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ARTICLES > OLYMPIC WEIGHTLIFTING > MAY 21 2012
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
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The following is a 4-week training program that can be used to
get started with the training program posted on this website.
This is a good cycle to start with if you have not previously
Notation:
Weights
by feel. Perform the prescribed reps with increasing weights Login | Register
until you reach a weight that feels appropriate for the
prescribed number of sets that day.
Warming Up
When you're finished with this 4-week block, take a fifth week
nice and easy before starting a new program. An easy way to
do this would be to repeat week 1. You can find all of our free
training programs here. Choose one based on what it
emphasizes and how that aligns with your weaknesses, and/or
the duration you need.
Week 1
1.5k
Shares
Wednesday
Snatch 5 x 2
Snatch Pull 3 x 3
Front Squat 3 x 3
Thursday
Power Snatch 5 x 2
Power Clean & Power Jerk 5 x 2(1+1)
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
Saturday
Snatch heavy single
Clean & Jerk heavy single
Front Squat heavy single
Week 2
Monday
Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
Back Squat 5 x 5
Wednesday
Snatch 5 x 3
Snatch Pull 4 x 3
Front Squat 5 x 3
Thursday
Power Snatch 5 x 3
Power Clean & Power Jerk 5 x 3(1+1)
Overhead Squat 5 x 3
Saturday
Snatch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1
Week 3
Monday
Clean & Jerk 5 x 1
Clean Pull 3 x 3
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
Tuesday
Power Snatch 5 x 3
Hang Clean 5 x 2
Wednesday
Snatch 5 x 1
Snatch Pull 3 x 3
Front Squat 5 x 2
Thursday
Hang Snatch 5 x 3
Power Clean & Power Jerk 5 x 1+1
Overhead Squat 5 x 1
Saturday
Snatch heavy single
Clean & Jerk heavy single
Front Squat heavy single
Week 4
Increase the weights from last week as youre able to. Push
for max effort singles on Saturday.
Monday
Clean & Jerk 5 x 1
Clean Pull 3 x 2
Back Squat 5 x 2
Tuesday
Power Snatch 5 x 2
Power Clean 5 x 2
Wednesday
Snatch 5 x 1
Snatch Pull 3 x 2
Front Squat 3 x 2
Thursday
Hang Snatch 5 x 2
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
Saturday
Snatch heavy single
Clean & Jerk heavy single
Front Squat heavy single
Greg Everett is the owner of Catalyst Athletics, head coach of the USA Weightlifting
National Champion team Catalyst Athletics, author of the books Olympic Weightlifting:
A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports,
director/writer/producer/editor/everything of the documentary American
Weightlifting, co-host of the Weightlifting Life Podcast, publisher of The Performance
Menu journal, fth-place nisher at the USAW National Championships, masters
national champion, masters American Open champion, masters American record
holder in the clean & jerk, and Olympic Trials coach. Follow him on Facebook here and
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
329 Comments
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Robert 2012-05-21
Coach, thanks for posting this. Could you clarify what exactly should be
done for the "+" prescriptions (2+1, 2(1+1), 1+1, etc.)? Thank you.
2(1+1) for CJ would mean each set is clean, jerk, clean, jerk - 1
of each but 2 times through.
Greg Everett
Jared -
Greg Everett
Danny 2012-05-21
thanks for posting. Yes 5x3 means 5 sets of 3 reps.
You may also see it written 225x3x5. It means the exact same thing but
it includes the load. That confuses a lot people
Matt 2012-05-21
Thanks Greg!
generalizing that once a lifter can do "X" pull ups, its not that helpful to
keep doing them, or do pull ups not correlate well to weightlifting...done Login | Register
w/ my ADD rambling semi question.
I like pull-ups - I'd say do them 2-3x/wk and just knock out
maybe 30 total on one day, 40 total on another day, staying
away from failed reps.
Greg Everett
Confused 2012-05-21
I hope I don't sound like a total noob when I say this, but ummm, where
is the conditioning part of this program? Or is it something that we have
to add in ourselves? Thanks for posting this up Greg.
Greg Everett
Rikke 2012-05-21
Brilliant! I've tried some of your other workouts, but as I'm (obviously)
new to o-lifting, I've had "issues" with the loads, as I 1) don't really
know my 1RMs, and 2) my technique (on full lifts) still lacks so much
that the prescribed loading on fragment exercises doesn't really feel
challenging enough.
Will try to stick with this one and get my lifts better developed!
Trapp 2012-05-22
When you say use the same weight, do you mean for the day or for the
week?
Thanks
Use the same weight for all sets of a given exercise, e.g. 5 sets
of 3 snatch all at the same weight.
Greg Everett
Billy 2012-05-23
I want to do this routine plus Mainpage CrossFit to get in some
conditioning.
I am also going to be doing some running for an upcoming half
marathon and I have BJJ practice 4 thimes a week.
Should I run it as written or scale it back some?
Thanks!
You're not going to make much progress. Way too much shit
going on. Why don't you stick w BJJ and running for your
conditioning, and this for your strength/power work? Why add
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
CF on top of it?
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Greg Everett
Billy 2012-05-23
A lot of really strong guys I know do CrossFit...one of them has a 350#
squat and cand deadlift almost 400#.
I like your program because it doesn't have any bench...I used to bench
a lot (225), but it's not very functional right?
Greg Everett
Leon 2012-05-24
Greg,
Thanks for this and all the great info you put out for free.
Michael 2012-05-24
I love this program and am just about to go out for day 3. But I wonder
if you could share some thoughts on someone doing the power snatch
when the full snatch is still not a well-engrained movement pattern.
I'm pretty new to the Oly lifts and I still feel like about 50% of the time
even if I have the intent of doing a snatch, I end up catching it above
parallel in a power position (it's not a flexibility issue, my OHS position
is very comfortable at rock bottom).
Steve Pan
Michael 2012-05-24
Thanks Steve, that's helpful advice
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
Billy 2012-05-26
Your are probably right...I'm doing too much.
I will dial the CF back to only five days a week.
Mags 2012-05-28
5 metcons a week is still probably too much -- just my two cents.
Thanks.
Greg Everett
Alena 2012-05-28
Curious, I have programed back squats twice a week, and over head
and front once a week. Are you front squatting twice a week to work on
the cleans catching in the hole, or the explosiveness to catch and
drive? Why not the heavy back squats twice a week?
Greg Everett
Austin 2012-06-21
Is the "heavy single" a 1RM?
The Heavy Single will be a 1RM for the day. It will be the
heaviest you can go on that given day.
Greg Everett
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Kathleen 2012-07-04
Hi, I've been using Starting Strength since Feb and was able to follow a
pretty strict schedule with rest days. My job has changed and now am
not able to schedule days off between workouts. I'm looking for a
something new and was hoping to try this program. Is this program still
good if I have to schedule differently? (ie 2 on, 2 off, 3 on)
Hi, I've been using Starting Strength since Feb and was able to
follow a pretty strict schedule with rest days. My job has
changed and now am not able to schedule days off between
workouts. I'm looking for a something new and was hoping to try
this program. Is this program still good if I have to schedule
differently? (ie 2 on, 2 off, 3 on)
Steve Pan
Guy 2012-07-05
Coach I have pain in my shoulders and drop the bar though the weight
is low what can I do to improve?
You need to figure out what the problem with your shoulders is
before you can figure out how to fix it.
Greg Everett
Guy 2012-07-07
Ok than cause I used to shoulder press and work on shoulders no
problem but ohs/snatchs hurt sometimes thanks you and guy is my
name just saying
Oskar 2012-07-07
Hi yea like guy said I drop the weight at bottom though its light is it my
flexability and wat could do I do
Amanda 2012-07-18
When there is more than 1 rep per set are you supposed to control it on
the way down then reset and do another rep or can you drop it from the
top (guiding it down, nothing crazy)?
Alyssa Sulay
Mel 2012-07-24
Greg,
about to ramp on with the above program prior to following your main
site program, from my oly garage set up in a small town by the beach in
Australia. Quick Q - would it be too much to program in a sand dune hill
sprint sessions once or twice a week in addition to some chins etc. I'm
able to split sessions every training day when required.
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
Greg Everett
Patrick 2012-07-24
Greg,
I am new to your site, but like what I see. I am not so sure about what
to do with supplemental exercises or beach work. How many exercises,
what body groups, what should the set/rep range be? Also what is the
benefit to doing this, is it strength or size?
Add that stuff as needed. It may not be. Definitely ab/lower back
work each training day. If you feel like you need to add some
size to your upper body, add some lifts in that vein, 3-5 sets of
8-12 reps, 1-3 exercises. If you need lower body size, you can
add some SLDL, good mornings, weighted lunges and/or add
extra higher volume squat sets (e.g. 2-4 sets of 8-10 reps) after
your normal squats.
Greg Everett
Tyler 2012-07-26
Deadlifts
- Do you believe they are necessary with this program?
- How can you incorporate them into the program?
Jonathon 2012-08-03
Greg, I've just started weightlifting at 37 years old. I've had some
coaching and plan to go back when finances and time permits. In the
meantime, I have my garage set-up. Would you recommend for
someone at my age- where learning curve is longer, recovery not as
quick, to focus on just learning the snatch? Or is there a cross over
benefit of working on the snatch and clean/jerk at the same time? If I
should focus just on the snatch, how would you modify the starter
program?
Greg Everett
James 2012-08-04
Greg -
Thanks for the "intro" program. I've recently decided to transition to the
olympic lifts from the "power" lifts. At this point strength in the lifts is not
a concern of mine, only technique. I'm having difficulty with the
receiving position of the clean (finding the groove without shattering a
clavicle). Any suggestions?
Also, any suggestions regarding improving the 2nd/3rd pulls in the lifts
(I conventional DL 465lbs at 148lbs, but snatch with 185 puts me to
shame!).
Thank you
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Joe 2012-08-05
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Hey Greg and thanks for this intro.
I have been doing crossfit for quite some time but for the upcoming
months I want to get a lot stronger so thinking about changing the
workouts. Im thinking about following this program and then move over
to the daily workouts. However I wonder if it is too much to also
incorporate stronglift 5x5 program (one of the excercises per day)?
Would that be beneficial or is it best to just stick to the workouts posted
here for best strength gains?
Travis 2012-08-09
Thanks for all of this great information Greg.
It's good to have a reasonable base with that stuff but there's no
magic threshold you need to reach. You'll be squatting and
puling anyway so it's not as if you won't be doing strength work.
Greg Everett
Jamie 2012-08-13
What would you say the general rest period between sets is?
Particularly on the 5x1 etc. Program looks great i'm excited to start
tomorrow.
You should rest at least 2 minutes between sets or until you feel
fresh enough to take the next lift. Try not to go overboard and
focus on making every lift good.
Steve Pan
Greg Everett
Johnny 2012-08-21
Thanks for this. I have followed some of your programs and have
worked up to a body weight snatch at 185 and a clean and jerk to 255.
Would you say that I am still a beginner and can I use this template but
go by percentages or stay with it as is. I want to start over and focus
strictly on form but not go to fancy adding lifts. I currently only
snatch,fs,squat,snatch from the hip, clean and jerk, jerk for the hip.
