Hot Seller

Aimee's Ladies

Catalyst Athletics

Olympic Lifting, Weightlifting
Coaches
Aimee Anaya Everett and Lily Salisbury

NOTE NEXT CYCLE STARTS AUG 12!

Aimee's Ladies is an online community for women, and is good choice for the beginner, intermediate, and masters athletes. Whether you are brand new to the sport of weightlifting, have goals to qualify for National meets, or never want to compete--this is the community for you.

This program focuses on gaining strength and consistency in the Olympic lifts through working positional strength, technique/movement, and gaining confidence in the snatch, clean & jerk, and related exercises.

You have the ability to train virtually alongside teammates for support and competition where you will learn to work hard and improve your movement and your mindset.

You and your online teammates will be able to communicate with each other as you wish, and you will receive video review/feedback, cues or corrections, from ME 1 time/week. Lily is my Aimee's Ladies assistant coach and is active 2-3X/week offering help! I am available to answer questions, and will be surprising you with mindset or lifting advice occasionally! If you are shy, and do not want to share videos, no need to!

*please scroll down to see answers to many questions you may have

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No more TRAINING ALONE
With a group of women and Aimee by your side, you won't have to feel alone in your training. You will be able to set goals and work to make progress towards those goals mentally and physically.
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A PLAN
This online team will train in 13-week cycles. Each 13-week cycle will starts at lower percent and higher volume. As weeks progress percents will increase as volume decreases. You will have a back-off week at weeks 5, 9, and 13. You will have an opportunity for heavy singles at weeks 8 and maxes week 12. You will also have warm-up/accessory support, & movement videos so you know exactly what to do
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GUIDANCE
Aside from programming, you will have a coach to answers your questions, provide technical help and occasional video review. You will also get occasional videos to the community from your coach with mental training tidbits, advice about your training week, tips and cues that will help you succeed, and words of encouragement! You also are able to train virtually alongside teammates for support.
Features
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Programming 5 days per week
Complete Olympic weightlifting training program including all accessory work you need to progress.
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Exercise Video Guidance
Instructional videos to guide your training and help you visualize and understand the movement you will be doing for each exercise
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Coaching by Aimee
Video review/feedback, cues or corrections, answers to your questions, surprise videos, and coaching from me 2-3 times per week.
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All women community
A community of like-minded women that you can connect with to help keep you accountable, push you, and compare training notes with
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Delivered through TrainHeroic
Get your programming and track your workouts in the industry-leading app. It will calculate your percents and track every rep for every workout.
Equipment
Required
Barbell & plates // Squat rack
Recommended
Dumbbells or kettebells, bands, and blocks
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday

WARMUP

A

Aimee's WARM-UP day #1

This is only an example warm-up. You can switch it up as you need to based on your body, your limitations, or any aches and pains and/or tightness you feel on a given day. Feel free to add to it, or change it as you need to based on your training. ---- Marcus Filly squat flow 30-45 seconds Twisted Cross/side 2-3 sets with barbell: 5 tall high pull 5 tall muscle snatch 5 snatch grip strict press 5 overhead squats

B

Snatch

3 x 1 @ 70 %

C

Block Clean

3 x 1 @ 70 %

D

Pause Front Squat + Front Squat

3 x 2 @ 70 %

Conditioning

E

Optional Successories day #1

OPTIONAL SUCCESSORIES day #1 not for time, nice and easy pace. You can do these as a circuit, or complete one exercise before moving to the next 3 X 5-8 Filly Z press ea side 3 X 30 second hollow rock (hold a med ball or plate for challenge!) 3 X 10 barbell glute bridge (if you have't been doing these start at maybe 30% of your best clean, and slowly add weight each week as you can!)

