Hang On Legs - 3 Day

Catalyst Athletics

Olympic Lifting, Weightlifting
Coach
Greg Everett

This 12-week, 3 day/week cycle will push leg strength with a range of squatting reps, and emphasize hang variations of the snatch and clean for building postural strength and better power. It will peak week 12 for max snatch and clean & jerk.

Note: This program does NOT include coaching.

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Complete Program
Includes all prep and accessory work to keep you healthy and progressing maximally.
Features
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Programming 3 days per week
3 complete workouts each week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack
Recommended
Dumbbells/Kettlebells
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Sample Week
Week 1 of 12-week program
Sunday
Hang On Legs: Week 1 Day 1

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

Back Squat

3 x 10 @ 60 %

D

Clean Pull + Hang Clean + Power Jerk

5 x 5 @ 65, 65, 70, 70, 70 %

E

Hang Clean Pull

3 x 5 @ 80 %

Accessory

F

3 sets: A1. Bulgarian Split Squat (DBs to add weight) x 10/leg A2. Weighted Plank - 15 sec on / 15 sec off x 2 total minutes

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

Tuesday
Hang On Legs: Week 1 Day 3

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

Back Squat

4 x 5 @ 70 %

D

Snatch High-Pull + Hang Snatch

5 x 4 @ 65, 65, 70, 70, 70 %

E

Hang Snatch Pull

3 x 5 @ 80 %

F

Snatch Push Press + Overhead Squat

4 x 7 @ 65 %

Accessory

G

Hanging Leg Raise - 3 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

Thursday
Hang On Legs: Week 1 Day 5

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

Back Squat

5 x 3 @ 75 %

D

Power Snatch + Hang Snatch

5 x 2 @ 65, 65, 70, 70, 70 %

E

Power Clean + Hang Clean + Jerk

5 x 3 @ 65, 65, 70, 70, 70 %

Accessory

F

3 sets: A1. Back extension hold x max A2. 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

Coach
coach-avatar 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.

Hang On Legs - 3 Day