Thanks for any input. Also I tend to dive on all my lifts and it drives me
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crazy. My power snatch is pushing 225 and I don't think it should be like
that. Login | Register
Yes I'd still consider you a beginner. You can use this template
as-is, no %s needed. You're better off going by feel at this stage
anyway. Just be careful with pulls not to go too heavy - correct
posture, balance and speed.
Greg Everett
Johnny 2012-08-25
Thanks Greg for the response
James S. 2012-08-27
Just wanted to say thanks for posting this great starter program. After
leaving CrossFit programming to start your Oly cycles I'm amazed at
the gains that can be made when you slow things down.
I'm itching to finish this last week up and get going with the Strength by
Feel cycle.
Thanks!
Miguel 2012-08-28
From Spain, thanks for the article.
Shawn 2012-09-06
Coach, thanks for the programming!
I've CFing since December with some exposure to oly lifts, can I jump
right into the main programming or sould I run a month of intro to tighen
up technique?
Cheers!
Shawn
Steve Pan
Tim 2012-09-08
Hey, just completed Week 1 of this program, and have to tell you I'm
loving it so far. I've been a CrossFit athlete and coach for 3 years or so
now and have been constantly frustrated by my plateau in Oly lifting.
Already noticed a huge difference just by shifting focus onto Oly lifting
and fitting CF metcons around my lifting. PR's on both lifts already at
the end of week 1 (76kg snatch 94kg c&j.) had plenty more in the tank
but trying to be patient and stick to a plan. Looking forward to posting
some BIG pr's soon :)
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1 question... can i post videos for some online coaching? Login | Register
Sean 2012-09-24
Hey Coach,
I started doing Oly style couple of month ago, I have a severe pain in
my right elbow everytime I try to Lock! I been off gym of 5 days now
trying to fix it, any tips or hints? (I iced, I flossed, I stretched, I took
Ibuprofen, there's still a slight pain if I squeeze my triceps near the
elbow)
Greg Everett
You should be able to start another cycle if you feel good. If you
are feeling a little beat up you can take a transition week and
then get started on the next cycle.
Steve Pan
Zach 2012-10-25
Coach, thanks for posting this! I'm looking forward to following your
program. I'm an exercise science major, hoping to work in the strength
and conditioning field at the collegiate level. The Olympic lifts are
certainly something I need to get dialed in, and this program looks
great.
Thanks a lot!
Tuesdays/Thursdays for that stuff usually, but itf it's really heavy,
it may be better on Mon/Wed/Sat. Same w hamstring work.
Core work for us is usually some heavy back work like SLDL,
RDL or good mornings, lighter back work like back extensions /
hypers, and a variety of ab work from light high-volume stuff like
sit-ups, crunches, reverse crunches, jacknives, V-ups etc, plank
varieties, and heavy stuff like weighted sit-ups. I typically have
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Michelle 2012-11-01
This says its a good program for people who have not done much lifting
before. What's a good "next program up" from this? The daily
programming?
Steve Pan
Michelle 2012-11-01
Also, for core work, how much would be done? One from each heavy
back, light back and situp variety? 3 sets of 10-12 reps ish?
Greg Everett
Zach 2012-11-02
Coach, just curious when you say heavy singles how many sets should
you do to lead up to your 1RM for the day, and then once you reach
that RM how many sets of that RM should you do?
Thanks.
Once you hit your RM that will be your last set for that exercise.
Greg Everett
Zach 2012-11-02
^EDIT:
Answered my first question, by reading your Program Help & Info page.
Last question still remains though, how many sets once we reach that
RM for the day should we do?
Thanks.
Jason 2012-11-21
I just lifted in my first competition last week (100 + 110 for a 210 total).
It was a blast, but it's time to add some structure to my training so I am
starting this.
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Shawn Furbish 2012-11-25
I just finished week one of the starter program, well kind of. I still cant
go heavy over head due to a shoulder impingment issue which I'm
nursing back to healthy. So on heavy single day I did heavy front squat,
heavy dead and some scap work. Any thoughts on modifications that
would be beneficail to the program. I was thinking maybe Pendaly rows
and good mornings but wasn't really sure on rep scheme. Thanks!
Thanks
2. You can transition into a new cycle after you finish a cycle. If
you are feeling especially beat up, you can take an extra light
week in between cycles.
Steve Pan
Clancy 2013-01-25
I apologize if this queation was answered previously, but I was
wondering if after week 4, does one take a deload week and then start
up with week 1 again? Also, I appreciate y'all putting this program up, it
has been super helpful!
If you are feeling pretty beat up after you can take a transition
week, if you are feeling okay you can go right into the next cycle
of your choice.
Steve Pan
Michael 2013-01-25
I heard power versions shouldn't be done unless you've learned how to
properly pull under first, else you pick up the bad habit of overpulling.
So, considering this, if a beginner wants to do this program, should he
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Michael 2013-01-27
nvm, found the answer above
Joanna 2013-01-30
What is the difference between the Clean Pull and the Snatch Pull? I've
reviewed the videos in the exercise section and am having trouble
understanding what the difference is and what the focus of each should
be.
The snatch pull will be a pull with the hands in a snatch width
grip. The clean pull will be a pull with a clean width grip. The
focus for each will be reinforcing good pull positions in each and
strengthing the back and legs for the pull.
Greg Everett
Joanna 2013-01-31
Steve Pan
Thanks, that really helped clarify not only the pulls, but also the grip
width for the snatch and the clean. Awesome website and the videos
are great for viewing the exercises. I'm overseas without access to a
coach/trainer, but with access to a gym and the information, workouts,
and exercises really help.
Richard 2013-02-01
Steve,
Going off of Joanna's query, should the pulls be done with loads greater
than our 1RMs of the full lifts or sub maximal?
