Weightlifting Programs

4-Block Cycle 4


16 weeks   |   Free   |   Web, Text

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.

"Snatch 78 to 83 clean and jerk 86 to 102 front squat 110 to 128 back squat 130 to 143" - Rogerio F.

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

Please Log in

Please login or register to access this training program.

Sample Week

Week 1 Day 1 Monday
Comments (36)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - (6, 8, 10 reps) x 2
  • Weighted sit-ups - 3 x 10
Week 1 - Strength mesocycle 1

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (28)  |  Help  |  Programs  |  Exercises

  • Mid-hang muscle snatch - 60% x 3 x 3
  • 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets
10-16-20 reps for time:
KB swings - 30% BW
KB clean + 2 push press (each side) - 30% BW

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single
3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (20)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 3
  • Snatch balance - heavy single; 80% x 2 x 2
5 rounds for time:
8 kipping pull-ups
200 m row

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab wheel - 3 x 15


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.




3 Comments
Please log in to post a comment

Rogerio Fernandes
February 25 2017
Done! Snatch 78 to 83 clean and jerk 86 to 102 front squat 110 to 128 back squat 130 to 143
Lets keep working. Going for a 12 week cycle now!

Thank you very much catalystathletics
Luis La pietra
August 26 2020
the percentage on the power snatch, does it refer to the squat snatch? Thanks
Power %s are always of best power unless otherwise noted.

Greg Everett