Weightlifting Level 4

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

This is the fourth and last in the series of Learn the Lifts training programs.

It's a 12-week, 5 day/week cycle with %-based loading that will work to max snatch and CJ while building better positions, strength and technique to support continued progress in the Olympic lifts.

It will prepare you for the rest of the Catalyst Athletics training programs.

benefit-image-0
Complete Program
Includes all prep and accessory work to keep you healthy and progressing maximally.
Features
feature-icon
Programming 5 days per week
5 complete workouts each week
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack
Recommended
Dumbbells/kettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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. Band External Rotation + Press - 3 x 10

C

Segment Snatch + Snatch

5 x 2 @ 70 %

D

Floating Halting Snatch Deadlift on Riser

4 x 3 @ 75, 80, 85, 85 %

E

Back Squat

5, 5, MAX @ 70 %

Accessory

F

3 sets: A1. Bulgarian Split Squat (load with DBS at arms' length) x 10/leg A2. Hanging Leg Raise (sub: Knees to Elbows) x max

Recovery

G

Post-Workout Stretching

30-60 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

Monday
Week 1 Day 2

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit B

3 sets: A1. Single leg glute bridge x 10 (5-10 sec hold last rep) A3. Band IYT + Snow Angel x 5 each

C

Muscle Snatch

5 x 3

D

Power Clean + Power Jerk + Jerk

5 x 4 @ 70 %

E

Push Press Behind the Neck

4 x 5 @ 154.32 kg

Accessory

F

3 sets: A1. Bent Row x 12-15 A2. DB Arnold Z-Press x 12-15 A3. Weighted Plank x 20-30 sec

Recovery

G

Post-Workout Stretching

30-60 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

Tuesday
Week 1 Day 3

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit C

3 sets: A2. Monster Walk x 10 forward/backward A2. Scap pull-up circles x 10/direction

C

Segment Clean + Clean + Pause Jerk Dip

5 x 4 @ 70 %

D

Floating Halting Clean Deadlift on Riser

4 x 3 @ 75, 80, 85, 85 %

E

Front Squat

4 x 3 @ 65 %

Accessory

F

3 sets: A1. Step-up (knee height / load with DBs at arms' length) x 10/leg A2. Jack knife x max

Recovery

G

Post-Workout Stretching

30-60 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

Wednesday
Week 1 Day 4

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit D

3 sets: A1. Mini band squatting abduction x 10 A2. Band External Rotation + Press - 3 x 10

C

Tall Snatch

5 x 3

D

Power Snatch + Heaving Snatch Balance

5 x 3 @ 70 %

E

Snatch Push Press + Overhead Squat

4 x 7 @ 70 %

Accessory

F

3 sets: A1. Pull-ups x max (use assistance as needed to get 10 minimum) A2. Press in Snatch x 8 (loading that allows smooth motion and control down) A3. Weighted Side Plank x 20-30 sec

Recovery

G

Post-Workout Stretching

30-60 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

Friday
Week 1 Day 6

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. Copenhagen Plank Lift x 10

C

Snatch

2, 2, 1, 2, 2, 1, 2, 2, 1 @ 70, 75, 80, 73, 78, 83, 75, 80, 85 %

D

Clean & Jerk

4, 4, 2, 4, 4, 2, 4, 4, 2 @ 70, 75, 80, 73, 78, 83, 75, 80, 85 %

E

Back Squat

5, 4, 3, 3, 3 @ 70, 75, 80, 80, 80 %

F

Back Squat Jump

3 x 5 @ 20 %

Accessory

G

3 sets: A1. Ab work of choice A2. Barbell wrist curl x 10-15 A3. Barbell wrist extension x 10-15 A4. Banded hamstring curl x 12-15/leg

Conditioning

H

Post-Workout Stretching

30-60 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

Coach
coach-avatar 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.

Weightlifting Level 4