Steve Pan
Natalie 2013-02-24
I like this program. I don't see any rest days, but maybe we are to take
a day off if/when our body needs it? I normally lift 4 days per week with
short conditioning afterward then one longer conditioning-only day and
rest 2 days per week (Wed and Sun). How often do you recommend
taking rest days with your program?
Natalie 2013-02-24
Nevermind, I see now you left Fridays off the list, so I assume that is
the only rest day. So only one day off? Is this also how your more
advanced athletes schedule days off as well? I have found in the past
that I tend to fatigue and not perform at my best without making myself
take my 2 rest days. Any advice?
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This program has Tuesday, Friday, and Sunday off. You should Login | Register
be okay taking those rest days. You will always have to feel out
if you are too beat up and adjust accordingly.
Steve Pan
Sean V 2013-02-26
Is there a general rule if how much of my 1RM I should use starting
with this program and then how much to increase as I go along. Sorry if
this has been answered I just couldn't find it.
You will have to feel out weights as you go through this program.
Don't choose weights where you will fail, but make the sets
challenging and focus on improving your technique in the
olympic lifts.
Steve Pan
Sean V 2013-02-28
Steve
Thanks. I definitely need to work on my technique.
Alex 2013-03-06
Couple of Q&A:
1.) Do I warm up to the weight that I am going to use for all the sets or
do I just pick a weight go with it? Example 5 x 2 really pertains to the
working weight right?
2.) Whenever you prescribed more than 1 rep are these "touch n go" or
"drop and reload"? Example Snatch 5 x 2.... is a weight that I can do
twice touch and go?
3.) Snatch and Cleans we only squat them both when the weight is
heavy forcing us down? Otherwise we catch in a power o0r whatever it
takes to do it. Unless specifies squat these are by feel right? Not every
Clean or Snatch has to have squat right? Example Today I did Snatch
the weight I chose was heavy for a squat snatch but I was able to
power snatch was this wrong?
Thanks.
2. You should reset on each rep to make every rep good off of
the ground. We don't want to bounce the weights and get a poor
starting position as a result. You will reset your starting position
and take the rep from a dead stop each time.
3. You should squat on every rep, even if you receive the bar
high you will take the squat to work on the tempo and the
sequence of the lifts.
Steve Pan
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Mathias 2013-03-18
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Hi i found this page from sweden when looking to learn the olympic lifts.
Im gonna start this beginner routine but i have two question. 1) apart
from doing an ab exercise every workout day, What kind of supplement
workout do you recommend for each workout day?
2) What does upper body beach work mean?
The upper body beach work is any body building exercises you
want to add. These would be good supplementary work too add,
in addition to abs and back work (back extensions, reverse
hypers).
Steve Pan
Teo 2013-03-19
Hi, I wanna try this program but I would like to train 5 days also in the
week 1 & 2. I'm already accustomed to train 5 days a week. Is it
possibile to do this? What can I do in the added day?
Thanks.
If you would like to try a 5 day a week workout you may check
one of the cycles from the training cycles tab in the workouts
section.
Steve Pan
Marion 2013-03-27
My work schedule only permits for two, maybe three days of lifting per
week. Would the program still be beneficial as expanded to possibly a
6-8 wk program?
Steve Pan
Scott 2013-04-20
I am interested in starting this program, I just have a couple questions.
I have recently just finished the Russian Squat Program, and have
started the Masters Program with an added day in the middle of front
squats, and I just I am considering just switching to your program.
My best lifts are a 200 lbs clean and a 105 snatch. I have been trying to
correct form and not go up to heavy especially on the snatch. My squat
is around 335 for a double and 285 for a single for front squats.
I have recently moved to a gym in town that just got a good set of
Olympic weights, so I plan on doing the lifts more frequently.
I plan on starting your program with a 95 snatch and a 125 clean and
jerk, and then slowly progressing throughout the program, and really
focusing on technique, while adding weight when it is programed.
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Scott 2013-04-24
Thanks Steve.
I also just joined to forums and uploaded a training video too. Check it
out man, my name is Scott Keefer.
I will be going through the workout tab to pick one that looks good for
my background.
Thanks
Matt 2013-05-06
Thanks for a great site! I have about 12 months of exposure to olympic
lifting through CrossFit, but have found the high rep, low weight oly
programming is geared more towards endurance/metcon conditioning
than actual strength gains...which is frustrating and why I added a gym
in my garage. Now my question. I still want to do CF 2-3 times per
week but want to know if I can go more with this beginning cycle. My
current plan is to do CF on the rest days, which is a huge change for
me ( normally do 6X week). Is there something inherently wrong with
doing a CF workout AND the beginning oly cycle on the same day?
Would I be over stressing/taxing my body, endocrine system by
doubling up? I get 5 different answers from 5 different people when I
pose this question. Thanks for any suggestions.
To answer your question I will quote Greg from the Program Info
section.
"Many individuals ask if they can perform both our training and
other training simultaneously. While we cant predict everyones
response to training, we can say with certainly that very few
individuals will be able to handle such a workload for any
considerable period of time without burning out completely.
These workouts are designed to be a standalone program and
as such are extremely demandingattempting to do both is a
recipe for overtraining and poor results. Just as importantly,
combining multiple programs is a good indicator that you're
trying to achieve conflicting goals at the same timethis never
works well. If you cant stand to commit to it entirely for at least
one complete cycle, dont do it at all"
Steve Pan
Storm 2013-05-07
Hello I'm new here and I've been wondering what "beach work"
means? Is it exercises like bench press?
Beach work is any body building work you want to add. This can
be rows, presses or curls. Bench press is also acceptable.
Steve Pan
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Storm 2013-05-08
Thanks Steve!
