Strong, Loud & Snotty - 5 Day
Catalyst Athletics
Weightlifting, Olympic LiftingThis is an 12-week, 5 day/week cycle with a lot of complexes to improve snatch, clean and jerk technique, as well as positional strength to support big snatches and clean & jerks for the first 8 weeks.
The final 4 weeks prepare for competition or max snatch and clean & jerk testing with on the minute singles.
Note: This program does NOT include coaching.
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
Snatch High-Pull + Hang Snatch (Below Knee)
6 x 3 @ 70, 75, 75, 75, 75, 75 %
D
Snatch Pull
3 x 3 @ 75 %
E
Floating Halting Snatch Deadlift on Riser
3 x 5 @ 80 %
F
Back Squat
3 x 10 @ 55 %
Successory
G
3 sets: A1. Weighted Glute Bridge x 10 A2. Weighted Plank - 20-30 sec
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
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
Snatch Pull to Hold + Dip Power Snatch + Dip Snatch
4 x 5 @ 65, 65, 70, 70 %
D
Overhead Squat
3 x 3 @ 70 %
E
Snatch Push Press
3 x 5 @ 70 %
Successory
F
3 sets: A1. Low Cable Row (sub bent row) x 10-15 A2. V-ups x max A3. Back Squat Jump (20% of BS) x 3
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 C
2 sets: A1. Side Plank Leg Lift x moderate reps A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction
C
Clean Pull to Hip + Hang Clean (below knee) + Jerk
6 x 5 @ 70, 75, 75, 75, 75, 75 %
D
Clean Pull
3 x 3 @ 75 %
E
Floating Halting Clean Deadlift on Riser
3 x 5 @ 80 %
F
Clean Deadlift
3 x 5 @ 90, 95, 100 %
Successory
G
Weighted Side Plank - 4 x 20--30 sec
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 D
2 sets: A1. Dead bug x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press x 10
C
Muscle Snatch
3 x 3 @ 35 %
D
Snatch
3, 3, 2, 3, 3, 2, 3, 3, 2 @ 70, 75, 80, 70, 75, 80, 70, 75, 80 %
E
Clean & Jerk
4, 4, 3, 4, 4, 3, 4, 4, 3 @ 70, 75, 80, 70, 75, 80, 70, 75, 80 %
F
Back Squat
3 x 10 @ 63 %
G
Stiff-Legged Deadlift (SLDL)
3 x 6 @ 45 %
Successory
H
Ab work of choice - have fun and get some variety! Optional: Beach work of choice
Recovery
I
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 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
Hang Snatch
3 x 3 @ 65 %
D
Front Squat + Jerk
5, 5, 4, 4 @ 70, 70, 75, 75 %
E
Segment Power Clean + Push Press
3 x 6 @ 70 %
Successory
F
3 Sets: A1. Pull-up x max A2. Hanging Leg Raise A3. Back Squat Jump (20% of BS) x 3
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.
