Weightlifting Programs

4-Block Cycle 1


16 weeks   |   Free   |   Web, Text

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 80,524 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!

Register Now   Login

Please Log in

Please login or register to access this training program.

Sample Week

Week 1 Day 1 Wednesday
Comments (14)  |  Help  |  Programs  |  Exercises

  • 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 2 Thursday
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Week 1 Day 3 Friday
Comments (6)  |  Help  |  Programs  |  Exercises

  • 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
Comments (7)  |  Help  |  Programs  |  Exercises

  • 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 5 Sunday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Week 1 Day 6 Monday
Comments (13)  |  Help  |  Programs  |  Exercises

  • 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
Comments (11)  |  Help  |  Programs  |  Exercises

  • 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
4 rounds for time of:
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.




4 Comments
Please log in to post a comment

Mariam Amro
June 5 2018
Can I omit the conditioning piece?
Mariam - Yes, you can omit that portion. 

Alyssa Sulay
Erin Smuland
January 16 2020
What is the push ball exercise? I have been trying to google it with no luck.
Erin - It is similar to a wall ball, except you do not have to squat all the way down and you don't have to throw it as high.

Alyssa Sulay