Catalyst Athletics
Weightlifting, Olympic LiftingThis is a 4-week competition peaking block using OTM singles to get you ready for competition or snatch and clean & jerk testing. Includes complete accessory and warm-up and prep work.
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
C
Snatch
3 x 1 @ 70, 74, 78 %
D
Snatch Pull
3 x 2 @ 95, 100, 105 %
E
Back Squat
5 x 3 @ 70, 75, 80, 80, 80 %
Accessory
F
3 sets: Weighted Plank x 20-30 sec
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit B
3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each
C
Dip Power Snatch
5 x 2 @ 60 %
D
Power Jerk
3 x 1 @ 70, 74, 78 %
Accessory
E
3 sets: A1. 1-Arm DB Row - 12-15 A2. Deadbug - max
Recovery
F
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
C
Clean
3 x 1 @ 70, 74, 78 %
D
Clean Pull
3 x 2 @ 95, 100, 105 %
E
Front Squat
3 x 3 @ 70 %
Accessory
F
3 sets: Weighted Side Plank x 20-30 sec
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit B
3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each
C
Snatch with No Jump
5 x 2 @ 60 %
D
Power Clean + Power Jerk
5 x 2 @ 70 %
Accessory
E
3 sets - A1. Single-leg DB RDL x 10/leg A2. Pull-ups x max A3. Ab Rollout x max
Recovery
F
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
C
Snatch
1 x 1 @ MAX %
D
Clean & Jerk
1 x 2 @ MAX %
E
Front Squat
1, 2, 2 @ MAX, _ , _ %
Accessory
F
3 sets: Hanging Leg Raise x max
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Greg Everett
Coach of the USAW National Champion team Catalyst Athletics, coach of over 30 senior national or international level lifters, including national and world medalists, national champions and national record holders.
