Articles
Starter Program for Catalyst Athletics Online Workouts
The following is a 4-week training program that can be used to get started with the training program posted on this website. This is a good cycle to start with if you have not previously been doing the Olympic lifts frequently in your training.
Additional technique work can be added at the start of each session that focuses on the primary lift of the day. For example, on wednesday before snatches, you may do 4-6 sets of light tall snatches to practice your pull under. This additional work should be light and quick - it should not add significant time or stress to the program.
If you plan to do the conditioning portion of the older training cycles, add brief conditioning workouts 2 times per week after the workouts below. Keep them to about 5 minutes or less and generally stay away from leg-intensive exercises.
Notation:
Weights
Weights for each exercise will need to be determined by you by feel. Perform the prescribed reps with increasing weights until you reach a weight that feels appropriate for the prescribed number of sets that day.
Warming Up
Do it. Check out this article on warming up.
What To Do After This Program
When you're finished with this 4-week block, take a fifth week nice and easy before starting a new program. An easy way to do this would be to repeat week 1. You can find all of our free training programs here. Choose one based on what it emphasizes and how that aligns with your weaknesses, and/or the duration you need.
Please post questions and comments below to help other readers.
Week 1
Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.
Monday
Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5
Wednesday
Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3
Thursday
Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Week 2
Use the same weights as week 1 with this increased volume. If this feels too easy, you can increase the weight, but stay below absolute maximal effort.
Monday
Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5
Wednesday
Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3
Thursday
Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3
Saturday
Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1
Week 3
Increase the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3
Tuesday
Power Snatch – 5 x 3
Hang Clean – 5 x 2
Wednesday
Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2
Thursday
Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Week 4
Increase the weights from last week as you’re able to. Push for max effort singles on Saturday.
Monday
Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2
Tuesday
Power Snatch – 5 x 2
Power Clean – 5 x 2
Wednesday
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
Thursday
Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Check out Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett for a huge amount of program design information and more sample programs.
Additional technique work can be added at the start of each session that focuses on the primary lift of the day. For example, on wednesday before snatches, you may do 4-6 sets of light tall snatches to practice your pull under. This additional work should be light and quick - it should not add significant time or stress to the program.
Ab work should be done every training day, along with any supplemental work, e.g. back extensions, upper body beach work, etc. that you want to do.Check out Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett for a huge amount of program design information and more sample programs.
If you plan to do the conditioning portion of the older training cycles, add brief conditioning workouts 2 times per week after the workouts below. Keep them to about 5 minutes or less and generally stay away from leg-intensive exercises.
Notation:
- 5 x 3 means 5 sets of 3 reps
- 5 x 2+1 means 5 sets of 2 reps of the first lift and 1 rep of the second lift. For example, clean & jerk - 5 x 2+1 means 5 sets of 2 cleans followed by 1 jerk per set.
- Heavy Single means you will work up in weight for single reps to the heaviest weight you're capable of that day. Generally 3 misses at a given weight is the maximum number of attempts you should make.
Weights
Weights for each exercise will need to be determined by you by feel. Perform the prescribed reps with increasing weights until you reach a weight that feels appropriate for the prescribed number of sets that day.
Warming Up
Do it. Check out this article on warming up.
What To Do After This Program
When you're finished with this 4-week block, take a fifth week nice and easy before starting a new program. An easy way to do this would be to repeat week 1. You can find all of our free training programs here. Choose one based on what it emphasizes and how that aligns with your weaknesses, and/or the duration you need.
Please post questions and comments below to help other readers.
Week 1
Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.
Monday
Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5
Wednesday
Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3
Thursday
Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Week 2
Use the same weights as week 1 with this increased volume. If this feels too easy, you can increase the weight, but stay below absolute maximal effort.
Monday
Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5
Wednesday
Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3
Thursday
Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3
Saturday
Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1
Week 3
Increase the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3
Tuesday
Power Snatch – 5 x 3
Hang Clean – 5 x 2
Wednesday
Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2
Thursday
Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Week 4
Increase the weights from last week as you’re able to. Push for max effort singles on Saturday.
Monday
Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2
Tuesday
Power Snatch – 5 x 2
Power Clean – 5 x 2
Wednesday
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
Thursday
Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Check out Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett for a huge amount of program design information and more sample programs.
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2(1+1) for CJ would mean each set is clean, jerk, clean, jerk - 1 of each but 2 times through.
Greg Everett
Yes, 5 x 3 is 5 sets of 3 reps.
Greg Everett
You may also see it written 225x3x5. It means the exact same thing but it includes the load. That confuses a lot people
Do you consider Pull ups to be "beach work" or supplemental? For a super heavyweight, If I can knock out 5-7 strict pull ups, should that be a daily, 2x weekly, or never supplemental activity? Maybe its worth generalizing that once a lifter can do "X" pull ups, its not that helpful to keep doing them, or do pull ups not correlate well to weightlifting...done w/ my ADD rambling semi question.
They're only beach work if you do them as close-grip chins to focus on your guns.
Greg Everett
Greg Everett
Will try to stick with this one and get my lifts better developed!
Confused: I imagine you should manage the conditioning stuff, yourself ;)
Thanks
Greg Everett
I am also going to be doing some running for an upcoming half marathon and I have BJJ practice 4 thimes a week.
Should I run it as written or scale it back some?
Thanks!
Greg Everett
I like your program because it doesn't have any bench...I used to bench a lot (225), but it's not very functional right?
Greg Everett
Thanks for this and all the great info you put out for free.
I'm pretty new to the Oly lifts and I still feel like about 50% of the time even if I have the intent of doing a snatch, I end up catching it above parallel in a power position (it's not a flexibility issue, my OHS position is very comfortable at rock bottom).
Would it be more helpful for someone like me to instead of training power snatches, just do more snatching in order to get the proper motor pattern down for catching it at the bottom?
As for receiving the bar, you shouldn't be hitting rock bottom as you lock out the bar. You want to receive the bar at its highest point and use the rest of that squat to stabilize the bar over head. You will have to try to meet the bar lower and lower as the weights go up. You will have to dial back the pull slightly on your warm ups so you won't be power snatching the beginning but meeting the bar high and squatting under it should be okay. Just continue to work on pulling yourself under into that squat.
Steve Pan
What Steve said. If you're really struggling, instead of power snatches, you can do high or mid-hang snatches at the same weight you'd be doing power snatches with, focusing on pulling down under the bar. This will keep things light on those days as desired and let you work on one of your weaknesses. That said, even with power snatches, you should be focusing on pulling down hard and punching under the bar the same way you do in the snatch.
I will dial the CF back to only five days a week.
Greg -- am I to understand that on week two we do 5 sets of 3 cleans + 1 jerk on Monday?
Thanks.
Greg Everett
*Billy - still too much?
Greg Everett
Greg Everett
day ?
Brandon Green
Steve Pan
Greg Everett
Alyssa Sulay
about to ramp on with the above program prior to following your main site program, from my oly garage set up in a small town by the beach in Australia. Quick Q - would it be too much to program in a sand dune hill sprint sessions once or twice a week in addition to some chins etc. I'm able to split sessions every training day when required.
As per previous comments thank you for making your programming available online.
Greg Everett
I am new to your site, but like what I see. I am not so sure about what to do with supplemental exercises or beach work. How many exercises, what body groups, what should the set/rep range be? Also what is the benefit to doing this, is it strength or size?
Greg Everett
- Do you believe they are necessary with this program?
- How can you incorporate them into the program?
Greg Everett
Thanks for the "intro" program. I've recently decided to transition to the olympic lifts from the "power" lifts. At this point strength in the lifts is not a concern of mine, only technique. I'm having difficulty with the receiving position of the clean (finding the groove without shattering a clavicle). Any suggestions?
Also, any suggestions regarding improving the 2nd/3rd pulls in the lifts (I conventional DL 465lbs at 148lbs, but snatch with 185 puts me to shame!).
Thank you
I have been doing crossfit for quite some time but for the upcoming months I want to get a lot stronger so thinking about changing the workouts. Im thinking about following this program and then move over to the daily workouts. However I wonder if it is too much to also incorporate stronglift 5x5 program (one of the excercises per day)? Would that be beneficial or is it best to just stick to the workouts posted here for best strength gains?
I was wondering, do you think it is beneficial/necessary for a novice weightlifter who has never done Olympic lifts before, to focus on building strength with basic compound lifts (ie. Squats, Presses, Deadlifts) prior to attempting this starter program?
Greg Everett
Steve Pan
First; thanks for the great routine for us beginners and second, what does Power Clean & Power Jerk – 5 x 2(1+1) mean? I'm curious about the (1+1)
Greg Everett
Greg Everett
I'm itching to finish this last week up and get going with the Strength by Feel cycle.
Thanks!
I've CFing since December with some exposure to oly lifts, can I jump right into the main programming or sould I run a month of intro to tighen up technique?
If i'm having difficulty with a movement should I post video in comments or the forum portion of the site?
Cheers!
Shawn
Steve Pan
1 question... can i post videos for some online coaching?
Greg Everett
I started doing Oly style couple of month ago, I have a severe pain in my right elbow everytime I try to Lock! I been off gym of 5 days now trying to fix it, any tips or hints? (I iced, I flossed, I stretched, I took Ibuprofen, there's still a slight pain if I squeeze my triceps near the elbow)
Greg Everett
Steve Pan
Just a few questions. I need to continue to work on my upper body due to my sport (Javelin), both anterior and posterior. What days would you recommend inserting bench, rows, pullovers? Or is that something I should play by feel? Would you recommend any supplemental hamstring work like RDL variations or physio ball hamcurls? And last, what typically makes up your core routine? I usually will do a medball/KB core, but I'm always interested in hear what other people are doing.
Thanks a lot!
Core work for us is usually some heavy back work like SLDL, RDL or good mornings, lighter back work like back extensions / hypers, and a variety of ab work from light high-volume stuff like sit-ups, crunches, reverse crunches, jacknives, V-ups etc, plank varieties, and heavy stuff like weighted sit-ups. I typically have people do something different every day.
Greg Everett
Steve Pan
Greg Everett
Thanks.
Greg Everett
Answered my first question, by reading your Program Help & Info page. Last question still remains though, how many sets once we reach that RM for the day should we do?
Thanks.
With conditioning I have a few options at home. Between a skipping rope, kettle bell (60lb) and a c2 rower, I have a number of ways to get my heart rate up, but I'm wondering if the rower is going to be too leg intensive to go along with this program. I don't usually go too long (2000m at the most) or I do 500m intervals. Thanks!
1) when performing an exercise is the %weight used of the main movement, eg
- power clean & power jerk 80%, is the 80% of maximum clean and jerk?
- overhead squat 70%, is this 70% of maximum snatch
- or do we need to know our 1RM for each exercise?
2) after a cycle is there a recommended time off and assessment of strength gains or staright into the next cycle?
Thanks
2. You can transition into a new cycle after you finish a cycle. If you are feeling especially beat up, you can take an extra light week in between cycles.
Steve Pan
Steve Pan
Greg Everett
Thanks, that really helped clarify not only the pulls, but also the grip width for the snatch and the clean. Awesome website and the videos are great for viewing the exercises. I'm overseas without access to a coach/trainer, but with access to a gym and the information, workouts, and exercises really help.
Going off of Joanna's query, should the pulls be done with loads greater than our 1RMs of the full lifts or sub maximal?
Steve Pan
Steve Pan
Steve Pan
Thanks. I definitely need to work on my technique.
1.) Do I warm up to the weight that I am going to use for all the sets or do I just pick a weight go with it? Example 5 x 2 really pertains to the working weight right?
2.) Whenever you prescribed more than 1 rep are these "touch n go" or "drop and reload"? Example Snatch 5 x 2.... is a weight that I can do twice touch and go?
3.) Snatch and Cleans we only squat them both when the weight is heavy forcing us down? Otherwise we catch in a power o0r whatever it takes to do it. Unless specifies squat these are by feel right? Not every Clean or Snatch has to have squat right? Example Today I did Snatch the weight I chose was heavy for a squat snatch but I was able to power snatch was this wrong?
Thanks.
2. You should reset on each rep to make every rep good off of the ground. We don't want to bounce the weights and get a poor starting position as a result. You will reset your starting position and take the rep from a dead stop each time.
3. You should squat on every rep, even if you receive the bar high you will take the squat to work on the tempo and the sequence of the lifts.
Steve Pan
2) What does upper body beach work mean?
Steve Pan
Thanks.
Steve Pan
Steve Pan
I have recently just finished the Russian Squat Program, and have started the Masters Program with an added day in the middle of front squats, and I just I am considering just switching to your program.
My best lifts are a 200 lbs clean and a 105 snatch. I have been trying to correct form and not go up to heavy especially on the snatch. My squat is around 335 for a double and 285 for a single for front squats.
I have recently moved to a gym in town that just got a good set of Olympic weights, so I plan on doing the lifts more frequently.
I plan on starting your program with a 95 snatch and a 125 clean and jerk, and then slowly progressing throughout the program, and really focusing on technique, while adding weight when it is programed.
How does that sound?
I appreciate the help.
Steve Pan
I also just joined to forums and uploaded a training video too. Check it out man, my name is Scott Keefer.
I will be going through the workout tab to pick one that looks good for my background.
Thanks
"Many individuals ask if they can perform both our training and other training simultaneously. While we can’t predict everyone’s response to training, we can say with certainly that very few individuals will be able to handle such a workload for any considerable period of time without burning out completely. These workouts are designed to be a standalone program and as such are extremely demanding—attempting to do both is a recipe for overtraining and poor results. Just as importantly, combining multiple programs is a good indicator that you're trying to achieve conflicting goals at the same time—this never works well. If you can’t stand to commit to it entirely for at least one complete cycle, don’t do it at all"
Steve Pan
Steve Pan
Steve Pan
Steve Pan
Steve Pan
Am now coming to end of Week4, really cool routine. Made progress and want to keep it going. Can I go back to week 1 of the routine (whilst starting week5) or would that be regressing? I'll use heavier weight than week 4. Or would you recommend I pick a different cycle.
For your info if it helps I'm 30,5'9,lean 172lbs, still learning Oly lifts and training for strength/overall fitness.
The 4-week leg strength block 1 is a popular one that people have had success with.
Steve Pan
I can't get my head around the pulls (snatch or clean). The form feels weird for one, but secondly as it is like an abridged version of the full lift should we be using far more weight? I.e. 95kg clean pull when I 1RM clean 80kg? I know it's light, I've just started.
Steve Pan
Quick question about starter program for a triathlete/ runner. Should I go as is or limit days?
Quick background. 90-2009- primarily endurance (s/b/r) and body weight strength. late 09 - began P90x and 2010 - CrossFit. Continued CrossFit at some good boxes and on my own.
Came to realization that CF Chipper and Metcon WODs are counterproductive to s/b/r training and performance (I leverage some solid swim coaching, running based on a 3x week - FIRST's Run Less/Run Faster) and bike from local bike elites.
I'm a strong believer in fundational strength and want to continue it! I blend in body strength/calisthenics during runs/swims/bikes. The challenge is finding a place to do it (CF boxes have the equipment but tend to fixate on the WODs w/out understanding cross purposes of "conditioning") - do have Y close by (no plate slamming, but really not trying for freaky max strength.
Current 3 rep max
135 push press
185 back squat (was 45 when I began, years of running )
255 deadlift
155 clean / power clean
110 snatch (have never felt comfortable with the "hop" snatch via Rippetoe) so building this slowly
thank you for your work!!!
Steve Pan
You have been a great source of help with other questions I have had. If you don't mine me asking another, I appreciate it. My schedule allows for training on M/T/Th/F/S. In looking at this program, and moving the Wed to my Tue with Wed off...am I looking at burn out or major conflict?
Steve Pan
In the monday and wednesgay workout, I start the exercices to the ground or to the hip??
Sorry for my english, I come from Quebec. :)
Steve Pan
Monday -
Snatch and CJ up to 90% of your planned opener x 1 single each
Cln pull - 90% x 2 x 2
Back squat - 85% x 2
Tuesday
Snatch and CJ to 85% of opener x 1-2 singles
Wednesday
Snatch and CJ to 80% of opener x 1-4 singles
Snatch pull - 90% x 2 x 2
Front Squat - 85% x 1 (or about what you want to open with in CJ)
Thursday
Snatch and CJ about 70% of opener for a few singles. You can also do power sn/cj on this day if you think you need some more rest.
Friday
Rest or very light sn/cj
Saturday
Meet
If you think you need more rest, make Tuesday lighter and maybe just light powers.
Greg Everett
Steve Pan
I'm looking for which program would best suit me as an athlete looking to get into competitive lifting. I have been doing CrossFit for about 4 years and coaching for about 3 of those and have experience in Oly lifting, but still conisder myself a novice of an oly athlete and coach. I recently bought your book Complete Guide for Coaches & Athletes to better myself as an athlete and more importantly a coach. I reviewed the Intermediate 2 cycle, but not sure if thats the route I should take or the starter program? I'm a career firemen, smallest in the dept at BW of 140 but oddly nowhere near the weakest, so I will still be doing CF wods regularly to maintain good conditioning, but with oly training in mind as to not overtrain or doing a metcon with similar work in the wod.
Thank you and looking forward to getting in this book and learning some great stuff.
If you look in the archives (around 2008) there are some examples of workouts that incorperate some conditioning work that may be a good program to use.
Otherwise I would suggest sticking to a weightlifting program to increase strength and improve technique and working conditioning on a different cycle.
Steve Pan
I will finish week for this week. Do I just start over at week 1 next week? Great program by the way.
Steve Pan
but i only C&J 245. Is it a technical error...i dont mean to throw numbers out there sorry! It just seems like my numbers arent adding up...i feel like i should be able to clean and jerk much more with all those others numbers. It may be that im too slow getting under the bar? Perhaps there is some other supplemental work i should be doing...normally i do my squats with bands or chains on my dynamic days. Ive been incorporating some West side methodology into my workouts i.e. max effort days and dynamic days using conjugate method etc.
Just hoping for some clarity. Maybe if you could telle the most common mistake you see with your beginner to intermediate athletes i believe i fall into the first and maybe second category i know im not all that strong. Thanks for any advice!
Greg Everett
such as doing metcon early in the morning (6-8am) and doing the weight lifting in the afternoon around 3ish
Steve Pan
Q. My jerk is weaker than my clean, is there any recommended adjustments that could be made to factor this in?
Thanks
And what does it mean if the power clean is heavier than the squat clean?
Greg Everett
Greg Everett
Steve Pan
Steve Pan
Steve Pan
I'm about to start following this for the 4 weeks and was wondering if maintaining a bodybuilding/hypertrophy style program to go along with it would be okay.
For example after doing C&J, Clean Pulls, and Back Squats on Monday I would continue to do Incline Dumbbell Presses 5x8, Tricep extensions 3x10, Dips 5x8, etc.
Just wondering if doing too much hypertrophy or isolation movements would hinder my progress with my oly lifts.
Thanks in advance!
Steve Pan
Steve Pan
What do you mean by clean pull and snatch pull are we talking about the pull part of the movement or high pull in clean and snatch grip?
Steve Pan
Steve Pan
Steve Pan
Steve Pan
Steve Pan
Steve Pan
Steve Pan
Any and all advice will be taken and utilized! Thanks so much!
Steve Pan
Steve Pan
Steve Pan
Steve Pan
Just want to clarify the power jerk, is this a split jerk or a "push jerk"? Which is what I know it as. And when you say clean and jerk are you wanting a typical split jerk unless specified otherwise?
Steve Pan
So my question is, can this cycle be done all over again for a few times or is it just a one time thing ?
Thank you.
Steve Pan
Steve Pan
Steve Pan
Greg Everett
Steve Pan
Steve Pan
When you say comfortably below max, would say thats 75-80%?
Greg Everett
Steve Pan
Steve Pan
Steve Pan
I am thinking about doing this programme.
But why isn't there any over head pressing?
Should it be considered as assistance work (which can be done with the ab work and beach work)?
Steve Pan
Steve Pan
I would like to know how much rest time you recomend per set and per exercise?
Steve Pan
Thanks for the programme!
If I am not available on Saturday, Can I do the sat workout on Friday? Do I need to modify anything on Thursday?
Steve Pan
Steve Pan
quick question: Week 3 requires to up the weights. For Monday (of week 3) would this mean an increase for the C&J compared to the one on the Saturday before or the one on the Monday of week 2?
Thanks!
Steve Pan
Finally I would done the same movements, volume, intensity..etc but only with a different order of the days
Thanks for your time doing this workouts and for your dedication to my question,
A strong hug of a young spanish athlete;)
Steve Pan
Appreciate your help!
P.S.: It is not possible to post comments via this form on other programs. Would be nice if this could be fixed for people that are not on facebook ;-)
Steve Pan
1-Why if a workout there are olympic movements and basic movements (Squats,deadlift, bench press).First, is the olympics?No is better do firstly and basic heavy and finally do the olympic with less weight and use PAP?(For example a heavy deadlift and after a Power Clean)
2-Can I do the rutine of this movements With a fullbody of 3 days with too less volume, ,only to maintenain or improve step to step the RM's in the basics?How I can planificate It?And,When is a good moment to train my móvility(dedicate more time) and the flexibility?
3-To the Front squat and the Squat of the trains 1 and 3, is a good option do a routine like a 5/3/1 or a 5•5?
This is all,I really like train this movements and improve my knoweldge to improve the movements, is a good experience:) Thanks for your help, I Appreciate It a lot
2- Work on mobility every day, before and after training would be fine if you have the time. You can train the lifts 3 times a week but you will have to feel out what works for you.
3- This will be something you have to feel out. If those protocols work for you then it would be a good plan to use them.
Steve Pan
Now, I understand how periodize the training better:) I will do microcycles where I put more emphasis in power and other in streng with the basics doing remainders with the olympic movements
A strong hug and thank for your help:)
Domi
Steve Pan
I've been doing a few months of CrossFit and I was wondering if I were to do this starter program, since there are no workouts on Tuesdays and Fridays of the program, is it advisable to do any sort of metcons on those days at all? Or would it be better to do metcons after these workouts (i.e. on Mon, Wed, Thurs, Sat)?
Thanks! Pretty stoked to start the program.
Steve Pan
Should I do clean pull based on clean max or based on clean&Jerk max?
Steve Pan
Steve Pan
Steve Pan
After i have done some warming up and wanto start weightlifting, how should i start the prescribed sets/reps?
For example i got this on Monday:
Monday
Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5
Ok if it would say for example:
Clean & Jerk – 5 x 2+1 @ 80%
Obviously i shouldn't start at 80% i would have to work my way up right?
So i should do something like 4 sets of 3 reps, and add some weight each set untill i am on the 80%
And only then i should start the prescribed sets/reps Clean & Jerk – 5 x 2+1
Does it work like that?
How would you advise to work up to that 80% on clean & jerk?
Sorry if it's a bit confusing tryed my best explaining it, haha
Thanks allot!
For the workout above there are no prescribed weights so it will be more about feeling out an appropriate working weight for the prescription. You will try to move up each week as you go.
Steve Pan
Greg Everett
Thank you!
Steve Pan
I am a recovering Wod'er and am moving to more traditional Olympic lifting. I would like to maintain a decent amount of cardiovascular fitness since it is required for my job. What is a good way to include cardio training into a strength program like this? Thanks!
Steve Pan
Thanks in advance
Steve Pan
I'm wondering how to work on improving the lifts and scoring heavier lifts when I finish this program. Which one would you recommend next?
Also, is it possible to get captioning provided on videos with dialogue? I am profoundly deaf in both ears.
Steve Pan
Steve Pan
Steve Pan
Q: How long should we be resting between sets?
Thanks!
Steve Pan
Snatch: I've been maxing out at 70lbs. I know I have the strength to hit 75 or higher, but my mind/confidence hold me back. I'll get nervous, my stomach knots up, and I think about Kevin Ogar. Any tricks for getting my mind back in the right place? I've tried visualizing a successful lift, deep breathing, etc.
Clean: I smash my clavicle with the bar, even when I try to keep my shoulders/elbows up. Any tips?
For the clean work on muscle cleans and tall cleans to work on the accuracy of the turnover. You should actively be pulling your shoulders to the bar.
Steve Pan
Thanks for posting this and all the other good stuff on this site! :)
Steve Pan
Steve Pan
Steve Pan
On the Monday of week 3 when it says to increase weights as able to...on the C&J it is a 5x1...am I trying to increase the weights from the saturday two days before that? Thank you.
Alyssa Sulay
Greg Everett
Greg Everett
Snatch Pull
Snatch High Pull
Clean Pull
Clean High Pull
Alyssa Sulay
Should I be dropping completely underneath and if I'm not doing so shouldnt go any heavier and possibly stop/lower weight?
Here is another that you may find useful for your turnover.
Just remember that you always want to maintain control over the bar and stay connected thoughout the entire lift, and if you are loosing control frequently at heavier weights and it is causing you to miss, then keep the weight at something you have control over. Hope this helps!
Alyssa Sulay
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Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Also Can I do accessory work during rest days? and/ or after prescribed workouts? such as weighted dips, pull ups, etc.
Thanks.
Alyssa Sulay
For Week 2 on the Saturday:
Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1
Do we try to do each lift for singles with what we did for a heavy single on Week 1 Saturday? Thanks in advance!
Greg Everett
I haven't seen this question posted yet: How would you implement strict presses and deadlifts into this routine? I'm assuming that deadlifts would be done bi-weekly or even monthly as not to tax the main lifts too much.
Greg Everett
Thanx
Alyssa Sulay
Alyssa Sulay
I've just started the S/S before I stumbled on to you site. If i switch over to your programs, should I still see some pretty good gains? Don't get me wrong, S/S is a great program but just so repetitive. I like variety and change like I see in your programs.
Shawn
Greg Everett
I have another question that i haven't seen asked already. When you do the Clean & Jerk 5 x 2 + 1 for example, you do a clean + clean & jerk. After the first clean, is it a touch and go, or do you stop and reset before the clean & jerk? Same with the 5 x 2(1+1) is it a clean & jerk reset clean & jerk or a touch and go? Thanks again, I'm pretty new with this.
Shawn
Alyssa Sulay
I am a CrossFitter who needs to improve her lifting numbers. I am going to start with this programming since it has been awhile since I did a weightlifting cycle/program along with metcons. Your opinion, I want to keep my conditioning up but stay diligent with this program and the future ones I do, I have read your stuff and it seems like if I chose my movements wisely for the metcons (not squat heavy for an example) and if possible, split the strength cycle and metcons a part by a minimum of 4 hours, it shouldn't effect my progress? My goal is going to get 4-5 metcons in but only if my body is feeling it,
What are your suggested go-to movements for metcons to help out with me being diligent with this program and future ones?
This would help a lot! Thank you! :)
Greg Everett
Alyssa Sulay
Anyways, Week 2 on Saturday, I assume you are looking for us to build to the heavy single we got on Week 1 for those lifts and complete 6x1 at THAT weight? I don't want to underestimate myself but I don't know if I can hit those numbers 6 times. Haha
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
I have FAI in my hip and want to try to avoid squatting for a while to prevent pain flare ups in my hip. Basically any extreme pure flexion of my left hip causes extreme pain and I was told by a surgeon and physical therapist to avoid squatting below 90 degrees.
I know its not ideal, but I was wondering if you could suggest any alternative lifts to do in place of squats. I've heard some lifters with similar conditions have found some success with deadlifts and some unusual squat variations.
Thanks!
Greg Everett
Do you reccomend a percent to begin the cycle? for example begin at 70%, and when the cycle need, increases weight, up to 80%
Alyssa Sulay
Alyssa Sulay
My question(s) concern whether to do this program, or step into one of your others.
Background: Age 48 (49 in Nov), CrossFit since 2013, with a 1-ish year hiatus due to a torn rotator cuff (repaired and healed, very little limitation, can jerk what I can clean). Other standard getting old creaks and BS, otherwise, excellent overall health.
Recent Work: For the past three or four months, I've been following your "Simplest OLY Program in the World" working 3 days / week, rep ranges 60-80 / workout between lifts, pulls, squats and accessory work. I do some skill/core-focused EMOM after most lifting sessions, and 2-3 met-cons (standard CF class) / week. I usually work / build intensity for 3-4 weeks before taking a de-load week (no more than 15 reps at 60% per lift, scale met-cons way back).
I want to take some time and focus on O-Lifting, because my strength far outstrips my technical ability.
Based on the above, would you still recommend doing this starter program before moving into one of your others, if for no other reason to get used to the number of days lifting / week? I know that masters normally shouldn't train as often as younger folks, but if I'm going 5-6 days per week between lifting and CF, my gut tells me I should be able to hold down 4-5 lifting days a week, with a commensurate reduction (or even elimination/near elimination, for a while) of CF work.
Thanks in advance,
Bill
Alyssa Sulay
I am in an awkward position, maybe you can help.
Basically the only way I can do weightlifting is through CrossFit.
Due to me living in a small town, I am quite lucky to even have anyone around who knows what a Snatch and Clean & Jerk is!
Unfortunately this CF gym doesn't have a lot of Open gym time, or else I could simply use that time.
I want to stick to the starter program and really focus on the lifts. But I am struggling to workout a way I can make it work around my schedule and not have to cut out too much that will basically nullify results?
2 Times I can absolutely guarantee times would be a Friday from 4pm to 515pm and Saturday 8am to 930am.
Can potentially throw in some squat time on a Monday eve or Thursday morning.
What are your thoughts? My goal is to but a house with room for my own gear and all would be solved, until then, I am stuck with what I have available.
All the best, and great site by the way!
Iain
Greg Everett
technique training in the UK before moving to Cambodia - I found this type of training to be the most rewarding of any gym work I've done ever. So as 45 yr old female - starting out do you have any other advice on using the stater programme? Many thanks in advance.
Alyssa Sulay
Greg Everett
I have been following this program above and had one question. What do you recommend for lifters that are having issues Jerking from the front rack? I have a pain in my right shoulder even Jerking the bar. I can Jerk behind the neck fine with no pain. I am currently cleaning the weight and racking it and then doing a jerk behind the neck.
What do you recommend for exercises, and or stretches to allow me to Jerk from the front.
I am still a beginner so I don't know if it's technique or a muscle imbalance. Most likely a combination of both.
Cheers
Greg Everett
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
The gym I lift at is only available in the mornings for an hour and a bit, Mon-Fri.
I may need to break it up to Mon/Tues/Thurs/Fri. Probably not ideal, but I am attentive to my recovery and sleep.
I've asked to come in Saturdays but as of now I cannot as there are too many CF classes scheduled (only place I can O lift near me; owner opens early for me at 6am; evenings aren't possible).
Is amending the days going to render this block ineffective? If so, I'll beg to come in Saturday afternoon.
Thank you for any of your input you have time to add.
Mark
Alyssa Sulay
Are these supposed to be touch and go reps?Can I drop the bar and rest quickly for the next rep?
Thank you,
Alyssa Sulay
Thanks!!!
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
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Alyssa Sulay
Alyssa Sulay
First session was:
Back Squat 5x3
Clean Pull 4x3
Snatch Push Press 4x5
Second was:
Snatch 5x1x75%
Power Clean + Push Jerk 4x2x75%
etc...
Greg Everett
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Greg Everett
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Greg Everett
thanks for putting out so much useful information. I recently started weightlifting and have been engaged in somewhat of a beginner program,however where the specific olympic lifts are broken down and practiced with light weights in addition to strength work. Now being a beginner I am not entirely proficient technique wise and would you therefore recommend to ditch my current program and use your starter program in order to gain more general experience with the lifts or is there a high risk of incorperating flawed motor habits?
Greetings from Germany!
Greg Everett
I'm a weekend warrior crossfitter who understood that weightlifting should and must be my no. 1 priority for a long time coming. I do love cf but I'm willing to cut down on all the metcons and stuff in order to focus on my technique and power in weightlifting, for a longer time to come.
I'll start with this 'Starter program' and I'll try find a coach who can help. But regarding the conditioning, I still need my body to be able to have some work capacity, I still need and want it. So, with a 4 day-a week--Oly program, how much/little volume(sessions) would be appropriate to spend on metcons?
Very best regards, Daniel (from Sweden :D)
Greg Everett
Alyssa Sulay
Alyssa Sulay
About to start week 3 and I have some questions as I won’t be able to commit to 4-5 days a week after running it through.
Is there 3 days a week program that can be followed after doing this starter program with emphasis on technique?
I’ve seen a few questions about modifying this program to 3 days a week and it seems doable but not optimal by removing Thursday and adding the OHS to another day. But then on week 3 and 4 Thuesdays are added, should it just be skipped and keep Monday, Wednesday and Saturday as is with OHS added on one day?
And a more general question, I’m new to olympic lifting and I’ve noticed that I can’t squat as much as i used to doing them this late in the workout. Should I back off a bit on the pulls to be able to squat more?
As far as you squatting question goes, no, you don't need to squat first. Clearly that's your strong point, which means you need to put more energy into the newer things. If your pull is really strong, i.e. significantly stronger than your squat, you can do your squats before your pulls.
Greg Everett