Greg Everett 2014 American Open Cycle
12 weeks | Free | Web, Text, Excel
This is a 12-week cycle very similar to what Greg Everett used to train for the 2014 American Open. It uses RMs and back-off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4-week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition.
"Total went from 232 to 254kg." - Dan L.
"I increased my competition total by 13kg!" - Jonathan A.
"By week 10 I've added 20 pounds on my snatch and 25 on my C&J" - Alex
"Just finished the program and I have to say it worked very well. Snatch: 88kg to 98 kg, C+J: 102 kg to 111 kg, FS: 125 kg to 129 kg." - Rudy
"This program has been great. Increased my snatch already by 7.5kg and more importantly my confidence and consistency in numbers." -Kelly L.
"Snatch went from 102kg to 107kg, Clean and Jerk from 113.5 to 120kg, and Front squat from 120kg to 127.5kg." - Deece R.
"Here are my lifts improvements: Clean&Jerk: 78 kg --> 86 kg, Snatch: 60 kg --> 70 kg, Back Squat: 90 kg --> 97 kg, Front squat: 78 kg --> 86 kg, Power snatch: 54 kg --> 57, Power clean: 75 kg --> 80 kg" - Lucas D.
Good For:
- Squat strength
- Pulling strength
- Overhead strength
- Leg explosiveness
- Unilateral leg strength/stability
- Turnover strength
Notes:
- The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
- Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.
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Been hopping around programs but I am committed to finally following this one. Its simple, its efficient and I am really learning to love the sport of weightlifting. I am day 4, and just keeping myself on this track. Not an easy thing with the honeymoon around the corner and it being a beautiful summer, but I am devoted.
Catalyst Athletics has helped me grow, and if you wish to follow my journey you can follow my comments on each WOD's page below or check out my instagram for constant updates: B1Marrow or Mark Lisica. Idk.
I encourage all others on this program to write down their goals and show me your progress.
My goal: is to complete this program in full, on time and with a smile on my face. So far so great!
Cheers!
Steve Pan
Steve Pan
Thanx steve..
Steve Pan
Steve Pan
Steve Pan
Alyssa Sulay
Alyssa Sulay
Greg Everett
Alyssa Sulay
Alyssa Sulay
Greg Everett
Alyssa Sulay
Greg Everett
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
By week 10 Ive added 20 pounds (255) on my snatch and 25 (300) on my C&J so it effects weights pretty significantly.
Alyssa Sulay
-Snatch went from 102kg to 107kg
-Clean and Jerk from 113.5 to 120kg
-Front squat from 120kg to 127.5kg
-Back squat went from about 140kg to an estimated 150kg
19 YO male. Body weight 85kg.
Solid cycle, thanks guys.
Alyssa Sulay
Here are my lifts improvements:
Clean&Jerk: 78 kg --> 86 kg
Snatch: 60 kg --> 70 kg
Back Squat: 90 kg --> 97 kg
Front squat: 78 kg --> 86 kg
Power snatch: 54 kg --> 57
Power clean: 75 kg --> 80 kg
As you can see from the numbers my weakest part is my squat strength. I wonder what program of catalyst athletics I should do next, I just want to find something that really focuses on gaining strength in my squats, cause I feel like that will help me the most in the long run. (19 yo, lifting almost 2 years, weight: 155 pounds)
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Greg Everett
Alyssa Sulay
Alyssa Sulay
Greg Everett
Thanks so much,
Surya
Greg Everett
"Find weights by feel. Do not go to absolute max on first week as you will try to add weight each week for weeks 2 and 3.
Percentages after RM are taken off of the RM for the exercise/complex."
If it says "RM", you are working up to an RM that day, then doing subsequent sets at the 5s OF THAT RM. So your 5RM BS day may be 295; you'd then do a set at 280 (95%) and 266 (90%).
Greg Everett
Greg Everett
Greg Everett
Greg Everett
Snatch: 88kg to 98 kg
C+J: 102 kg to 111 kg
FS: 125 kg to 129 kg
Greg Everett
Greg Everett
Greg Everett
Greg Everett
Greg Everett
Greg Everett
I have a competition in 2 months, but I’m only at week 7 of this program. I was just wondering if it would be a wise idea to maybe skip week 9-12 to not peak too early and hop on another 6-8 weeks program before the competition.
The first 7 weeks did wonders so far, so I’m wondering if you’d advise me to finish this program, or to maybe skip the competition mesocycle in order to not peak too early.
What do you think? & thanks!
Greg Everett