Basically Advanced - 5 Day
Catalyst Athletics
Olympic Lifting, WeightliftingThis is a 12-week, 5 day/week cycle that peaks for max snatch and clean & jerk.
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit A
2 sets: A1. Bird Dog x 10 + 5-10 sec hold last rep A2. Jack knife crunch x moderate reps A3. Band External Rotation + Press x 10
C
Power Snatch from Power Position
3 x 3 @ 50 %
D
Snatch
5 x 2 @ 70, 70, 75, 75, 75 %
E
Halting Snatch Deadlift
3 x 3 @ 80 %
F
Back Squat
5, 5, MAX @ 70 %
Circuit
G
3 sets: Weighted Plank x 20-30 sec
Recovery
H
Post-Workout Stretching
30-60 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
2 sets: A1. Single leg glute bridge x 10 + 5-10 sec hold last rep A2. Single-leg Jack Knife x moderate reps A3. Band IYT + Snow Angel x 5 each
C
Jerk Balance
4 x 3 @ 25 %
D
Overhead Squat
3, 3, 2, 2, 2 @ 65, 70, 75, 75, 75 %
E
Snatch Push Press
3 x 5 @ 70 %
F
Pause Jerk Dip Squat
3 x 3 @ 90, 95, 100 %
Circuit
G
3 sets: A1. Side Plank Leg Lift x 10-15/side A2. Bent Row x 12-15
Recovery
H
Post-Workout Stretching
30-60 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
2 sets: A1. Side Plank Leg Lift x max A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction
C
Power Clean from Power Position
3 x 3 @ 50 %
D
Clean & Jerk
5 x 3 @ 70, 70, 75, 75, 75 %
E
Halting Clean Deadlift
3 x 3 @ 80 %
F
Front Squat
3 x 3 @ 65 %
Circuit
G
3 sets: Hanging Leg Raise x max (substitute knees to elbows)
Recovery
H
Post-Workout Stretching
30-60 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 D
2 sets: A1. Dead bug x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press x 10
C
Tall Snatch
3 x 3 @ 25 %
D
Snatch
2, 1, 1, 1, 1, 1, 1 @ 70, 75, 80, 85, 75, 80, 85 %
E
Tall Clean
3 x 3 @ 25 %
F
Clean & Jerk
3, 2, 2, 2, 2, 2, 2 @ 70, 75, 80, 85, 75, 80, 85 %
G
Back Squat
5, 4, 3, 3, 3 @ 70, 73, 76, 76, 76 %
Circuit
H
Abs & accessory work of choice - Use this time to focus on individual weaknesses/problems
Recovery
I
Post-Workout Stretching
30-60 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 E
2 sets: A1. Band IYT + Snow Angel - 5/5/5/5 A2. Reverse Crunch x moderate reps A3. Copenhagen Plank Lift x 8-12
C
Jerk Behind the Neck From Split
4 x 3 @ 25 %
D
Snatch with No Jump from Power Position
5 x 2 @ 50 %
E
Push Press
3 x 5 @ 70 %
F
Clean Deadlift
3 x 3 @ 100, 105, 110 %
Circuit
G
3 sets: A1. Anti-Rotation Russian Twist x 12-15/side (in GHD or on floor) A2. Pull-ups x max (assist as needed to do 10 minimum/set)
Recovery
H
Post-Workout Stretching
30-60 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.
