Hang On Legs - 5 Day
Catalyst Athletics
Weightlifting, Olympic LiftingThis 12-week, 5 day/week cycle will push leg strength with a range of squatting reps, and emphasize hang variations of the snatch and clean for building postural strength and better power. It will peak week 12 for max snatch and clean & jerk.
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 3 sets: Band External Rotation + Press - 3 x 10
C
Back Squat
3 x 10 @ 60 %
D
Clean Pull + Hang Clean + Power Jerk
5 x 5 @ 65, 65, 70, 70, 70 %
E
Hang Clean Pull
3 x 5 @ 80 %
Accessory
F
3 sets: A1. Bulgarian Split Squat (DBs to add weight) x 10/leg A2. Weighted Plank - 15 sec on / 15 sec off x 2 total minutes
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
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
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
C
Hang Muscle Snatch
5 x 5 @ 30 %
D
Snatch Push Press + Overhead Squat
5 x 7 @ 65 %
Accessory
E
3 sets: A1. Box Jump x 3 A2. Russian Twist x 15/side
Recovery
F
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 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
C
Back Squat
5 x 5 @ 70 %
D
Snatch High-Pull + Hang Snatch
5 x 4 @ 65, 65, 70, 70, 70 %
E
Hang Snatch Pull
3 x 5 @ 80 %
Accessory
F
Hanging Leg Raise - 3 x max
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
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 3 sets: Band External Rotation + Press - 3 x 10
C
Back Squat
8 x 3 @ 75 %
D
Power Snatch + Hang Snatch
5 x 2 @ 65, 65, 70, 70, 70 %
E
Power Clean + Hang Clean + Jerk
5 x 3 @ 65, 65, 70, 70, 70 %
Accessory
F
3 sets: A1. Back extension hold x max A2. Weighted plank x 20-30 sec
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
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
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
C
Power Jerk
5 x 3 @ 65, 65, 70, 70, 70 %
D
Press in Split
3 x 10
Accessory
E
3 sets: A1. Single-leg Good Morning x 10/leg A2. V-ups x max
Recovery
F
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.
