Weightlifting Programs
4-Block Cycle 1
The first training cycle ever posted on Catalyst Athletics. This is a straightforward alternation of 4-week blocks that emphasize strength-building with snatch and clean & jerk emphasis.
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Sample Week
Week 1 Day 1 Monday
-Snatch - work up to 75% X 1 X 5
-Clean & jerk - work up to 75% x 1 x 5
-Front squat - work up to 75% x 2 x 3
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
-Snatch - work up to 75% X 1 X 5
-Clean & jerk - work up to 75% x 1 x 5
-Front squat - work up to 75% x 2 x 3
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
3 rounds for time of:
500 M row
20 1-arm DB split snatches (alt lead leg each rep, switch arms after 10) - 20% BW
3 rope climb - 15ft
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Questions? Get answers here or post in comments.
- Snatch - work up to 80% x 1 x 5
- Clean & Jerk - work up to 80% x 1 x 5
- 3-position muscle snatch - bottom to top - med weight x 2 sets
3 rounds for time of:
500 M row
20 1-arm DB split snatches (alt lead leg each rep, switch arms after 10) - 20% BW
3 rope climb - 15ft
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
3 rounds for time of:
25 kipping pull-ups
10 Turkish get-ups (5/side) - 35% BW
15 DB push press - 20% BW
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Questions? Get answers here or post in comments.
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Front squat - 85% x 2 x 3
3 rounds for time of:
25 kipping pull-ups
10 Turkish get-ups (5/side) - 35% BW
15 DB push press - 20% BW
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
3 rounds for time of:
100 m sprint
10 box jumps
15 GHD sit-ups
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- Snatch - 80% x 1 x 3
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
100 m sprint
10 box jumps
15 GHD sit-ups
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- Snatch - 90% x 1 x 3
- Clean & Jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
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Choose a Training Program
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 94,851 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 94,851 athletes around the world!
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Alyssa Sulay
Alyssa Sulay
Greg Everett
Greg Everett
sets x reps?
Snatch 85% x 1 set x 4 reps seems quite odd to me as the Snatch and C&J is usually performed as singles. Would appreciate some clarification! Thank you~
All that info is here
Greg Everett
Greg Everett
Greg Everett