Olympic Weightlifting Programs
Help & Info
Free Starter Program
Free Daily Workout
Choose a Program
Remote Coaching
Tomorrow's Workout

Alyssa's Heavy Single Nightmare
8 weeks   |   $29   |   Web, Text, Excel

This cycle focuses on heavy snatch and clean & jerk singles, but also includes heavy squat singles 1-2 times daily along with back-off rep squats in some sessions. It also uses on-the-minute lifts in the first phase, and then waves after heavy singles in the second phase. This is a nasty program and will take a lot out of you, but will produce some excellent snatch, clean & jerk and squat results if you can handle it.

Good For:
  • Max single squat improvement
  • Competition lift improvement
  • Competition preparation
  • Frequent heavy single lifting
  • On squats, you'll work to a heavy single, always aiming for PRs, but first trying to beat your last squat session by at least 1kg.
  • After heavy single squats, you'll then drop the weight for the following multiple-rep sets, the goal of which will be to work to a maximal effort on the final set and try to beat your all time PR or at least your previous training session with those reps
  • OTM - "On The Minute". Each set begins 1 minute after the last - NOT 1 minute rest. Weight changes need to be done within this 1 minute period as well.

Please Log in

Please login or register to access this training program.

Free Snatch Manual
When you join our newsletter!

Prefer an App?
Some of our programs are also available through these apps:

Exercise.com Train Heroic

Tag Us!
Tag us on social media when you post videos and photos of your workouts!

Instagram: @catalystathletics
Twitter: @cathletics
Facebook: @catalystpm

Help support our free content!

Garage Mind Mental Training Journal by Aimee Everett

Subscribe to the Performance Menu Magazine