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 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 3 Friday
3 rounds for time of:
100 m sprint
10 box jumps
15 GHD sit-ups
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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 4 Saturday
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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.
Week 1 Day 6 Monday
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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
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 7 Tuesday
10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW
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Questions? Get answers here or post in comments.
- Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1 + 2 x 3 sets
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW
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 80,524 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 80,524 athletes around the world!
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Alyssa Sulay
Alyssa Sulay