Tom 2013-05-09
Hello, I don't enjoy doing the Split Jerk but like the Push Jerk and Push
press. Can I use either of these to get the bar overhead where the
program lists "Clean and Jerk"? Thanks.
Steve Pan
Tom 2013-05-10
Thank you Steve. Is there a suggested guide of how many sets you
should take to get to your heavy single? And secondly, is a "Heavy
single" different to a "Max Lift"? Much obliged.
You will have to feel out the warm ups on a heavy single
depending on the day. You want to warm up and take bigger
jumps earlier and smaller jumps as you approach your current
1RM. Heavy single will be different than a max as you will work
up to the heaviest you can do for that day. There is more
information on the program and notation here.
Steve Pan
Tom 2013-05-12
Demoralising total fail. With overhead squats a)my arms bend when I'm
at the lowest point and 2) my chest folds forward when I cannot keep
posture when the bar goes down. Please help.. Should I stop snatches
altogether until I perfect this exercise?
Steve Pan
AJ 2013-05-14
Hey Steve/Greg
For your info if it helps I'm 30,5'9,lean 172lbs, still learning Oly lifts and
training for strength/overall fitness.
You can run this cycle again with heavier weights if you are
comfortable with it. The other option is to evaluate your needs
and pick a cycle from the training cycles page found here:
http://www.catalystathletics.com/workouts/cycles.php
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The 4-week leg strength block 1 is a popular one that people Login | Register
have had success with.
Steve Pan
AJ 2013-05-17
Thanks again Steve,
I can't get my head around the pulls (snatch or clean). The form feels
weird for one, but secondly as it is like an abridged version of the full lift
should we be using far more weight? I.e. 95kg clean pull when I 1RM
clean 80kg? I know it's light, I've just started.
Steve Pan
Dave K 2013-05-18
Steve,
Steve Pan
Curt F 2013-06-11
Steve,
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You have been a great source of help with other questions I have had.
If you don't mine me asking another, I appreciate it. My schedule allows Login | Register
for training on M/T/Th/F/S. In looking at this program, and moving the
Wed to my Tue with Wed off...am I looking at burn out or major conflict?
That should be okay to switch to. Make sure you get good rest
on the Monday night so you are good for the snatches and front
squats on the Tuesday workout.
Steve Pan
Louis G 2013-06-17
What is the difference between snatch and power snatch??
In the monday and wednesgay workout, I start the exercices to the
ground or to the hip??
Sorry for my english, I come from Quebec. :)
Power snatch you will lock the legs up above parallel. Snatch
will include the full squat. You can find video examples in the
exercise library.
Steve Pan
Je 2013-06-28
What do you reccomend after this program is complete for someone
getting ready for their first weightlifting meet?
Monday -
Snatch and CJ up to 90% of your planned opener x 1 single
each
Cln pull - 90% x 2 x 2
Back squat - 85% x 2
Tuesday
Snatch and CJ to 85% of opener x 1-2 singles
Wednesday
Snatch and CJ to 80% of opener x 1-4 singles
Snatch pull - 90% x 2 x 2
Front Squat - 85% x 1 (or about what you want to open with in
CJ)
Thursday
Snatch and CJ about 70% of opener for a few singles. You can
also do power sn/cj on this day if you think you need some more
rest.
Friday
Rest or very light sn/cj
Saturday
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If you think you need more rest, make Tuesday lighter and
maybe just light powers.
Greg Everett
Andrew 2013-07-12
Would you be at a loss if you dropped the heavy day (saturday), and
proceeded with the others on a mon/wed/fri scheme? Sorry if answered
already.
I would suggest keeping the heavy day as the last day, and
possibly moving some of the Thursday work that you would like
to keep onto the other days.
Steve Pan
Billy H. 2013-08-08
Hey Coach,
I'm looking for which program would best suit me as an athlete looking
to get into competitive lifting. I have been doing CrossFit for about 4
years and coaching for about 3 of those and have experience in Oly
lifting, but still conisder myself a novice of an oly athlete and coach. I
recently bought your book Complete Guide for Coaches & Athletes to
better myself as an athlete and more importantly a coach. I reviewed
the Intermediate 2 cycle, but not sure if thats the route I should take or
the starter program? I'm a career firemen, smallest in the dept at BW of
140 but oddly nowhere near the weakest, so I will still be doing CF
wods regularly to maintain good conditioning, but with oly training in
mind as to not overtrain or doing a metcon with similar work in the wod.
Thank you and looking forward to getting in this book and learning
some great stuff.
Steve Pan
Drew 2013-08-27
Greg -
I will finish week for this week. Do I just start over at week 1 next week?
Great program by the way.
You can move on to another program after you finish this one.
Take a look at the training cycles to decide which one to take
next.
Steve Pan
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Jules 2013-08-27
As a personal trainer I love this program for my clients! I have found
that oly lifting is effective for endurance athletes. I am a pro level bike
racer & most of my clients are endurance athletes. I have been through
this program and supplement it with other functional movement
patterns for myself and my clients (mainly in warm-ups and cool
downs). 3 questions: (1) Your thoughts on me using this for endurance
athletes? (2) I want to add deadlifts (a la Pavel T. in Power to the
People 2 sets of 5) in beginning of training sessions. Again, your
thoughts? Finally, what would be an effective program to do after this
cycle is done? Meaning for the type of people I train.
Greg Everett
Josh 2013-10-22
Would doing Metcon in crossfit still be too much even if it is split up in
the day?
such as doing metcon early in the morning (6-8am) and doing the
weight lifting in the afternoon around 3ish
Steve Pan
Dina 2013-10-26
When you have 5x1 do only successful lifts count?
