Strong, Loud & Snotty - 3 Day
Catalyst Athletics
Weightlifting, Olympic LiftingThis is an 12-week, 3 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)
4 x 3 @ 70, 75, 75, 75 %
D
Overhead Squat
3 x 3 @ 70 %
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 A3. Low Cable Row (sub bent row) x 10-15 A4. Back Squat Jump (20% of BS) x 3
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
Clean Pull to Hip + Hang Clean (below knee) + Jerk
4 x 5 @ 70, 75, 75, 75 %
D
Floating Halting Clean Deadlift on Riser
3 x 5 @ 80 %
E
Clean Deadlift
3 x 5 @ 90, 95, 100 %
F
Front Squat
3 x 3 @ 70 %
Successory
G
3 Sets: A1. Weighted Side Plank - 20--30 sec A2 Pull-up x moderate reps A3. Hanging Leg Raise x max reps A4. Back Squat Jump (20% of BS) x 3
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
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
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
Push Press
3 x 5 @ 70 %
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
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.