Monday

WARMUP

A

Aimee's WARM-UP Day #2

2-3 sets 10 alt. Thread the Needle (hold 3-5 seconds before switching 10 lateral banded walks ea/side 10 shoulder pipe rolls ea/side with PVC pipe 10 PVC pipe pass through 2-3 sets with barbell: 5 DL 5 tall muscle clean 5 front squat 5 strict press

B

Jerk (Split Jerk)

3 x 2 @ 70 %

C

Power Snatch

3 x 3 @ 65 %

D

Power Clean

3 x 2 @ 70 %

Conditioning

E

Optional Successories Day #2

OPTIONAL SUCCESSORIES day #2 3 rounds (do at an easy pace) Side planks with rotations - 5-10 ea side Contralateral Single Arm Single Leg Plank - 5-10 ea side DB Bulgarian Split Squats -5-10 ea side NOTE: If you have not done these before, don't use weight. If you have done these, you can hold DBs. Use a weight you can do unbroken each leg 5-5-3-3-3 box jumps (for height not speed!) 10-15 total strict pull-ups (use bands if needed)

Tuesday

WARMUP

A

Aimee's WARM-UP Day #3

Marcus Filly Thoracic Flow 2-3 sets 10 banded face pulls 10-15 banded seat hip abduction 10-15 banded pull-apart 10 skater walks forward 10 skater walks backward

B

Clean Pull + Clean + Jerk

3 x 3 @ 70 %

C

Block Snatch

3 x 1 @ 73 %

D

Snatch Press

3 x 3

E

Front Squat

3 x 2 @ 70 %

Conditioning

F

Optional SUCCESSORIES Day 3

OPTIONAL SUCCESSORIES Day 3 3 rounds nice easy pace (not for time) :30 to 1:00 HS Hold (freestanding or against a wall) OR ~50 feet total handstand walk 10 Birddogs (each side) 10 DB chainsaw rows (5-10 each side) 5-10 strict TTB or hanging knee raises

Thursday

WARMUP

A

Aimee's WARM-UP Day #4

3 sets: 10 prone snow angels 10 banded clamshells each side 5 reverse lunge to step-up ea/side 10 banded air squats with control* *Nice and slow/controlled eccentric on the squat, 3 Mississippi count on the way down, 3 Mississippi pause at the bottom, 3 Mississippi count standing back up

B

Dip Snatch

3 x 2 @ 50 %

C

Scarecrow Clean + Muscle Clean

3 x 4

D

Push Press + Power Jerk + Jerk

3 x 3 @ 55 %

E

Back Squat

3 x 3 @ 70 %

Conditioning

F

Optional SUCCESSORIES Day #4

OPTIONAL SUCCESSORIES nice easy pace- not for time 3 rounds: 10-15 jack-knives 30-45 second plank (add weight if you can) ~50 feet waiters walk w/ DB or KB *1 arm overhead, one arm at the side, switch the arm that is up halfway through 5-10 back extension or good morning NOTE: back ext with NO weight (unless you have been doing these, you can add a barbell or a plate) good-morning with a band, barbell only, or very light weight (depending on skill level)

Friday

WARMUP

A

Aimee's WARM-UP Day #5

2-3 sets Quadruped Lateral Crawl ~15m/side 5 quadruped shoulder CARS ea/side Alternating Cobra Cossack Squat x 5-8/leg (nice and slow and controlled down) 45 second Russian baby makers 5 Steps ea/leg Perfect Stretch Walk

B

Muscle Snatch

3, 3, 2, 2

C

Snatch

3 x 1 @ 75 %

D

Clean & Jerk

2 x 2 @ 75 %

E

Floating Clean Pull

2 x 2 @ 85 %

Conditioning

F

Optional Successories DAY #5

OPTIONAL SUCCESSORIES Day #5 3 rounds: nice easy pace, not for time 10 monster walk forward 10 monster walk backward 4-10 single arm KB L crunch ea/side 5-10 DB weighted step-ups each leg

Coaches
coach-avatar Aimee Anaya Everett

USAW Senior International Coach, coach of the national championship team Catalyst Athletics and coach of dozens of national and international level lifters, including national champions and medalists, American record holders, a Pan American Record Holder, Pan American Champion and Olympian. Aimee also coaches beginners, youth athletes, and Masters lifters as well as CrossFit athletes.

coach-avatar Lily Salisbury

Lily is a Catalyst Athletics Team member and National competitor. She is a Junior National Championships bronze medalist, U25 Championships silver medalist, Oregon state snatch, clean & jerk and total record holder, and has been coaching and interning under Greg and Aimee for several years. Under Aimee's guidance, she is her assistant coach for Aimee's Ladies online team.

