Dirty Dozen Weeks - 3 Day

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

This 12-week, 3 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.

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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 per 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
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

Hang Snatch

4 x 3 @ 70 %

D

Snatch Pull

5, 4, 3, 3 @ 80, 85, 90, 90 %

E

Push Press + Pause Jerk

3 x 5 @ 75 %

F

Back Squat

10, 8, 6, 4, 2 @ 60, 65, 70, 75, 80 %

Successory Work

G

3 sets: A1. Bent Row x 12-15 A2. Hanging Leg Raise x max (sub knees to elbows)

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

Tuesday
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

Hang Clean

4 x 3 @ 70 %

D

Clean Pull

5, 4, 3, 3 @ 80, 85, 90, 90 %

E

Snatch Push Press + Overhead Squat

3 x 7 @ 70 %

F

Front Squat

5, 4, 3, 3, 3 @ 60, 65, 70, 70, 70 %

Successory Work

G

3 sets: A1. Dead bug x max A2. Pull-ups 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
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

Snatch Pull to Hold + Floating Snatch

5 x 3 @ 70, 75, 75, 75, 75 %

D

Clean Pull to Hold + Floating Clean + Jerk

5 x 5 @ 70, 75, 75, 75, 75 %

E

Back Squat

2 x 5 @ MAX, 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

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.

Dirty Dozen Weeks - 3 Day