Catalyst Athletics Stripped
Catalyst Athletics
Weightlifting, Olympic LiftingThe Catalyst Athletics Stripped team is perfect for busy folks, masters lifters and CrossFitters who need a complete weightlifting training program to get stronger, improve technique, and continue making PRs in the snatch, clean & jerk, and related exercises, but who can’t commit more than 3 days per week to training.
This 3 day/week program is written by Greg Everett, coach of the national championship team Catalyst Athletics, multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. His training programs have been used by over 100,000 athletes around the world.
Your training will be supervised by Greg to give you as much feedback as possible. You’ll also be training virtually alongside teammates for support and competition.
Get demo videos and explanations of the exercises, full warm-up, prep and cool-down protocols, and all the accessory work you need.
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max A3. Band External Rotation + Press - 3 x 10
C
Power Snatch + Hang Snatch (knee) + Overhead Squat
3 x 4 @ 75, 80, 80 %
D
Halting Snatch Deadlift + Snatch Pull + Snatch Pull from Power Position
3 x 7 @ 90, 95, 95 %
E
Push Press Behind the Neck + Push Press
3 x 5 @ 75 %
F
Pause Back Squat + Back Squat
3 x 5 @ 70, 75, 75 %
Circuit
G
3 sets: A1. Weighted Plank x 20-30 sec A2. Side bend x 10/side
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
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit B
3 sets: A1. Single leg glute bridge x 10 (10 sec hold last rep) A2. McGill Curl-up Crunches x max A3. Band IYT + Snow Angel x 5 each
C
Power Clean + Hang Clean (knee) + Jerk
3 x 4 @ 75, 80, 80 %
D
Halting Clean Deadlift + Clean Pull + Clean Pull from Power Position
3 x 7 @ 90, 95, 95 %
E
Snatch Push Press + Overhead Squat
3 x 7 @ 75 %
F
Parallel Front Squat + Front Squat
3 x 4 @ 70, 70, 75 %
Circuit
G
3 sets: A1. Weighted side plank x 20-30 sec A2. Anti-rotation Russian twist x 10/side
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
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Conditioning
B
Prep Circuit C
3 sets: A1. Side Plank Lift x max A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction
C
Snatch Pull to Hip + Snatch
5 x 2 @ 70, 75, 80, 85, 85 %
D
Clean + Power Jerk + Jerk
5 x 3 @ 70, 75, 80, 85, 85 %
E
Parallel Back Squat + Segment Back Squat (Parallel) + Back Squat
3 x 3 @ 75, 80, 80 %
Circuit
F
3 sets: A1. Ab rollout x max A2. Weighted sit-up x 10-12
Recovery
G
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
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.
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Fleur C.
Weightlifter
Verified Athlete"The programming is amazing and so much fun. Greg always gives great feedback and everyone is so supportive."
Michael W.
Weightlifter
Verified Athlete"This program has been perfect for me (volume and exercise mix) and the community is very active and supportive."
Greg M.
Weightlifter
Verified Athlete"This program is amazing. Although there are tough days, I never feel obliterated after a week and it fits into my busy schedule. The programming is smart and I have made amazing progress!"
Jesse K.
Weightlifter
Verified Athlete"This is my 5th month on the program and I have learned more in 5 months than I have in my previous 5 years lifting on my own. Thanks for the great programming, coaching and camaraderie."
When you join a team you’re getting more than programming, you’re joining an online community.
Catalyst Athletics Stripped
Catalyst Athletics Stripped
Catalyst Athletics Stripped
