Week 1 of 6" />

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
Alyssa split jerk
Monday February 13 2012

  • Snatch - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 4 x 5
  • Pause back squat - 65% x 5 x 5
Week 1 of 6


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

10 Comments
Chad Lammert 1 | 2012-02-13
Thank you for providing a wonderful service. The last 6 weeks were filled with improvements in strength and technical ability. You said it was going to be a tough cycle, and it was, but hard work paid off. I'm curious on the scope/goal of this new cycle. What should we be geared up for? Will this cycle be a natural extension off the last or will the focus be different? Thank you for your time and this terrific website, Chad Lammert
Greg Everett 2 | 2012-02-13
Chad - This cycle is focused on getting some improved consistency in the classic lifts with volume and pushing both those numbers and some squat strength.
John 3 | 2012-02-13
Question: For the snatch, is it ok to dump the bar after the first rep and reset your position or must you hold on to the bar to continue on with the 2nd and 3rd reps?
Greg Everett 4 | 2012-02-14
John - Yes, dump the bar between reps, but stand up before you do.
John 5 | 2012-02-14
Thanks for clearing that up!
Ben Magnone 6 | 2014-04-15
Greg, I just finished my first ever program. It was a 6 week back squat program that took me from 320lbs to 350lbs. I decided to try a general Olympic lifting program and began to search. When I found your information it was like a kid in a candy store. I have been subscribing to your youtube channel for at least the last 3 months, so I am incredibly excited to try this out. I am thinking that a general cycle is the best place to start. I have never done anything like this before and am looking to improve on all lifts. I can not thank you enough for providing this information, and will continue to spread the word about your work and media to everyone I can. I will be meticulous about this program and my diet while doing it to maximize my results and look forward to giving you some positive feedback in 6 weeks!!! Thanks again!
Aaron 7 | 2014-06-09
Greg, I'm about to finish up this cycle and was curious on which cycle you would suggest next? I am looking for something that will help me gain some leg strength, but will also keep me working on my snatch and C&J, but not something with too much volume. I could use a little help in the leg strength area. You've put so much work and effort into the website and it's amazing! Thanks so much for providing these great cycles.
Steve Pan 8 | 2014-06-09
Aaron - The 4-week leg strengh block is always a great one to run to improve your back squat. I would recommend running that, and possibly running the second block if the first one goes well.
Aaron 9 | 2014-06-10
Thanks Steve! As I was looking through the cycles I found the 6 week strength cycle and it looked like it incorporated all the movements without a ton of volume. What are your thoughts on that one?
Steve Pan 10 | 2014-06-10
That would be okay to run as well. Good luck.
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 Competition Barbell
Werksan Competition Barbell
Werksan Economy Training Bumpers
Werksan Economy Training Bumpers
Support Your Local Weightlifter - Men's T-Shirt
Support Your Local Weightlifter - Men's T-Shirt
The Coach's Strength Training Playbook
The Coach's Strength Training Playbook
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