Dirty Dozen Weeks - 5 Day
Catalyst Athletics
Olympic Lifting, WeightliftingThis 12-week, 5 day/week cycle peaks for competition or snatch and clean & jerk testing. The first 2 mesocycles use hang variations and complexes to improve technique, postural strength and explosiveness while building squat and pull strength. The final mesocycle is a competition prep phase preparing for max snatch and clean & jerk testing or competition.
Good for improved postural pulling strength for the snatch and clean, and flexible intensity.
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
Hang Snatch
5 x 3 @ 70 %
D
Power Clean + Power Jerk
5 x 6 @ 70 %
E
Back Squat
10, 8, 6, 4, 2 @ 60, 65, 70, 75, 80 %
Successory Work
F
3 sets: A1. Bent Row x 12-15 A2. Hanging Leg Raise x max (sub knees to elbows)
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
Push Press + Pause Jerk
5 x 5 @ 75 %
D
Snatch Pull
5, 4, 3, 3, 3 @ 80, 85, 90, 90, 90 %
Successory Work
E
3 sets: A1. Press in Clean x 10-12 A2. Tall Muscle Snatch x 10 3 sets: B1. Step-up (below knee height) x 10/leg (weight with DBs at arms' length) B2. Weighted Plank x 20-30 sec
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
Hang Clean
5 x 3 @ 70 %
D
Power Snatch + Heaving Snatch Balance
5 x 6 @ 70 %
E
Front Squat
5, 4, 3, 3, 3 @ 60, 65, 70, 70, 70 %
Successory Work
F
3 sets: A1. Dead bug x max A2. Pull-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 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 Hold + Floating Snatch
6 x 3 @ 70, 75, 75, 75, 75, 75 %
D
Clean Pull to Hold + Floating Clean + Jerk
6 x 5 @ 70, 75, 75, 75, 75, 75 %
E
Back Squat
3 x 5 @ MAX, 90, 90 %
F
Stiff-Legged Deadlift (SLDL)
3 x 8 @ 40 %
Successory Work
G
3 sets of ab work of your choice + any extra accessories you want to do
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
Conditioning
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 Push Press + Overhead Squat
5 x 7 @ 70 %
D
Clean Pull
5, 4, 3, 3, 3 @ 80, 85, 90, 90, 90 %
Successory Work
E
3 sets: A1. Press in Snatch x 10-12 A2. Tall Muscle Clean x 10 3 sets: B1. Single-Leg DB RDL x 10/leg B2. Weighted Side Plank x 20-30 sec
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
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.
