Week 1 of 9

In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week." />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING PROGRAM

Program Help | Exercise Demos | Programs


weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Jocelyn power snatch
Monday April 4 2011

  • Jerk - 4RM; 90% x 4 x 2
  • Push Press - 5RM; 90% x 5 x 2
  • Back Squat - 5RM; 90% x 5 x 4
  • Bent row - 5RM; 90% x 5 x 2
  • Unanchored sit-ups - 3 x max reps
Week 1 of 9

In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.


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

12 Comments
Clay 1 | 2011-04-04
Greg-Thank you for putting in the time to provide such a great resource. I was just wondering what the primary focus of this cycle was going to be.
Greg Everett 2 | 2011-04-04
Clay - Strength emphasis, but there will still be a good amount of classic lifts.
Clay 3 | 2011-04-05
Thank you Greg, and thanks again for all you do.
Adal 4 | 2011-10-26
hello few series do or how many reps to reach 4 RM.?? when it states for example: 5 RM deadlift snatch? THANKS
Greg Everett 5 | 2011-10-26
Adal -As many as you need to get there. You can do fewer reps during the warm-up sets if you want. For example do sets of 2-3 reps until you reach a weight you think will be about your 5RM.
Olly 6 | 2013-04-14
I assume it is ok to do some light technical work on the classics before doing the workout. A few light doubles at 50-60%?
Steve Pan 7 | 2013-04-17
Olly - It should be okay to do some light technique work before the workout.
Nicole 8 | 2014-05-06
What do you mean by jerk? Power or split?
Steve Pan 9 | 2014-05-06
Jerk will always be split unless otherwise specified.
Nick Gaines 10 | 2014-07-15
Great cycle. This was the first ever WL-specific cycle I did. I completed it as prescribed and saw solid gains. Even more so, my technique got a lot more consistent. I have an athlete who can only lift 3x per week. Do you have any suggestions as to how this could be modified to a 3 day per week cycle? Or do you have another recommended cycle for a beginner lifter that would be appropriate for 3 days per week?
Greg Everett 11 | 2014-07-15
Nick - Remove anything the lifter doesn't really need and move the needed exercises from Tue/Thu to Mon/wed. If you need to keep it minimal, you can just eliminate Tue/Thu workouts.
Nick Gaines 12 | 2014-07-16
Thanks Coach. That's what I was thinking too, but its good to know for sure! I appreciate the reply.
Leave a Comment

Name
Comment
Verify
 

Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications

Werksan Training Collars
Werksan Training Collars
Weightlifting Programming: A Winning Coach's Guide
Weightlifting Programming: A Winning Coach's Guide
Werksan Training Bumper Plates
Werksan Training Bumper Plates
Secrets of the ME Black Box DVD
Secrets of the ME Black Box DVD
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter





Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Weightlifting Programming: A Winning Coach's guide by Bob Takano
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator