Weightlifting Level 3
Catalyst Athletics
Weightlifting, Olympic LiftingThis is the third in the series of Learn the Lifts training programs - the first of 2 intermediate level cycles.
It's an 8-week, 5 day/week cycle with %-based loading that will work to max snatch and CJ while building better positions, strength and technique to support continued progress in the Olympic lifts.
Note: This program does NOT include coaching.
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
B
Back Squat
10, 8, 6, 4, 10 @ 60, 65, 70, 75, 65 %
C
Split Jerk Behind the Neck
5 x 3 @ 70 %
D
Push Press
3 x 5 @ 70 %
Accessory
E
3 sets: A1. Weighted Plank x 20-30 sec A2. DB Press in Lunge x 10 (5 each leg) A3. Jack Knife x max
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
B
Hang Snatch
5 x 3 @ 70 %
C
Snatch Deadlift on Riser
3 x 5 @ 75, 80, 85 %
D
Back Extension
3 x 10
Accessory
E
3 sets: A1. Hanging Leg Raise (sub Knees to Elbows) x max A2. Bent Row x 12-15
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
B
Pause Back Squat
3 x 5 @ 65 %
C
Power Clean + Power Jerk
5 x 4 @ 70 %
D
Snatch Push Press + Overhead Squat
5 x 7 @ 70 %
Accessory
E
3 sets: A1. Weighted Side Plank x 20-30 sec A2. Russian Twist x 10-15/side
Recovery
F
Post-Workout Stretching
30-60 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
B
Hang Clean
5 x 3 @ 70 %
C
Clean Deadlift on Riser
3 x 5 @ 75, 80, 85 %
D
Stiff-Legged Deadlift (SLDL)
3 x 8 @ 40 %
Accessory
E
3 sets: A1. Weighted Sit-up x 12-15 A2. Single-Leg Glute Bridge x 10-12/side
Recovery
F
Post-Workout Stretching
30-60 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
B
Snatch
3, 2, 2, 1, 1, 1, 2 @ 70, 75, 80, 85, 85, 85, 80 %
C
Clean & Jerk
6, 4, 4, 2, 2, 2, 4 @ 70, 75, 80, 85, 85, 85, 80 %
D
Front Squat
5, 4, 3, 3 @ 70, 75, 80, 80 %
Accessory
E
3 sets: A1. Single-Leg DB RDL x 10/leg A2. Plank Pull-Through x 10/side
Conditioning
F
Post-Workout Stretching
30-60 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.
