Simply Complex - 5 Day
Catalyst Athletics
Weightlifting, Olympic LiftingThis 12-week, 5 day/week cycle peaks for competition or testing snatch and clean & jerk at the end of week 12.
The first 8 weeks use complexes in lift variations, pulls and squats to build strength and technique to support bigger competition lifts. The final 4 weeks is focused on preparing for maximal snatch and clean & jerk and relies on the competition lifts and power variation singles.
Good for strengthening pulling and squatting posture and competition prep.
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
Power Snatch + Hang Snatch (knee) + Overhead Squat
5 x 4 @ 75 %
D
Halting Snatch Deadlift + Snatch Pull + Snatch Pull from Power Position
4 x 7 @ 90 %
E
Pause Back Squat + Back Squat
4 x 5 @ 70 %
Circuit
F
3 sets: A1. Weighted Plank x 20-30 sec A2. Side bend x 10/side
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
Jerk Behind the Neck + Jerk
5 x 3 @ 70 %
D
Push Press Behind the Neck + Push Press
4 x 5 @ 70 %
Circuit
E
3 sets: A1. Press in snatch x 10 A2. Box jump x 5 A3. Hanging leg raise 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 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
Power Clean + Hang Clean (knee) + Jerk
5 x 4 @ 75 %
D
Halting Clean Deadlift + Clean Pull + Clean Pull from Power Position
4 x 7 @ 90 %
E
Parallel Front Squat + Front Squat
4 x 4 @ 70 %
Circuit
F
3 sets: A1. Weighted side plank x 20-30 sec A2. Anti-rotation Russian twist x 10/side
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 Pull to Hip + Snatch
7 x 2 @ 70, 75, 80, 80, 80, 80, 80 %
D
Clean + Power Jerk + Jerk
7 x 3 @ 70, 75, 80, 80, 80, 80, 80 %
E
Parallel Back Squat + Segment Back Squat (Parallel) + Back Squat
4 x 3 @ 70, 75, 75, 75 %
Circuit
F
3 sets: A1. Ab rollout x max A2. Weighted sit-up x 10-12
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 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 with No Jump + Snatch Balance
5 x 4 @ 60 %
D
Snatch Push Press + Overhead Squat
5 x 7 @ 70 %
E
Back Squat Jump
3 x 5 @ 20 %
Circuit
F
3 sets: A1. Bent row x 10-12 A2. Single-leg DB RDL x 10/side A3. V-ups 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.
