Catalyst Athletics Club
Catalyst Athletics
Weightlifting, Olympic LiftingBuilt for weightlifters who need a complete training program to get stronger, improve technique, and continue making PRs in the snatch, clean & jerk, and related exercises.
This 5 day/week program is written by Greg Everett, and Greg will provide you coaching feedback on your videos.
Includes demo videos and explanations of the exercises, full warm-up, prep and cool-down protocols, and all the accessory work you need to be as successful as possible.
Join any time with a FREE 7-Day trial.
Greg's training programs have been used by over 100,000 athletes, along with his team lifters who include world championships competitors, Pan Am and European championships medalists, national champions and national record holders from several countries.
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 with No Jump
3 x 3 @ 55 %
D
Snatch
2, 2, 1, 1, 1, 1, 1, 1 @ 70, 75, 80, 85, 82, 87, 82, 87 %
E
Flat-Footed Snatch Pull
3 x 3 @ 95, 100, 100 %
F
Back Squat
4, 4, MAX @ 75, 78, 78 %
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
Push Jerk Behind the Neck in Split
4 x 3 @ 25, 28, 28, 28 %
D
Overhead Squat
2, 1, 1, 1, 1, 1 @ 73, 78, 83, 88, 88, 88 %
E
Snatch Push Press
3 x 3 @ 75, 78, 78 %
F
Pause Jerk Dip
3 x 3 @ 100, 103, 103 %
Circuit
G
3 sets: A1. Side Bend x 10-12/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
Pause Power Jerk
3 x 3 @ 55 %
D
Clean & Jerk
8 x 2 @ 70, 75, 80, 85, 82, 87, 82, 87 %
E
Flat-Footed Clean Pull
3 x 3 @ 95, 100, 100 %
F
Front Squat
3 x 3 @ 68, 70, 70 %
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 @ 28 %
D
Snatch
4 x 1
E
Tall Split Jerk
3 x 3 @ 25 %
F
Clean & Jerk
4 x 2
G
Front Squat + Back Squat
4 x 5 @ 75, 80, 85, 88 %
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
Pause Split Jerk
4 x 2 @ 60, 65, 70, 70 %
D
Stage Power Snatch
2, 2, 1, 1, 1, 1 @ 65, 70, 75, 75, 75, 75 %
E
Push Press
3 x 3 @ 75, 78, 78 %
F
Clean Deadlift
3 x 2 @ 108, 113, 118 %
Circuit
G
3 sets: A1. Jack Knife Complex - 2/each x max 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.
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Christina R.
Weightlifter
Verified Athlete"I receive great feedback on my lifts and encouragement from the rest of the team! I continue to see progress and PRs—I’m so happy I joined! "
Josh M.
Weightlifter
Verified Athlete"Lifting better than ever. No nonsense, amazing feedback. Best weightlifting program I’ve found in 6 years."
Stacy D.
Weightlifter
Verified Athlete"I wasn’t surprised by the top notch coaching by Greg Everett. He’s always been a genuine, funny and incredible coach. The online team gave me a way to connect with other lifters, who have become my lifting family. They make lifting fun and life better."
Richard K.
Weightlifter
Verified Athlete"I’ve respected Greg’s content and loved his style of coaching and the passion that goes into his books, videos and coaching. It has been amazing to have his virtual eye over our lifts with great programming and am thankful that he offered this to us. "
When you join a team you’re getting more than programming, you’re joining an online community.
Catalyst Athletics Club
Catalyst Athletics Club
Catalyst Athletics Club