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Nick 2013-10-27
Hi Greg, I like this plan. I would like to incorporate deadlifts into it
though. Which days of the week for each week would you reccomend
to do that.
stu 2013-10-28
into this program i have incorporated 5 x 5 bench one day a week and
5x5 military press, also one day a week, as i have been lifting a while
now for strength and would hate to loose the progress I've made in
these lifts. could you provide some advice or opinions on this?
Dan 2013-10-29
Just coming back from an injury, which I only was able to squat for over
a month, I think I'll follow this to get back into it..
Q. My jerk is weaker than my clean, is there any recommended
adjustments that could be made to factor this in?
Thanks
Anthony 2013-10-29
What would you say to those of us that do the split snatch vs. Squat
snatch?
And what does it mean if the power clean is heavier than the squat
clean?
You will have to check with the manufacturer of the barbell for
that information.
Greg Everett
Drew 2013-10-31
Greg - What program would you recommend next for someone who is
still getting better at the technical aspects of the lifts, but cannot handle
a tremendous amount of volume? Would your technique program in
you book be a good idea? Thanks.
Greg Everett
skip that day or something else? How would you guys modify for that
limitation? Login | Register
You can skip the Tuesday workouts for week 3 and 4 if you are
unable to train on those days.
Steve Pan
You will go off your current maxes for those lifts, so if you don't
have front or back squat maxes you may test them before going
into a cycle. There are a few opportunities during this block that
will let you test heavy singles so you may use your top weight
from those Saturdays for your max.
Steve Pan
You will have to feel out weights that you can make 6 good
singles with. If the weight for the first single is light you may go
up a bit but make sure you are making good reps.
Steve Pan
Nico 2014-02-05
How much is too much supplementary work to be doing on top of this
program?
I'm about to start following this for the 4 weeks and was wondering if
maintaining a bodybuilding/hypertrophy style program to go along with
it would be okay.
For example after doing C&J, Clean Pulls, and Back Squats on Monday
I would continue to do Incline Dumbbell Presses 5x8, Tricep extensions
3x10, Dips 5x8, etc.
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You can add in supplementary work, but don't go overboard with Login | Register
anything that will throw off your recovery for the lifts.
Steve Pan
Try giving the OHS a try and seeing if you can improve your
position and possibly work towards a regular snatch. If you are
dead set on split snatching then you can work on strengthing
your split. I would not suggest lunges necessarily as they tend to
favor the front leg and we would like you to have a balanced
split. Possibly snatch grip split push presses behind the neck
would be an appropriate substitute.
Steve Pan
Greg 2014-03-19
Greg,
What do you mean by clean pull and snatch pull are we talking about
the pull part of the movement or high pull in clean and snatch grip?
Steve Pan
nathanial 2014-03-24
hi, I've just finished this program and it all went great. I'm planning on
starting the 12 week general cycle but was wondering what I need to do
if I miss any of the lifts? do I try them again or just record it as a miss
and move it?
Steve Pan
Alex 2014-03-26
I was looking through the comments and I hadn't noticed anything
about gains. I am roughly new to olympic lifting so i thought this would
be a great program to get me started like it says in the description. But i
was just wondering if going through this 4 week program would i seen
any added gains to my 1rm of any of the lifts? or is this more for
technique and just getting use to the work load the sites strength
program?
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This is a program to ramp you up and get you moving toward Login | Register
doing the program from the site if you haven't done a
weightlifting program before. You'll add to your snatch and clean
& jerk, though.
Steve Pan
Edward 2014-04-07
Hello, I was curious. As I have just completed my 4 weeks of this
training. Would it be good to go through this training cycle again with
the gains I have achieved from doing this program already one time
through?
You can do this program again if you are comfortable with it and
try pushing the weights up. The other option would be to move
to one of the programs from the Workouts section above.
Steve Pan
will 2014-04-18
Ive never done the Oly lifts but want to transition from powerlifting to
Olympic lifting. How would you suggest i make the transition if ive never
done these lifts before, but am fairly strong with lowbar squatting and
deadlifting?
Steve Pan
Will 2014-04-20
Thank you sir. I plan on learnjng proper form and technique from Jim
Schmitz once I find avaliable time then use these programs to make the
transition. I read the article on how after Oly lifting peoples deadlifts go
up anyway. I just don't want to get too one dimensional.
Isabela 2014-05-07
Thanks for posting this! How much time of rest between sets do you
recommend? Do you give your athletes a specific time? Or is it
depending on how they feel? And for a girl, (I'm 5'6", 165 and muscular)
do you have a especific diet or nutrition (protein, carbs, fats) ratio
recommended to recover from the training? Thanks coach!
2-3 minutes rest between olympic lifts, 3-5 min rest between
squat sets. Make sure you are getting recovered between sets
and making good movements. You will have to feel out what
nutrition works for you and keeps you training well and
recovering
Steve Pan
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Gene 2014-05-07
Greg, first of all thank you for all your programming and articles you put
up on your site. I'm just curious, when does conditioning start to take
away from your strength? I do the Oly programming for strength 5 days
a week combined with upper body exercises at the end of each session
ie pull-ups, dips and various core work. I really enjoy seeing myself
getting stronger but recently I've been out of breath when taking a leak.
What do you suggest in terms of frequency, intensity and time
specifically for conditioning. Thanks!
You will have to determine what your end goals are and adjust
the program accordingly. If your goal is to be a weightlifter you
are going to have to be conditioned for weightlifting and focusing
your recovery on being prepared for weightlifting. If you are
going for general fitness you will have to find a balance in
volume between your strength work and the conditioning work
you are doing and adjust as the cycle goes.
Steve Pan
Joseph 2014-06-06
Hi guys. Love the information and programming. Just a quick question.
I'm a CrossFit athlete looking to become more competitive. I actually
sustained a rough shoulder injury in March and have just been cleared
to resume normal activity. (Dislocated it, once snatching again sleeping.