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Let's build an amazing community!

Those who master themselves have strength. With hard work, commitment, and consistency, I am so excited to see your mental and physical progress in Olympic Weightlifting.

Start My 7-Day Free Trial
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FAQs
Will I get feedback every day on every video I upload?
No. This online community is minimal coaching. It is not designed to be given individual coaching/attention. Aimee will check in 2-3 days a week and her Aimee's Ladies assistant coach Lily will check in 1-2 days, and will spend some time reviewing videos and providing feedback/coaching to the team.
Videos from Aimee are mentioned, are these personal videos?
No. These videos will be submitted to the community and will vary week-to-week. You may get a video with tips about a movement, cues or advice for the upcoming training week, some motivational words, or a mental training trick to incorporate in to training.
What is a back off week? And do I have to take a back off week?
A back off week is a time where your volume and intensity is lowered. These weeks are designed to give your body and mind rest and recovery so that we can continue to build and progress. They are important for longevity, avoiding getting burnt out, over-trained or injured, and you should follow them
What if I am hurting?
If you are hurting, consult your medical professional for advice. Skip things that hurt, make adjustment to percents or movement as needed, and always make smart choices to work around pain and injury.
Why does the program start at such light percents?
The first couple weeks are always a transition week to adjust to this program. The lighter weights help prepare your joints, body, and mind for the program, and is good for setting your program up with a solid foundation of good movement and technique before we progress to higher percents.
What if everything feels heavy?
If weights feel heavy in the beginning weeks, please check that you have entered your maxes correctly. If you have taken time off, haven't lifted in a while, or haven't come close to your personal bests within the last 6 months, you may need to adjust your baseline down for the first 6-12 weeks.
What if I am missing lifts?
My rule is if you miss a lift twice, go down to something you are confident you can make, and then move on to the next exercise. OR if you are missing beginning sets, adjust percents that day and focus on reps/set at a weight you CAN MAKE WELL. Always adjust as we do NOT want to train misses.
What if I miss my heavy single, or final set for the day?
My rule is- NEVER END ON A MISS. We always want to go down to something you know you can make and end on a strong and confident lift before moving on.
What days should I rest?
I really like Thursday and Sunday as rest days, if possible. This program works great for Thursday and Sunday as your rest day. Otherwise rest when you need to based on your job or lifestyle. Try to have the same days of rest each week!
What should I do on my rest days?
I like for my athletes to schedule things like massage, ice baths, chiropractic or PT visits, or things for recovery on rest days. If you have a busy life, you should use the rest days to REST as much as possible. Take a nap, get a pedicure, take a hot bath, stretch, go on a date. Real life stuff!
Can I use straps when I snatch and Clean?
My rule is- you can wear straps on pulls, deadlifts, or hang work. I don't like straps from the floor because I want to develop a strong hook grip. Aside from weakening the grip, straps often change the movement and the turnover. We never use straps on cleans as this can cause injury to the wrists.
Can I combine this program with other programs?
You can do that if you choose to. However, keep in mind that combining two programs is rarely successful because it makes it difficult to recover, and can lead to over-training. Also it makes it hard to measure progress and improvement accurately and know if the program is working as it should.
Will I get competiton support?
Unfortunately no. This program comes with guidance, support, and experience, but provides minimum coaching and does not include coaching or support at weightlifting meets.
Do I HAVE TO be active in the community & upload videos? I am nervous!
Absolutely not. You can use the program and the app without having to be active with others on the online team. You can upload when you feel comfortable, or not at all. It is normal to be nervous, everyone is! But I want this to be a judgement free and safe community for everyone to grow & learn!
I can't train 5 times per week, can I train 3 days per week?
YES! For those who cannot commit to 5 days per week, I provide details on how to cut your program down to 3 or 4 days per week! This way you can still be part of the community and still have an effective training program to maximize the time you are able to spend in the gym!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Aimee's Ladies
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Aimee's Ladies
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Aimee's Ladies
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