4-Week Competition Peak - 3 Days
Catalyst Athletics
Weightlifting, Olympic LiftingThis is a 4-week, 3 day/week competition peaking block using on the minute singles to get you ready for competition or snatch and clean & jerk testing.
(Find 5 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
Prep
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: A1. Weighted Plank - 20-30 sec A2. 1-Arm DB Row - 12-15 A3. Deadbug - 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
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
Clean & Jerk
3 x 2 @ 70, 74, 78 %
D
Clean Pull
3 x 2 @ 95, 100, 105 %
E
Front Squat
3 x 3 @ 70 %
Accessory
F
3 sets: A1. Weighted Side Plank - 4 x 20-30 sec A2 Single-leg DB RDL x 10/leg A3. Pull-ups x max A4. Ab Rollout 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
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
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.
