Aimee's Countdown

Catalyst Athletics

Olympic Lifting, Weightlifting

Coach

Aimee Anaya Everett

This is a an 8-week competition program that is 7-weeks of training plus meet week tapering.

This program is a good choice for the masters athlete, a CrossFit athlete looking to do an Olympic Lifting Competition, or anyone needing a meet program to prepare for competition. This program is UNIQUE in that it can be a 5x, 4x, or 3x a week program. There will be notes on how to adjust the program down to 3 or 4 days, for those who are unable do all 5. There will also be notes about how to reduce to lighter volume for those who need it.

This program is good for beginners to intermediate.

This program focuses on gaining strength in the Olympic lifts through working positional strength, technique and movement, and confidence in the snatch, clean & jerk, and related exercises. This program starts percents at a range that considers you have been training prior to starting. You will progress each week with consistency, improvements on movement, strength gains, and confidence for your competition.

This is a non-coached program, and you will not receive video review or feedback.

Get demo videos and explanations of the exercises, full optional warm-up and all the accessory work you need.

$79

Get Aimee's Countdown

PROGRESS

With a solid plan for the 7 weeks plus your meet week taper, and proven progressions, you will be able to set goals and work to make progress towards your competition goals mentally and physically. You will gain strength, consistency, efficiency in movement, confidence. With hard work and dedication and if you follow to the plan, you will be on your way to a great competition!

A PLAN

This online program be 8 total weeks, including your taper week. You will have a back-off week at week 5 before the final stretch to your competition. There are opportunities for heavy singles, to practice your opener, and gain confidence. You will also have warm-up/accessory support, & movement videos, along with notes about how to lower volume if needed, so you know exactly what to do each day.

Features

Programming 5 days per week

This is a 5-day program, but includes notes on how to reduce the program to 3 or 4 days if that is what is BEST FOR YOU!

Exercise Video Guidance

Instructional videos to guide your training and help you visualize and understand the movement you will be doing for each exercise

Virtual Community

Even if you are training alone in your garage or basement, you will have a community of lifters you can connect with through the message boards!

Delivered through TrainHeroic

Get your programming and track your workouts in the industry-leading app. It will calculate your percents and track every rep for every workout.

Equipment

Required

barbell // bumper plates // change plates // squat rack

Recommended

Kettlebells or dumbells, resistance bands // blocks for snatches, cleans, and jerks

Sample Week

Week 1 of 8-week program

Sunday

WARMUP

Aimee's WARM-UP day #1

This is only an example warm-up. You can switch it up as you need to based on your body, your limitations, or any aches and pains and/or tightness you feel on a given day. Feel free to add to it, or change it as you need to based on your training. It will not change for the next 12 weeks. ---- Marcus Filly squat flow 30-45 seconds Twisted Cross/side 2-3 sets with barbell: 5 tall high pull 5 tall muscle snatch 5 snatch grip strict press 5 overhead squats

Snatch Pull to Hip + Floating Snatch

3 x 4 @ 45 %

Snatch

2, 2, 1, 2, 2, 1, 1 @ 65, 68, 70, 66, 69, 71, 73 %

Snatch Pull

4 x 3

Pause Front Squat + Front Squat

3, 3, 3, 1, 1 @ 70, 73, 73, 75, 75 %

Conditioning

Optional Successories day #1

OPTIONAL SUCCESSORIES day #1 not for time, nice and easy pace. You can do these as a circuit, or complete one exercise before moving to the next. Fill free to mix up or substitute out accessory work based on what feels best for YOUR training or any prehab work you need to do assigned from a PT or Chiro or mobility coach. Accessory work does not change week to week, so you can adjust as needed. 2-3 rounds (do at an easy pace) 5-8 Filly Z press ea side 30 second hollow rock (hold a med ball or plate for challenge!) 10 barbell glute bridge (if you haven't been doing these start at maybe 30% of your best clean, and slowly add weight each week as you can!)

