Basically Advanced - 3 Day

Catalyst Athletics

Olympic Lifting, Weightlifting
Coach
Greg Everett

This is a 12-week, 3 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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Complete Program
Includes all prep and accessory work to keep you healthy and progressing maximally.
Features
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Programming 3 days per week
3 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

Overhead Squat

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

G

Back Squat

5, 5, MAX @ 70 %

Circuit

H

3 sets: A1. Weighted Plank x 20-30 sec A2. Bent Row x 12-15

Tuesday
Week 1 Day 3

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

Power Clean from Power Position

3 x 3 @ 50 %

D

Jerk Balance

3 x 3 @ 25 %

E

Clean & Jerk

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

F

Halting Clean Deadlift

2 x 3 @ 80 %

G

Clean Deadlift

3 x 3 @ 100, 105, 110 %

H

Push Press

3 x 5 @ 70 %

Circuit

I

3 sets: A1. Hanging Leg Raise x max (substitute knees to elbows) A2. Side Plank Leg Lift x 10-15/side

Thursday
Week 1 Day 5

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

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 %

G1

Front Squat

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

G2

Pause Jerk Dip Squat

3 x 3 @ 90, 95, 100 %

Circuit

H

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) PLUS accessory work of choice - Use this time to focus on individual weaknesses/problems

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 - 3 Day