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.

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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

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Week 1 Day 2 Thursday
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

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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

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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

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Week 1 Day 5 Sunday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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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

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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

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10 Comments
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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
Cory Bennett
March 31 2021
Would I be able to perform Power Cleans and Snatched until I can develop the ankle mobility to catch a snatch and clean in the bottom position? Also is there and mobility resources for improving ankle mobility here on the website?
Yes and yes. See the video and article sections for mobility resources.

Greg Everett
Samuel Rosenau
May 9 2021
Day 25 has "record attempt" listed for both lifts, what exactly does this mean?
Go to max to try to make personal records

Greg Everett
Seung Min Mun
September 18 2021
Are your programs always written

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~
weight x reps x sets

All that info is here

Greg Everett