Backs, Complax & Max
Catalyst Athletics
Weightlifting, Olympic LiftingThis is a 9-week, 5 day/week cycle of snatch and clean & jerk complexes leading into a peak for max snatch and clean & jerk, with a focus on strengthening the back and the pull.
Nice and simple cycle with moderate volume and high (although flexible) intensity, and all accessory work prescribed to work on stability.
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
Snatch High-Pull + Hang Snatch
5 x 3 @ 70 %
C
Hang Snatch Pull
5, 4, 3, 3, 3 @ 80, 85, 90, 90, 90 %
D
Pause Back Squat
3 x 5 @ 70 %
Accessory
E
Weighted Planks - 3 x 20-30 sec
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
Snatch with No Jump No Contact
5 x 2 @ 60 %
C
Snatch Push Press + Overhead Squat
5 x 7 @ 65 %
Accessory
D
A1. Single-Leg DB RDL - 3 x 10 A2. Russian Twist - 3 x 30-40
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
Clean Pull + Hang Clean
5 x 3 @ 70 %
C
Hang Clean Pull
5, 4, 3, 3, 3 @ 80, 85, 90, 90, 90 %
D
Parallel Back Squat
3 x 5 @ 60 %
Accessory
E
Weighted Back Extensions - 3 x 10
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
Push Press + Power Jerk + Jerk
5 x 3 @ 65 %
C
Power Clean
5 x 3 @ 70 %
Accessory
D
Step-up (below knee height, reps per leg) - 3 x 10 Weighted Plank - 3 x 20-30 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
Segment Snatch
5 x 1 @ 70, 75, 80, 80, 80 %
C
Segment Clean + Jerk
5 x 2 @ 70, 75, 80, 80, 80 %
D
Front Squat
5, 4, 3, 3, 3 @ 70, 75, 80, 80, 80 %
E
Stiff-Legged Deadlift (SLDL)
3 x 5 @ 45 %
Accessory
F
Hanging Leg Raise - 3 x max
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.
