Weightlifting Programs
4-Block Cycle 3
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis using the original format of the Catalyst Athletics online training program.
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Sample Week
Week 1 Day 1 Monday
Week 1S1
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- Back squat - 83% x 3 x 5
- Snatch deadlift - 110% (of sn) x 3 x 3
- Push press - 80% x 5 x 5
- Pull-ups - 3 x 10 (add weight if needed)
- Weighted sit-ups (DB or plate behind neck) - 3 x 10
- Lateral planks - 3 x max
Week 1S1
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Week 1 Day 2 Tuesday
3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +
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- Muscle snatch - heavy single
- Tall clean + push press + push jerk - 50% (of clean) x 2 x 4
3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +
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Week 1 Day 3 Wednesday
3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW
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- Front squat - 73% x 3 x 5
- Snatch pull - 100% x 3 x 3
- Rack jerk behind neck - heavy single; 85% of single x 1 x 3
3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW
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Week 1 Day 5 Friday
4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks
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- Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3
- Overhead squat - heavy single; 85% of single x 2 x 3
- Chin-ups - 3 x 12 (add weight if needed)
4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks
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Week 1 Day 6 Saturday
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- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
- Ab work of choice
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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 88,241 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 88,241 athletes around the world!
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Greg Everett