Basically Advanced - 3 Day
Catalyst Athletics
Olympic Lifting, WeightliftingThis is a 12-week, 3 day/week cycle that peaks for max snatch and clean & jerk.
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
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
Power Snatch from Power Position
3 x 3 @ 50 %
D
Snatch
5 x 2 @ 70, 70, 75, 75, 75 %
E
Halting Snatch Deadlift
3 x 3 @ 80 %
F
Overhead Squat
3, 2, 2, 2 @ 65, 70, 75, 75 %
G
Back Squat
5, 5, MAX @ 70 %
Circuit
H
3 sets: A1. Weighted Plank x 20-30 sec A2. Bent Row x 12-15
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
Power Clean from Power Position
3 x 3 @ 50 %
D
Jerk Balance
3 x 3 @ 25 %
E
Clean & Jerk
5 x 3 @ 70, 70, 75, 75, 75 %
F
Halting Clean Deadlift
2 x 3 @ 80 %
G
Clean Deadlift
3 x 3 @ 100, 105, 110 %
H
Push Press
3 x 5 @ 70 %
Circuit
I
3 sets: A1. Hanging Leg Raise x max (substitute knees to elbows) A2. Side Plank Leg Lift x 10-15/side
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit C
2 sets: A1. Side Plank Leg Lift x max A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction
C
Tall Snatch
3 x 3 @ 25 %
D
Snatch
2, 1, 1, 1, 1, 1, 1 @ 70, 75, 80, 85, 75, 80, 85 %
E
Tall Clean
3 x 3 @ 25 %
F
Clean & Jerk
3, 2, 2, 2, 2, 2, 2 @ 70, 75, 80, 85, 75, 80, 85 %
G1
Front Squat
5, 4, 3, 3, 3 @ 70, 73, 76, 76, 76 %
G2
Pause Jerk Dip Squat
3 x 3 @ 90, 95, 100 %
Circuit
H
3 sets: A1. Anti-Rotation Russian Twist x 12-15/side (in GHD or on floor) A2. Pull-ups x max (assist as needed to do 10 minimum/set) PLUS accessory work of choice - Use this time to focus on individual weaknesses/problems
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.
