4-Week Competition Peak - 3 Days

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

This is a 4-week, 3 day/week competition peaking block using on the minute singles to get you ready for competition or snatch and clean & jerk testing.

Includes complete accessory and warm-up and prep work.

Drop in to your program whenever you need to peak for a meet.

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Peak for Competition
Be prepared for a great meet by pushing your max single and reducing fatigue to bring out your best performance on the day it matters.
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Complete Program
Includes all prep and accessory work to keep you healthy and progressing maximally.
Features
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Programming 3 days per week
3 complete workouts per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack
Recommended
Dumbbells/Kettlebells
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Snatch

3 x 1 @ 70, 74, 78 %

D

Snatch Pull

3 x 2 @ 95, 100, 105 %

E

Back Squat

5 x 3 @ 70, 75, 80, 80, 80 %

Accessory

F

3 sets: A1. Weighted Plank - 20-30 sec A2. 1-Arm DB Row - 12-15 A3. Deadbug - 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

Tuesday
Week 1 Day 2

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Conditioning

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

Clean & Jerk

3 x 2 @ 70, 74, 78 %

D

Clean Pull

3 x 2 @ 95, 100, 105 %

E

Front Squat

3 x 3 @ 70 %

Accessory

F

3 sets: A1. Weighted Side Plank - 4 x 20-30 sec A2 Single-leg DB RDL x 10/leg A3. Pull-ups x max A4. Ab Rollout 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

Thursday
Week 1 Day 3

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

Snatch

1 x 1 @ MAX %

D

Clean & Jerk

1 x 2 @ MAX %

E

Front Squat

1, 2, 2 @ MAX, _ , _ %

Accessory

F

3 sets: Hanging Leg Raise 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

Coach
coach-avatar 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.

4-Week Competition Peak - 3 Days