8-Week General - 5 Day
Catalyst Athletics
Olympic Lifting, WeightliftingThis is an 8-week, 5 day/week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.
Note: This program does NOT include coaching.
"Snatch went from 100kg to 110kg, squat went from 160kg to 180kg. Have not retested my front squat yet but my old 1rm was 145kg and this week I hit 150kg for a double. My deadlift also went from 192.5kg to 205kg. Over all I have had some great strength gains, and my technique and stability, in c&j and snatch has improved tenfold."
"I'm finishing up week 7/8 and I have hit some amazing PRs already. My previous 1rm c&j was 275#. I just hit 285# on Wednesday for a 2+1."
"Did this program and went from an ugly 175 lbs snatch to a solid 200 lbs, and from a shaky 245 C&J to a crisp, almost easy 265 lbs. Thanks!"
"Went from 70kg Snatch to 85kg; 95kg C&J to 113kg; 160kg Back Squat to 165kg; 130kg Front Squat to 145kg."
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
3-Position Snatch
5 x 3 @ 60, 65, 70, 70, 70 %
D
Snatch Pull
3 x 3 @ 90, 95, 95 %
E
Back Squat
3 x 5 @ 70 %
F
Push Press
3 x 5 @ 70 %
Uncategorized
G
Successory 1
3 sets: A1. Weighted Plank x 20-30 sec A2. Jack knife crunch x max
Recovery
H
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
Power Clean
3 x 3 @ 70 %
D
Power Jerk
3 x 3 @ 70 %
E
Overhead Squat
3 x 3 @ 70 %
Uncategorized
F
Successory 2
3 sets: A1. Single-leg DB RDL x 10/side A2. 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
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
3-Position Clean + Jerk
5 x 4 @ 60, 65, 70, 70, 70 %
D
Clean Pull
3 x 3 @ 90, 95, 95 %
E
Front Squat
3 x 3 @ 70 %
F
Good Morning
3 x 5
Uncategorized
G
Successory 3
3 sets: A1. Weighted Side Plank x 20-30 sec A2. Deadbug x max
Recovery
H
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
2, 2, 2, 2, 1 @ 60, 70, 75, 80, MAX %
D
Clean & Jerk
3, 3, 3, 3, 2 @ 60, 70, 75, 80, MAX %
E
Back Squat
3 x 3 @ 75 %
F
Stiff-Legged Deadlift (SLDL)
3 x 5
Uncategorized
G
Successory 5
3 sets: A1. Weighted Sit-up x 10-12 A2. Side bend x 10-12/side
Recovery
H
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
Power Snatch
3 x 3 @ 70 %
D
Snatch High-Pull
3 x 3 @ 70 %
E
Snatch Push Press + Overhead Squat
3 x 6 @ 70 %
Uncategorized
F
Successory 4
3 sets: A1. Hanging Leg Raise x max A2. Russian Twist x 10-15/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
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.