Monday

WARMUP

Aimee's WARM-UP Day #2

2-3 sets 10 alt. Thread the Needle (hold 3-5 seconds before switching 10 lateral banded walks ea/side 10 shoulder pipe rolls ea/side with PVC pipe 10 PVC pipe pass through 2-3 sets with barbell: 5 DL 5 tall muscle clean 5 front squat and then jerk barbell warmup

Press in Split

5, 5, 3, 3

Pause Jerk + Jerk

4 x 2 @ 40, 40, 45, 45 %

Jerk (Split Jerk)

6 x 1 @ 70, 70, 73, 73, 75, 75 %

Power Clean

4 x 2 @ 70, 73, 73, 73 %

Conditioning

Optional Successories Day #2

OPTIONAL SUCCESSORIES day #2 2-3 rounds (do at an easy pace) Side planks with rotations - 5-10 ea side Contralateral Single Arm Single Leg Plank - 5-10 ea side DB Bulgarian Split Squats -5-10 ea side NOTE: If you have not done these before, don't use weight. If you have done these, you can hold DBs. Use a weight you can do unbroken each leg 5-5-3-3 box jumps (for height not speed!) 10-15 total strict pull-ups (use bands if needed, or sub with ring rows)

Tuesday

WARMUP

Aimee's WARM-UP Day #3

Marcus Filly Thoracic Flow 2-3 sets 10 banded face pulls 10-15 banded seat hip abduction 10-15 banded pull-apart 10 skater walks forward 10 skater walks backward

Clean Pull to HOLD + below knee Hang Clean

4, 4, 2, 2, 2 @ 72, 72, 75, 75, 75 %

Segment Snatch + Snatch + Snatch Balance

4 x 3 @ 65, 65, 67, 67 %

Snatch Push Press

5, 5, 3, 3

Back Squat

1, 1, 1, 1, 1, 1, 10 @ 78, 78, 78, 78, 78, 78, 70 %

Conditioning

Optional SUCCESSORIES Day 3

OPTIONAL SUCCESSORIES Day 3 2-33 rounds (nice easy pace) :30 to 1:00 HS Hold (freestanding or against a wall) OR ~50 feet total handstand walk 10 Birddogs (each side) 10 DB chainsaw rows (5-10 each side) 5-10 strict TTB or hanging knee raises

Thursday

WARMUP

Aimee's WARM-UP Day #4

3 sets: 10 prone snow angels 10 banded clamshells each side 5 reverse lunge to step-up ea/side 10 banded air squats with control* *Nice and slow/controlled eccentric on the squat, 3 Mississippi count on the way down, 3 Mississippi pause at the bottom, 3 Mississippi count standing back up

Snatch high pull + floating snatch pull + floating snatch

4 x 3 @ 45 %

Dip Clean

4 x 2 @ 45 %

Push Press + Power Jerk + Jerk

4 x 4 @ 55 %

Conditioning

Optional SUCCESSORIES Day #4

OPTIONAL SUCCESSORIES nice easy pace- not for time 3 rounds: 10-15 jack-knives 30-45 second plank (add weight if you can) ~50 feet waiters walk w/ DB or KB *1 arm overhead, one arm at the side, switch the arm that is up halfway through 5-10 back extension or good morning NOTE: back ext with NO weight (unless you have been doing these, you can add a barbell or a plate) good-morning with a band, barbell only, or very light weight (depending on skill level)

Friday

WARMUP

Aimee's WARM-UP Day #5

2-3 sets Quadruped Lateral Crawl ~15m/side 5 quadruped shoulder CARS ea/side Alternating Cobra Cossack Squat x 5-8/leg (nice and slow and controlled down) 45 second Russian baby makers 5 Steps ea/leg Perfect Stretch Walk

Snatch

6 x 1 @ 74, 74, 76, 76, 78, 78 %

Clean & Jerk

4, 4, 2, 2 @ 70, 70, 73, 73 %

clean pull with pause at knee

3 x 3

Front Squat

5 x 1 @ 78, _ , _ , _ , 83 %

Conditioning

Optional Successories DAY #5

OPTIONAL SUCCESSORIES Day #5 2-3 rounds (nice easy pace) 10 monster walk forward 10 monster walk backward 4-10 single arm KB L crunch ea/side 5-10 DB weighted step-ups each leg

Coach