8-Week Rough
Catalyst Athletics
Weightlifting, Olympic LiftingThis is an 8-week cycle that uses a lot of heavy singles and singles waves in the snatch and clean & jerk, and relies primarily on the competition lifts, power and hang variations, and squats. It includes technique primers each day, It includes technique primers each day, prescribed ab and back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8.
Good For: Competition lift improvement, Competition preparation, a first time trying more frequent heavy single lifting.
Note: This program does NOT include coaching.
Prep
A
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
B
Press in Snatch
5, 4, 3
C
Snatch
7 x 1 @ MAX, _ , _ , _ , _ , _ , _ %
D
Clean & Jerk
6 x 2 @ 70, 75, 80, 70, 75, 80 %
E
Back Squat
6 x 3 @ 75 %
Successory
F
Weighted back extensions - 3x10 Hanging Leg Raise - 3 x max Reverse Crunch - 3 x max
Prep
A
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
B
Hang Muscle Snatch
3 x 3
C
Hang Snatch
6 x 2 @ 70 %
D
Power Clean + Power Jerk
6 x 4 @ 70 %
E
Snatch Pull
4 x 3 @ 85, 90, 95, 85 %
Successory
F
Back extensions - 3x15 Standing plate twist - 3x15/side Weighted planks - 3x10-30 sec
Prep
A
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
B
Press in Clean
5, 4, 3
C
Clean & Jerk
7 x 2 @ MAX, _ , _ , _ , _ , _ , _ kg
D
Snatch
6 x 1 @ 70, 75, 80, 70, 75, 80 %
E
Front Squat
6 x 3 @ 70 %
Successory
F
Weighted back extensions - 3x10 Weighted sit-up - 3x10-15 Crunch - 3 x max
Prep
A
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
B
Power Snatch
6 x 2 @ 70 %
C
Hang Muscle Clean
3 x 3
D
Hang Clean + Power Jerk
6 x 4 @ 70 %
E
Clean Pull
4 x 3 @ 85, 90, 95, 85 %
Successory
F
Back extensions - 3x15 Jack knife - 3 x max Weighted planks - 3 x 10-30 sec
Prep
A
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
B
Tall Snatch
3 x 3
C
Snatch
1 x 1 @ MAX kg
D
Tall Jerk + Push Jerk Behind the Neck in Split
3 x 6
E
Clean & Jerk
1 x 2 @ MAX kg
F
Back Squat
1 x 1 @ MAX kg
Successory
G
Weighted back extensions - 3x10 Ab work of choice - 6 sets
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.
