Basically Advanced - 5 Day

Catalyst Athletics

Olympic Lifting, Weightlifting
Coach
Greg Everett

This is a 12-week, 5 day/week cycle that peaks for max snatch and clean & jerk.

It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.

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Technique Work
Daily technique work to improve your snatch, clean and jerk
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Accessory Exercises
Full accessory work to keep you balanced, healthy and performing as well as possible.
Features
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Programming 5 days per week
5 complete workouts per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack
Recommended
Dumbbells/Kettlebells
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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

2 sets: A1. Bird Dog x 10 + 5-10 sec hold last rep A2. Jack knife crunch x moderate reps A3. Band External Rotation + Press x 10

C

Power Snatch from Power Position

3 x 3 @ 50 %

D

Snatch

5 x 2 @ 70, 70, 75, 75, 75 %

E

Halting Snatch Deadlift

3 x 3 @ 80 %

F

Back Squat

5, 5, MAX @ 70 %

Circuit

G

3 sets: Weighted Plank x 20-30 sec

Recovery

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

Monday
Week 1 Day 2

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit B

2 sets: A1. Single leg glute bridge x 10 + 5-10 sec hold last rep A2. Single-leg Jack Knife x moderate reps A3. Band IYT + Snow Angel x 5 each

C

Jerk Balance

4 x 3 @ 25 %

D

Overhead Squat

3, 3, 2, 2, 2 @ 65, 70, 75, 75, 75 %

E

Snatch Push Press

3 x 5 @ 70 %

F

Pause Jerk Dip Squat

3 x 3 @ 90, 95, 100 %

Circuit

G

3 sets: A1. Side Plank Leg Lift x 10-15/side A2. Bent Row x 12-15

Recovery

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

Tuesday
Week 1 Day 3

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit C

2 sets: A1. Side Plank Leg Lift x max A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction

C

Power Clean from Power Position

3 x 3 @ 50 %

D

Clean & Jerk

5 x 3 @ 70, 70, 75, 75, 75 %

E

Halting Clean Deadlift

3 x 3 @ 80 %

F

Front Squat

3 x 3 @ 65 %

Circuit

G

3 sets: Hanging Leg Raise x max (substitute knees to elbows)

Recovery

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

Thursday
Week 1 Day 5

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit D

2 sets: A1. Dead bug x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press x 10

C

Tall Snatch

3 x 3 @ 25 %

D

Snatch

2, 1, 1, 1, 1, 1, 1 @ 70, 75, 80, 85, 75, 80, 85 %

E

Tall Clean

3 x 3 @ 25 %

F

Clean & Jerk

3, 2, 2, 2, 2, 2, 2 @ 70, 75, 80, 85, 75, 80, 85 %

G

Back Squat

5, 4, 3, 3, 3 @ 70, 73, 76, 76, 76 %

Circuit

H

Abs & accessory work of choice - Use this time to focus on individual weaknesses/problems

Recovery

I

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

2 sets: A1. Band IYT + Snow Angel - 5/5/5/5 A2. Reverse Crunch x moderate reps A3. Copenhagen Plank Lift x 8-12

C

Jerk Behind the Neck From Split

4 x 3 @ 25 %

D

Snatch with No Jump from Power Position

5 x 2 @ 50 %

E

Push Press

3 x 5 @ 70 %

F

Clean Deadlift

3 x 3 @ 100, 105, 110 %

Circuit

G

3 sets: A1. Anti-Rotation Russian Twist x 12-15/side (in GHD or on floor) A2. Pull-ups x max (assist as needed to do 10 minimum/set)

Recovery

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.

Basically Advanced - 5 Day