Trim the Fat
Catalyst Athletics
Weightlifting, Olympic LiftingThis is a relatively low-volume but focused training 8 week, 5 day/week cycle. It will allow for some modification and additions based on your training needs primarily on Tuesday and Wednesday.
Good for lifters who need relatively low volume, or athletes who want to combine this program with additional training.
Prep
A
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
B
Power Clean + Hang Clean + Power Jerk + Clean + Jerk Dip + Jerk
4 x 7 @ 70 %
C
Clean Segment Pull
4 x 2 @ 80, 90, 90, 90 %
D
Back Squat
2, 4, 6, 2, 4, 6, 2, 4, 6 @ 70 %
Successory
E
Weighted Plank - 3 x 20-30 sec
Prep
A
Prep Circuit B
3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each
B
Muscle Snatch
4 x 5 @ 35, 40, 40, 40 %
C
Drop Snatch
5 x 3 @ 50, 55, 60, 60, 60 %
Successory
D
A1. Chin-ups - 3 x max A2. Bent Row - 3 x 10 A3. Weighted Sit-ups - 3 x 8-12
Prep
A
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
B
Push Press + Power Jerk + Jerk
5 x 6 @ 50, 60, 65, 65, 65 %
C
Press
10, 8, 6, 4, 2, 1
Successory
D
A1. Hanging Leg Raise - 3 x max A2. Db Lateral Flyes - 3x 10-15
Prep
A
Prep Circuit B
3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each
B
Snatch Pull + Snatch with No Jump + Snatch + Overhead Squat
5 x 5 @ 60, 70, 70, 70, 70 %
C
Snatch High-Pull
4 x 5 @ 70 %
D
Front Squat
6 x 2 @ 70, 75, 80, 80, 80, 80 %
Successory
E
A1. Weighted Back Extensions - 3x10 A2. GHD Sit-up holds - 3 x 30 sec
Prep
A
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
B
Segment Snatch + Snatch + Snatch Balance
1 x 3 @ MAX kg
C
Clean + Front Squat + Jerk Dip + Jerk
1 x 5 @ MAX kg
D
Pin Back Squat
4 x 3 @ 50 %
Successory
E
Jack Knife - 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.
