Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

This 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.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell and platesSquat rackDumbbells or kettlebells​
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Friday
Week 1 Day 6

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

Coach
coach-avatar 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.

Competition Peak