The MRI showed strain to a previously repaired ligament.) Would you
suggest a program like this to get regain some strength before
resuming my normal, rigorous, CrossFit training?
Any and all advice will be taken and utilized! Thanks so much!
Steve Pan
K 2014-06-10
Once completed with this program, whats a good program to move
onto?
You may choose a cycle from the training cycles tab in the
workout section. Choose one that fits your current needs.
Steve Pan
Mandy 2014-06-12
Just start this program. Finished up day 2 and its a great program for a
beginner. Struggling with squat mobility though.
Leon 2014-07-16
For week 3 are you supposed to use generally the same weights you
maxed out on in week 2 for sn and c&j?
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Take the weights up on week 3 if you are able to. Login | Register
Steve Pan
Gary 2014-08-11
Do you guys have any cycles like the first 2 weeks of this program, but
longer, that consist of 4 days per week with moderate volume? Right
now time only permits me to get in 4 days per week of lifting. Or what
would you suggest for combining days for any of your cycles so that I
can fit 5 days into 4?
You can adjust the cycles as needed, however you will have to
temper your expectations of the results.
Steve Pan
Andrew 2014-08-15
I'm leaving for college in a week and the school is starting up a barbell
club but it wont be up and running until later in the fall semester. Does
anybody have recommendations on how to incorporate upper body
work such as pressing and rowing into the program? I've only been
weightlifting since the end of May and am starting out as a super
around 120kg I am weak in the upper body lifts compared to my lower
body strength. Any advice will be much appreciated and i apologize if
this has been addressed in previous comments.
Seth 2014-10-08
I am psyched about this program. The only concern that I have is that
when front squatting or catch a clean, I can't seem to get the bar high
enough on my delts to get it off of my collar bone. I get a lot of pain
from that and generally hate front squats. I'm working external rotation
in the humerous but if doesn't deem to help. Any ideas? Thanks! Can't
believe I haven't found this site till now!
Just want to clarify the power jerk, is this a split jerk or a "push jerk"?
Which is what I know it as. And when you say clean and jerk are you
wanting a typical split jerk unless specified otherwise?
Power Jerk and Push Jerk are different exercises. Power Jerk is
not a Split Jerk. Please refer to the exercises section above for
the differences. Jerk will always imply split jerk unless otherwise
specified, so Clean & Jerk will be with a split jerk.
Steve Pan
EJ 2014-11-16
Hey coach, so basically I'm new to weightlifting, with a 60kg C&J and a
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Thank you.
This cycle should be okay to run a few times until you feel
comfortable moving on to another program.
Steve Pan
P 2014-12-10
What is the difference between CJ that is, say, 2(1+1) and 2 x 1+1?
Steve Pan
Peter 2015-01-09
Hello I been doing crossfit doing a lot of metcons but want to focus on
weightlifting what percentage of my maxes can I use for this program?
You will have to feel out weights that are appropriate. Start light
on the first week and work up and add weight each week as you
go. I recommend reading the help & info section above.
Steve Pan
Taylor 2015-01-20
When adding in beach bod workout routines, how do you suggest
splitting up which muscles to target on certain days? Lower body
Monday,Thursday and upper body Wednesday, Saturday? Or more of
just a listen to your body kind of thing? Thanks!
Greg Everett
Jeremiah 2015-01-26
When adding accessory work, good mornings, lunges, pulluos, etc,
what kind of rep scheme and volume should I follow? Thanks in
advance for any ideas!
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Steve Pan
Steve Pan
When you say comfortably below max, would say thats 75-80%?
Greg Everett
You should try for 6 good sets of 1 and if you feel good you can
take the weight up.
Steve Pan
Steve V 2015-04-26
I am looking to start this program and I am relatively new to the oly lifts.
I would like to still do some hypertrophy work, how would I program that
in?
Adding any supplementary hypertrophy work to this program
should be fine. Don't go overboard on the lighter workouts
(Tues/Thurs) where it would take away from the main days.
Steve Pan
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Chad 2015-04-29
going to start this on my next training cycle, will be starting with the bar
only... any suggestions for when to up weight with this 4 week
program?
Steve Pan
Frank 2015-05-09
Hi,
Steve Pan
Paul 2015-05-15
I just started this program. I have been doing Crossfit for 7 years but
never paid enough attention to strength and Oly lifts. Having realized
the error of my ways I am pouring all my efforts into Oly lifts and getting
stronger. My goals are, obviously, to improve technique and strength.
At what point should I invest in some video analysis? Is there a specific
forum feed to post videos to?
Steve Pan
Paulo 2015-06-05
Hi
I would like to know how much rest time you recomend per set and per
exercise?
2-3 minutes between olympic lifts and 3-5 minutes for squats
should be good.
Steve Pan
Marcus 2015-06-21
Hi coach,
Thanks for the programme!
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Steve Pan
Steve 2015-06-30
Should I test BS max on the last Saturday if I want to do the 4-week leg
strength block 1 program afterwards? Or is there any other day on
which I could get a max I can work with in the next program?
You may test your back squat instead of the Front Squat HS on
the last Saturday in this program.
Steve Pan
Martin 2015-07-07
Hey guys,
You will take the weights up where you are able to. If you feel
good and you are able to, you will take the weights up for both.
Saturdays are heavy singles so you will fluctuate from week to
week and it will be a judgement call on where you land
depending on how you feel as you work up. I would compare
Monday to the previous Monday and try and beat that weight if
you can.
Steve Pan
Domi 2015-07-18
Hi coach:) Excuse me, Can I change the order of the trainings during
the week?
