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.
Register for Instant Access
Our weightlifting training programs are currently used by 82,143 athletes around the world! Register to join them with a free or premium account.- 60 different training programs with new ones added regularly
- Guaranteed response to posted questions from a coach
- Programs available in web, text and Excel spreadsheet format
- Free account: Access to daily workouts and free programs
- Premium account: Access to all programs - only $15/month!
- DOES NOT include app access; purchase directly from app
Register Now Login
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
Post numbers and questions to comments.
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
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 4 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.
Week 1 Day 6 Monday
Post numbers and questions to comments.
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
Post numbers and questions to comments.
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.
Join an Online Team
Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
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 82,143 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 82,143 athletes around the world!
 |
 |
 |
 |
Alyssa Sulay
Alyssa Sulay