1. Back Squat - 85% x 3 x 8
2. Snatch - 75% x 3 x 3, 80% x 2 x 2
3. Clean & Jerk - 75% x 3 x 2, 80% x 2 x 2
4. Snatch High-Pull - 70% (of snatch) x 3, 75% x 3 x 2

Rest day.

1. Power Snatch - 65% x 3 x 2, 70% x 3 x 2
2. Power Clean - 65% x 3 x 2, 70% x 3 x 2
3. Power Jerk - 65% x 3 x 2, 70% x 3 x 2
4. Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3

4 sets; no rest:
10 1-arm KB push press/side
200 rope jumps (or 2 min max)

1. Back Squat - 80% x 5 x 5
2. Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
3. Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2
4. SLDL - 65% (of back squat) x 5 x 3

1. Jerk behind the neck - 75% x 3 x 5
2. Push Press - 75% x 5 x 2, 80% x 5 x 2
3. Jerk Dip Squat - 85% (of jerk) x 5 x 3

4 sets; no rest:
10 pull-ups
15 KB swings

1. Back Squat - 70% x 10 x 3
2. Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
3. Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2
4. Overhead Squat - 65% x 3 x 2, 70% x 3 x 3
Week 2 of 4 (2 of 12)

Rest day.

1. Back Squat - 80% x 3 x 8
2. Snatch - 70% x 3 x 2, 75% x 2 x 3
3. Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
4. Snatch High-Pull - 70% (of snatch) x 3 x 3

Rest/make-up day.

Anybody SORE yet?!

1. Power Snatch - 65% x 3 x 4
2. Power Clean - 65% x 3 x 4
3. Power Jerk - 65% x 3 x 4
4. Snatch High-Pull - 70% x 5 x 3

3 sets; no rest:
600 m row
15 DB push press

More squats!

1. Back Squat - 75% x 5 x 5
2. Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
3. Halting Clean Deadlift - 80% (of clean) x 3 x 3
4. SLDL - 60% (of back squat) x 5 x 3

Somebody get this man some weightlifting shoes! 

Day 2

1. Jerk behind the neck - 70% x 3 x 5
2. Push Press - 75% x 5 x 4
3. Jerk dip squat - 80% (of jerk) x 5 x 3

3 sets; no rest:
2 min jump rope
15 pull-ups

Mark in the middle of a set of mid-hang snatches.

Day 1

1. Back Squat - 65% x 10 x 3
2. Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
3. Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
4. Overhead Squat - 65% x 3 x 5

Today is the first day of a four-week long leg strength emphasis cycle posted by Catalyst Athletics. This cycle is actually part of a 12-week complete cycle, which includes two four-week leg strength blocks, followed by a four-week preparatory cycle. The first eight weeks of leg work will definitely be needed, and we will likely continue on with the remaining four weeks of preparatory work to get ready for the CrossFit Industrious in-house weightlifting meet in September.