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, and anyone needing a meet program that can be adjusted down to 3 or 4 days. There will be notes on how to adjust the program down to 3 or 4 days, for those who can’t do all 5.

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. As weeks progress, percents will increase as volume decreases, until finally you are able to taper for your competition!

This program is written by USAW Senior International Coach Aimee Anaya Everett, coach of the national championship team Catalyst Athletics and coach of dozens of national and international level lifters, including national champions and medalists, American record holders, a Pan American Record Holder, Pan American Champion, Olympian and international medalist.

Aimee also coaches beginners, youth athletes, and Masters athletes in the sport of Olympic Weightlifting as well as provides Olympic Weightlifting programs to CrossFit athletes.

Aimee is the author/creator of the mental training journal, Garage Mind, being used by athletes around the world.

With this program, you have the ability to train virtually alongside teammates for support and competition.

This is a non-coached program, and you will not receive video review or feedback. However, Aimee will read and answer questions periodically through the message board.

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

Features
5 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
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!
benefit-image-1
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
feature-icon
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!
feature-icon
Exercise Video Guidance
Instructional videos to guide your training and help you visualize and understand the movement you will be doing for each exercise
feature-icon
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!
feature-icon
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
Recommended
barbell // bumpers // change plates // squat rackOPTIONAL:KBs // DBs // Bands for accessory workBlocks for lifting work
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday

WARMUP

A

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

B

Snatch Pull to Hip + Floating Snatch

3 x 4 @ 45 %

C

Snatch

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

D

Snatch Pull

4 x 3

E

Pause Front Squat + Front Squat

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

Conditioning

F

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

A

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

B

Press in Split

5, 5, 3, 3

C

Pause Jerk + Jerk

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

D

Jerk

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

E

Power Clean

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

Conditioning

F

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

A

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

B

Clean Pull to HOLD + below knee Hang Clean

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

C

Segment Snatch + Snatch + Snatch Balance

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

D

Snatch Push Press

5, 5, 3, 3

E

Back Squat

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

Conditioning

F

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

A

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

B

Snatch high pull + floating snatch pull + floating snatch

4 x 3 @ 45 %

C

Dip Clean

4 x 2 @ 45 %

D

Push Press + Power Jerk + Jerk

4 x 4 @ 55 %

Conditioning

E

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

A

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

B

Snatch

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

C

Clean & Jerk

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

D

clean pull with pause at knee

3 x 3

E

Front Squat

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

Conditioning

F

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

closer-image-1
closer-image-2
Let's start the COUNTDOWN to your competition!

Those who master themselves have strength. With hard work, commitment, and consistency, I am so excited for you to see your mental and physical progress in Olympic Weightlifting.

Get The COUNTDOWN
closer-image-3
The COUNTDOWN