4-Week Competition Peak - 5 Day
Catalyst Athletics
Weightlifting, Olympic LiftingThis is a 4-week, 5 day/week competition peaking block using on the minute singles to get you ready for competition or snatch and clean & jerk testing.
(Find 3 day/week version here)
Includes complete accessory and warm-up and prep work.
Drop in to your program whenever you need to peak for a meet.
Note: This program does NOT include coaching.
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Conditioning
B
Prep Circuit A
2 sets: A1. Bird Dog x 10 + 5-10 sec hold last rep A2. Jack knife crunch x moderate reps A3. Band External Rotation + Press 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
2 sets: A1. Single leg glute bridge x 10 + 5-10 sec hold last rep A2. Single-leg Jack Knife x moderate reps A3. 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 C
2 sets: A1. Side Plank Leg Lift x moderate reps A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction
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 D
2 sets: A1. Dead bug x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press x 10
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 E
2 sets: A1. Band IYT + Snow Angel - 5/5/5/5 A2. Reverse Crunch x moderate reps A3. Copenhagen Plank Lift x 8-12
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
In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.
