Learn The Olympic Lifts - Complete Set
Catalyst Athletics
Weightlifting, Olympic LiftingThis is a complete program to learn the snatch, clean and jerk from Greg Everett, coach of a national championship team, national champions and record holders, world championship competitors, and international medalists, and author of the world's best-selling book on weightlifting.
It includes full warm-up and mobility work along with detailed learning progressions provided with video from Greg explaining and demonstrating the drills to ensure your understanding and proper execution.
It can be done in addition to your current training program.
Note: This program does NOT include coaching.
A
Learn The Lifts - Introduction
Prep
B
LTL - Warm-up Series
This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.
C
Breathing & Pressurization - LTL Foundations
1 x 5
D
Squat - LTL Foundations
10, 10, 10, 5, 5, 5
E
Foot Positions & Transition - LTL Foundations
5 x 5
F
Hook Grip - LTL Foundations
1 x 1
Recovery
G
LTL - Cool-down Series
This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.
Prep
A
LTL - Warm-up Series
This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.
B
Snatch Grip - LTL Snatch
1 x 1
C
Snatch Overhead Position - LTL Snatch
1 x 1
D
Overhead Squat - LTL Snatch
5 x 5
E
Snatch Press
3 x 10
F
Back Squat
5 x 5
Recovery
G
LTL - Cool-down Series
This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.
Prep
A
LTL - Warm-up Series
This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.
B
Overhead Squat - LTL Snatch
3 x 5
C
Pressing Snatch Balance - LTL Snatch
5 x 5
D
Drop Snatch - LTL Snatch
5 x 5
E
Heaving Snatch Balance - LTL Snatch
5 x 5
F
Snatch Balance - LTL Snatch
5 x 5
Recovery
G
LTL - Cool-down Series
This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.
Greg Everett
Coach of the USA Weightlifting National Champion team Catalyst Athletics, and author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches. In his 15 years of coaching, he has coached multiple national champions and national record holders, Pan Am and European Championships competitors and medalists, and World Championships competitors.
