5x3 Snatch Balance 47.125
Push Press 45.5 5x5 3 sets; no rest: 20 KB Swings, 15 Push Ups

Notes: Notes:

Week 2
Day 1 Day 2
Back Squat 95.55 3 x 10 Muscle Snatch - HS
Snatch Pull 67.425 5x3 Power Snatch 45
Snatch Deadlift 74.675 5x3 OHS 35.75
Push Press 47.45 5x5 3 sets; no rest: 20 Sit Up, 15 Back Extension
Notes: Notes:

Week 3
Day 1 Day 2
Back Squat 99.225 3 x 10 Muscle Snatch 47.45
Snatch Pull 76.85 4x3 Power Snatch 45
Snatch Deadlift 74.675 5x3 Snatch Balance - HS
Push Press 48.75 5x5 Snatch Balance 0
3 sets; no rest: 20 V-Ups, 15 KB Swings
Notes: Notes:
 Notes: Notes:

Week 4
Day 1 Day 2
Back Squat 102.9 2 x 10 Muscle Snatch
Snatch Pull 71.05 3x3 Power Snatch 45
Snatch Deadlift 78.3 3x3 Power Snatch 46.8
Push Press 50.7 5x5 OHS - HS
OHS 0
3 sets; no rest: 15 Back Extensions, 15 Reverse Crunches
Notes: Notes:

Week 5
Day 1 Day 2
Back Squat 105.35 2x8 Muscle Snatch 48.75
Snatch Pull 72.5 3x3 Power Snatch 45
Snatch Deadlift 79.75 3x3 Power Snatch 48
Push Press 52 5x4 Snatch Balance 58
Snatch Balance 61.625
Snatch Balance 65.25
3 sets; no rest: 10 Back Extensions, 15 Russian Twists
Notes: Notes:

Week 6
Day 1 Day 2
Back Squat 107.8 2x6 Muscle Snatch 52
Snatch Pull 72.5 2x3 Power Snatch 45
Snatch Deadlift 79.75 2x2 Snatch Balance 58
Push Press 53.95 4x4 3 sets; no rest: 10 KB Swings, 15 Reverse Crunches

Notes: Notes:
 Notes: Notes:

Week 7
Day 1 Day 2
Snatch 50.75 1x2 Snatch 50.75
Snatch 54.375 1x2 Power Clean & Jerk 56
Snatch 58 1x1 3 sets; no rest: 10 Back Extensions, 10 Sit Ups
Snatch 61.625 1x3
Clean & Jerk 63 1x1
Clean & Jerk 67.5 1x1
Clean & Jerk 72 1x1
Clean & Jerk 76.5 1x1
Clean Pull 68.875 2x3
Back Squat 91.875 1x3
Back Squat 98 1x2
Back Squat 104.125 2x2
Notes: Notes:
To edit this sheet go to 'File' -> 'Make a Copy' or 'Download as'
Then enter your numbers in the yellow cells

n adjust these numbers at that time, otherwise don't mess with them! Notes: HS = Heavy Single (Work up to
OHS = Overhead Squat (
65 Push Press 65 SLDL = Stiff Legged Dead L
60 Snatch Push Press 77.5
80 Clean & Jerk 90 These numbers are "by feel". If you c
and make a note below the workout

Reps X Sets Day 3 Weight Reps X Sets Day 4

3x4 Front Squat 71.435 3 x 10 Jerk - HS
2x5 Clean Pull 81 5x3 Jerk
3x5 Clean Deadlift 90 5x3 Power Clean
Swings, 15 Push Ups Snatch Push Press 54.25 5x5 SLDL
3 sets; no rest: 15 Sit Ups, 15 Ba
tes: Notes: Notes:

Day 3 Day 4
Heavy Single Front Squat 74.4965 3 x 10 Jerk
1x5 Clean Pull 83.7 5x3 Power Clean
3x5 Clean Deadlift 92.7 5x3 SLDL
Up, 15 Back Extension Snatch Push Press 58.125 5x5 3 sets; no rest: 20 KB Swing, 15 Re
tes: Notes: Notes:

Day 3 Day 4
3x3 Front Squat 77.558 3 x 10 Jerk - heavy single
2x5 Clean Pull 86.4 4x3 Power Clean
Heavy Single Clean Deadlift 95.4 4x3 SLDL
2x3 Snatch Push Press 58.125 5x5 3 sets; no rest: 15 Back Extensi
V-Ups, 15 KB Swings
tes: Notes: Notes:
tes: Notes: Notes:

Day 3 Day 4
Heavy Single Front Squat 79.599 3x8 Jerk
2x2 Clean Pull 88.2 3x3 Jerk
1x3 Clean Deadlift 97.2 3x3 Power Clean
Heavy Single Snatch Push Press 60.45 5x5 Power Clean
2x3 SLDL
nsions, 15 Reverse Crunches 3 sets; no rest: 15 KB Swings,
tes: Notes: Notes:

Day 3 Day 4
3x3 Front Squat 81.64 2x6 Jerk - HS
2x2 Clean Pull 90 3x3 Power Clean
1x3 Clean Deadlift 99 3x3 Power Clean
1x2 Snatch Push Press 62 5x4 Power Clean
1x1 SLDL
1x1 3 sets; no rest: 12 KB Swings, 12 KB Si
tensions, 15 Russian Twists
tes: Notes: Notes:

Day 3 Day 4
2x2 Front Squat 83.681 2x4 Jerk
1x5 Clean Pull 90 2x2 Jerk
2x2 Clean Deadlift 99 2x2 Power Clean
ngs, 15 Reverse Crunches Snatch Push Press 64.325 4x4 SLDL
3 sets; no rest: 12 Back Extension
tes: Notes: Notes:
tes: Notes: Notes:

Day 3 Day 4
1x3 Snatch 50.75 1x1 Snatch
1x3 Snatch 54.375 1x1 Clean & Jerk
k Extensions, 10 Sit Ups Snatch 58 1x3 3 sets; no rest: 10 KB Swings, 10 Re
Clean & Jerk 63 1x1
Clean & Jerk 67.5 1x1
Clean & Jerk 72 1x1
Snatch Pull 65.25 2x3
Front Squat 76.5375 1x2
Front Squat 81.64 1x1
Front Squat 86.7425 1x1

tes: Notes: 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)
SLDL = Stiff Legged Dead Lift ( http://catalystathletics.com/exercises/exercise.php?exerciseID=86 )

e 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,
make a note below the workout. Also note how you feel, misses, etc. Try to take a rest day between day 4 and 5.

Weight Reps X Sets Day 5 Weight

Heavy Single Snatch - HS Heavy Single
0 2x3 Clean & Jerk - HS Heavy Single
56 2x5 Back Squat - HS Heavy Single
by feel 3x5
sets; no rest: 15 Sit Ups, 15 Back Extensions
Notes: Notes:

Day 5
60 2x4 Snatch - HS Heavy Single
60 1x5 Clean & Jerk - HS Heavy Single
> last week 3x5 Front Squat - HS Heavy Single
ets; no rest: 20 KB Swing, 15 Reverse Crunches
Notes: Notes:

Day 5
Heavy Single Snatch - HS Heavy Single
60 2x5 Clean & Jerk - HS Heavy Single
> last week 3x5 Back Squat - HS Heavy Single
3 sets; no rest: 15 Back Extensions, 15 HLR

Notes: Notes:
 Notes: Notes:

Day 5
60 2x2 Snatch - HS Heavy Single
64 1x3 Clean & Jerk - HS Heavy Single
60 2x2 Front Squat - HS Heavy Single
62.4 1x3
> last week 3x5
3 sets; no rest: 15 KB Swings, 15 Sit Ups
Notes: Notes:

Day 5
Heavy Single Snatch - HS Heavy Single
60 1x2 Clean & Jerk - HS Heavy Single
62.4 1x2 Back Squat - HS Heavy Single
64 1x3
> last week 3x5
no rest: 12 KB Swings, 12 KB Side Bends (per side)

Notes: Notes:

Day 5
60 1x2 Snatch - HS Heavy Single
64 2x2 Clean & Jerk - HS Heavy Single
60 1x5 Back Squat - HS Heavy Single
> last week 3x5
sets; no rest: 12 Back Extensions, 12 Sit Ups
Notes: Notes:
 Notes: Notes:

Day 5
43.5 1x5 Snatch - HS Heavy Single
54 1x5 Clean & Jerk - HS Heavy Single
ts; no rest: 10 KB Swings, 10 Reverse Crunches Back Squat - HS Heavy Single

Notes: Notes: