8-Week General Cycle
This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.
"Snatch went from 100kg to 110kg, squat went from 160kg to 180kg. Have not retested my front squat yet but my old 1rm was 145kg and this week I hit 150kg for a double. My deadlift also went from 192.5kg to 205kg. Over all I have had some great strength gains, and my technique and stability, in c&j and snatch has improved tenfold."
"I'm finishing up week 7/8 and I have hit some amazing PRs already. My previous 1rm c&j was 275#. I just hit 285# on Wednesday for a 2+1."
"Did this program and went from an ugly 175 lbs snatch to a solid 200 lbs, and from a shaky 245 C&J to a crisp, almost easy 265 lbs. Fantastic content on this site! Thanks!"
- Jason M.
"Snatch went up 30lbs, C&J went up 30lbs, Back Squat went up 40lbs, and Front Squat went up 50lbs."
- Matthew M.
"My snatch went from 85 to 90 and the CJ from 105 to 115kg easily. My back SQ from 145kg to 150."
- Jorge E.
"My back squat went from 85 kg to 95 kg( tested 2 days ago) frontsquat from approximately 73 to 80 kg. My clean went from 54 to 65 kg, powerclean from 64 to 68 kg. Jerk from 65 to 70 kg. Clean & jerk total from 57kg to 68 kg. Snatch went from 45 to 51 kg. Ohs from 58 to 69 kg."
- Filippa A.
"This was my first Catalyst program and I am 100% sold. I have done other programs in the past and nothing has come close."
- Brian C.
"Back squat from 145 to 157,5, clean 125 to 130, overhead squat 107,5 to 115. power clean 115 to 117,5. did not tested my Snatch but i did a power snatch with 90 (old power snatch was 85)."
- Anil A.
"Went from 70kg Snatch to 85kg; 95kg C&J to 113kg; 160kg Back Squat to 165kg; 130kg Front Squat to 145kg."
- Alex S.
- CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
- Beginning to intermediate lifters
- Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle
- If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy
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