Catalyst Athletics Club
Catalyst Athletics
Weightlifting, Olympic LiftingThe Catalyst Athletics Club team is built for weightlifters who need a complete training program to get stronger, improve technique, and continue making PRs in the snatch, clean & jerk, and related exercises.
This 5 day/week program is written by Greg Everett, coach of the national championship team Catalyst Athletics, multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. His training programs have been used by over 100,000 athletes around the world.
Your training will be supervised by Greg to give you as much feedback as possible. You’ll also be training virtually alongside teammates for support and competition.
Get demo videos and explanations of the exercises, full warm-up, prep and cool-down protocols, and all the accessory work you need to be as successful as possible.
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max A3. Band External Rotation + Press - 3 x 10
C
Power Snatch + Hang Snatch (knee) + Overhead Squat
5 x 4 @ 75, 80, 80, 80, 80 %
D
Halting Snatch Deadlift + Snatch Pull + Snatch Pull from Power Position
4 x 7 @ 90, 95, 95, 95 %
E
Pause Back Squat + Back Squat
4 x 5 @ 70, 70, 75, 75 %
Circuit
F
3 sets: A1. Weighted Plank x 20-30 sec A2. Side bend x 10/side
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit B
3 sets: A1. Single leg glute bridge x 10 (10 sec hold last rep) A2. McGill Curl-up Crunches x max A3. Band IYT + Snow Angel x 5 each
C
Jerk Behind the Neck + Jerk
5 x 3 @ 70, 75, 75, 75, 75 %
D
Push Press Behind the Neck + Push Press
4 x 5 @ 70, 75, 75, 75 %
Circuit
E
3 sets: A1. Press in snatch x 10 A2. Box jump x 5 A3. Hanging leg raise x max
Recovery
F
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit C
3 sets: A1. Side Plank Lift x max A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction
C
Power Clean + Hang Clean (knee) + Jerk
5 x 4 @ 75, 80, 80, 80, 80 %
D
Halting Clean Deadlift + Clean Pull + Clean Pull from Power Position
4 x 7 @ 90, 95, 95, 95 %
E
Parallel Front Squat + Front Squat
4 x 4 @ 70, 70, 75, 75 %
Circuit
F
3 sets: A1. Weighted side plank x 20-30 sec A2. Anti-rotation Russian twist x 10/side
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit D
3 sets: A1. Dead bug - 3 x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press - 3 x 10
C
Snatch Pull to Hip + Snatch
7 x 2 @ 70, 75, 80, 85, 85, 85, 75 %
D
Clean + Power Jerk + Jerk
7 x 3 @ 70, 75, 80, 85, 85, 85, 75 %
E
Parallel Back Squat + Segment Back Squat (Parallel) + Back Squat
4 x 3 @ 70, 75, 80, 80 %
Circuit
F
3 sets: A1. Ab rollout x max A2. Weighted sit-up x 10-12
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit E
3 sets: A1. Band IYT + Snow Angel - 5/5/5/5 A2. Reverse Crunch x max A3. Copenhagen Plank Lift x 10
C
Snatch with No Jump + Snatch Balance
5 x 4 @ 60, 60, 65, 65, 65 %
D
Snatch Push Press + Overhead Squat
5 x 7 @ 70, 75, 75, 75, 75 %
E
Back Squat Jump
3 x 5 @ 20 %
Circuit
F
3 sets: A1. Bent row x 10-12 A2. Single-leg DB RDL x 10/side A3. V-ups x max
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Greg Everett
In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.
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Christina R.
Weightlifter
Verified Athlete"I receive great feedback on my lifts and encouragement from the rest of the team! I continue to see progress and PRs—I’m so happy I joined! "
Josh M.
Weightlifter
Verified Athlete"Lifting better than ever. No nonsense, amazing feedback. Best weightlifting program I’ve found in 6 years."
Stacy D.
Weightlifter
Verified Athlete"I wasn’t surprised by the top notch coaching by Greg Everett. He’s always been a genuine, funny and incredible coach. The online team gave me a way to connect with other lifters, who have become my lifting family. They make lifting fun and life better."
Richard K.
Weightlifter
Verified Athlete"I’ve respected Greg’s content and loved his style of coaching and the passion that goes into his books, videos and coaching. It has been amazing to have his virtual eye over our lifts with great programming and am thankful that he offered this to us. "
When you join a team you’re getting more than programming, you’re joining an online community.
Catalyst Athletics Club
Catalyst Athletics Club
Catalyst Athletics Club
