Training Cycles for Olympic Weightlifting and Weight Lifting

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics

Tuesday May 21 2013
Comments (1)

Back Squat - 60%x4, 70%x4, 80% x 4 x 2
Power Snatch - 60%x3, 65%x3, 70% x 3 x 3 (% of full)
Power Clean + Jerk -60% x (3+1), 65% x (3+1), 70% x (3+1) x 3 (% of full)
Romanian Dead Lift - 85% x 5 x 4 (% of clean)
Push Press - 60%x3, 70% x 3 x 3

3 sets; no rest:
250m Row
20 1-arm DB Press

Monday May 20 2013
Comments (3)

Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
Snatch - 60%x3, 70%x3, 80%x3, 85%x2
Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (2+1)
Snatch Pull - 90% x 4 x 4
Press - 4 x 5

Week 4 of 9

Sunday May 19 2013
Comments (0)

Rest Day

Saturday May 18 2013
Comments (5)

Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2
Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2
Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (3+1), 80% x (3+1)
Snatch Pull - 90% x 4 x 4
Clean Pull - 85% x 4 x 4
Back Squat - 60%x5, 70%x5, 80% x 5 x 2

Friday May 17 2013
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Rest Day

Thursday May 16 2013
Comments (0)

Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
Power Snatch - 60%x3, 65%x3, 70%x3x4 (% of full)
Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1) x 2 (% of full)
Clean High-Pull - 85% x 4 x 5
RDL - 85% x 5 x 5 (% of clean)
Push Press - 60%x4, 65%x4, 70% x 4 x 2
Press - 4 x 5

3 sets; no rest:
50 Double Unders
12 DB High-Pulls

Wednesday May 15 2013
Comments (9)

Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
Snatch - 60%x2, 70%x2, 80%x2, 85%x2
Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
Clean Deadlift - 80% x 3 x 5 (10 second negative)

Tuesday May 14 2013
Comments (6)

Back Squat - 60%x3, 70%x3, 80% x 3 x 3
Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
Romanian Dead Lift - 90% x 4 x 5 (% of clean)
Press - 4 x 5

3 sets; no rest:
15 KB Swing
12 Pull Ups

Rookies, Experts, and Pimps
Matt Foreman | May 14 2013 | Weightlifting

Those of you who read Performance Menu (i.e., the cool crowd) got a nice treat a few months ago when we published an interview with Christine Girard, the little Canadian weightlifting tornado who won the Olympic bronze medal in London. She gave us terrific answers to the questions we asked, stuff th...

Monday May 13 2013
Comments (5)

Back Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80% x 4 x 2
Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1), 85%x3+1, 80% x (3+1), 85% x (2+1)
Snatch High-Pull - 85% x 5 x 4
Push Press - 60%x4, 65%x4, 70%x4x3 (% of jerk)

Week 3 of 9

Sunday May 12 2013
Comments (0)

Rest Day

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