Olympic Weightlifting Workouts
Workouts Menu

Training Programs

View by Date

Wednesday August 1 2012
Comments (8)  |  Help  |  Programs  |  Exercises

Alyssa jerk behind the neck
Please login to access our training programs.

Registration is FREE!

Questions? Get answers here or post in comments.
Print Friendly and PDF

Please login to comment!
Brandon Ecker 2012-07-31
Hi Greg,
Let me say thank you for making your programming available online. I have found some amazing results following some of your plans. It has really helped me break through plateaus. I am in week 5 of the Advanced 2-phase Cycle and my question is this: when working up to a max for the day, on a regular day and a test day, how would you approach the lead up reps? For instance, when working towards a max jerk, I did sets with the (empty bar, 95, 135, 165) 2-5 reps, then 205, 235, 255, 275 and two failures at #300. Is this too much leading in, my shoulders felt cooked for the sets of push press that came later in the programming.
Steve Pan 2012-08-01
Those warm up sets should be okay, however I would take smaller jumps at the top end. You made a 20 pound jump and then a 25 pound jump to that last number. Now you have a feel for what jumps to make so possibly next time going to 290 and then 300. If you feel you are getting too tired with the lower end ones you can take out a few reps at each of those sets, just make sure you are warmed up enough to move on to the next sets.
New lifter 2013-01-09
When you put down 70% x3, x5, are you meaning 1 set of 3 reps, and 1 set of 5 reps?
Steve Pan 2013-01-10
New lifter -

70%x3x5 would be 5 sets of 3 reps. There is more information on the notation at the Program Help section on the right of the page.
Frederik Pram Nielsen 2013-04-25
Hello. Once again thanks for the programming.
I just have one question, isn't the back squats kind of light weight? Is it ok to go heavier og is there a plan behind going light on them?

Best regards.!
Steve Pan 2013-04-25
Frederik -

The squats for this day should be light. Focus on having good posture and good speed out of the bottom.
Maria 2013-06-20
Hi! Are the clean pulls just up with the shrug? Or high pulls?

Also- I'm just starting this program after taking 3 months off due to injuries. Lifts have obviously probably gone down. Do you recommend figuring out new maxes? I have just been using my maxes minus about 10 pounds for my max percentages.
Steve Pan 2013-06-20
Maria -

The description for clean pulls can be found at the exercise section tab above or at the link here: catalystathletics.com/exercises/exercise.php?exerciseID=98
Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Get the App!
Catalyst Athletics programs are available through our exercise.com app. Unlimited access to all programs for only $10/month, or purchase programs individually for only $10 each!

Join the Group Buy Programs

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

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

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design
Get the App

Training Programs

View by Date

Advertise With Us
Subscribe to the Performance Menu Magazine