Simply Complex - 3 Day
Catalyst Athletics
Weightlifting, Olympic LiftingThis 12-week, 3 day/week cycle peaks for competition or testing snatch and clean & jerk at the end of week 12.
The first 8 weeks use complexes in lift variations, pulls and squats to build strength and technique to support bigger competition lifts. The final 4 weeks is focused on preparing for maximal snatch and clean & jerk and relies on the competition lifts and power variation singles.
Good strengthening pulling and squatting posture, and competition prep.
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
Power Snatch + Hang Snatch (knee) + Overhead Squat
3 x 4 @ 75 %
D
Halting Snatch Deadlift + Snatch Pull + Snatch Pull from Power Position
3 x 7 @ 90 %
E
Push Press Behind the Neck + Push Press
3 x 5 @ 70 %
F
Pause Back Squat + Back Squat
3 x 5 @ 70 %
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 %
D
Halting Clean Deadlift + Clean Pull + Clean Pull from Power Position
3 x 7 @ 90 %
E
Snatch Push Press + Overhead Squat
3 x 7 @ 70 %
F
Parallel Front Squat + Front Squat
3 x 4 @ 70 %
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
Prep
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, 80, 80 %
D
Clean + Power Jerk + Jerk
5 x 3 @ 70, 75, 80, 80, 80 %
E
Parallel Back Squat + Segment Back Squat (Parallel) + Back Squat
3 x 3 @ 75 %
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.