Thanks for your time doing this workouts and for your dedication to my
question,
Steve Pan
Steve 2015-07-20
Hey, Steve again here. I was wondering how the back-off week looks
like. You say to do week 1 again. Does that mean to use the same
weights one used in the first week or should one go by feel again and
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push for HS on Saturday? And one could also test for a BS max in the
back-off week right? Login | Register
Appreciate your help!
I am not sure what you are referring to when you say to do week
1 again. A back off week will be reduced volume and intensity to
get you recovered a bit to continue on a cycle or attempt to max
out. You may test the back squat after a back off week.
Steve Pan
Steve 2015-07-21
Thanks for the reply. In the section 'What To Do After This Program' on
this page it says to do an easy week and an easy way to do this is to
repeat week 1. I hope this clears things up. Thanks anyway!
Domi 2015-07-21
Ok, thanks for your advice; )
Domi 2015-07-28
Hi coach, I'm the same guy of the last question.Finally, I selected the
program with 3 days, this is "the simplest olympic programme of the
world" and I have curiosity with somethings (Excuse me if this
questions can be stupid or very easy but I'm only 16 years old and I
have the materials to train and every day I search information about
how I can do the movements in Internet and YouTube, but I haven't got
a instructor in my city, for this reason I want learn to get knowledge and
do the things correctly)
3-To the Front squat and the Squat of the trains 1 and 3, is a good
option do a routine like a 5/3/1 or a 55?
This is all,I really like train this movements and improve my knoweldge
to improve the movements, is a good experience:) Thanks for your
help, I Appreciate It a lot
but you will have to feel out what works for you.
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3- This will be something you have to feel out. If those protocols
work for you then it would be a good plan to use them.
Steve Pan
Domi 2015-08-04
Oh ok, thanks for your reply.
Now, I understand how periodize the training better:) I will do
microcycles where I put more emphasis in power and other in streng
with the basics doing remainders with the olympic movements
Domi
Ken 2015-09-02
How long would you generally rest between each set. Thanks
2-3 minutes rest for olympic lifts, and 3-5 minutes for squats
should be good.
Steve Pan
Blain 2015-09-24
Coming off a recent Texas Method/Weightlifting split I have a feeling my
power variations compared to the standard Snatch and C&J will be
identical throughout this program. Hopefully that will be a discrepancy
that I can fix since this has a lot more overhead work, especially OHS.
Tyler 2015-10-06
Hi Coach,
I've been doing a few months of CrossFit and I was wondering if I were
to do this starter program, since there are no workouts on Tuesdays
and Fridays of the program, is it advisable to do any sort of metcons on
those days at all? Or would it be better to do metcons after these
workouts (i.e. on Mon, Wed, Thurs, Sat)?
Steve Pan
Mateus 2015-10-13
Hi,
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Should I do clean pull based on clean max or based on clean&Jerk Login | Register
max?
Steve Pan
Lakisha 2015-10-15
Can I still Wod or do excessory work after my sessions?
Steve Pan
Justin 2015-10-18
I am a competitive runner capable of going under 4:45 in a mile and still
trying to remain competitive going into my mid 30's. I am also hoping to
really increase my power to weight ratio (148lbs) in order to combine
stamina with speed and power lifting ability in order to do some
damage at obstacle course races such as the Spartan. A friend turned
me onto this site, but unsure of what direction to go with my first plan, is
this even the right thing to do in my situation?
Steve Pan
Dylan 2015-10-22
Hey,
After i have done some warming up and wanto start weightlifting, how
should i start the prescribed sets/reps?
For example i got this on Monday:
Monday
Clean & Jerk 5 x 2+1
Clean Pull 3 x 3
Back Squat 3 x 5
And only then i should start the prescribed sets/reps Clean & Jerk 5 x
2+1
How would you advise to work up to that 80% on clean & jerk? Login | Register
Thanks allot!
You will work your way up to the 80% for each of those
exercises. You can take the full reps and something like bar,
50%, 60%, 70%, 80% and take your working sets. You can take
smaller jumps if needed as well. Make sure you are warm
enough to prevent injury and make all of your working sets.
Steve Pan
Best way would just be to do all front squats, and clean it into
position. You can increase the number of reps a bit since the
weight will be limited, and do some of them as pause squats.
Greg Everett
KRISTIANPANGELINAN 2015-11-18
Greg Everett, is every other day other than the power days a squat
variation of the snatch or clean and jerk? For example week one
Wednesday it says first exercise the snatch, would this be a squat
snatch?
Thank you!
Steve Pan
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There is some information here on modifying the program to fit Login | Register
your needs.
Steve Pan
Randy 2015-12-02
Are the overhead squat singles performed after snatching the weight,
or from the rack position bringing the weight overhead by a behind the
neck push press?
Thanks in advance
Steve Pan
Lauren 2015-12-09
I'm halfway through this program and loving it! My lifts haven't gotten
much heavier, but my technique has definitely improved. I've been
teaching myself everything through the articles and videos on this site,
and even though I'm working at a commercial gym where the trainers
don't know how to give advice for Olympic lifts, I think I've done okay so
far.
I'm wondering how to work on improving the lifts and scoring heavier
lifts when I finish this program. Which one would you recommend next?
Steve Pan
Erik 2015-12-16
Hi. How many sets/reps would you recommend for ab/back work? Also
should I just pick one exercise for abs and one for back and perform
them after every training session or would you suggest more than one
for each part per workout?
3-4 sets of 8-10 reps each should be good. You can rotate
through exercises for the week.
Steve Pan
Ian J 2015-12-28
Is there a spreadsheet for tracking this workout? I'm new to oly lifting,
and need some way of keeping tabs on my progress.
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There is no spreadsheet for this program on the site but it Login | Register
should be easy enough to cut and paste.
Steve Pan
Malary 2016-03-03
Really excited about getting started. Just did my first day yesterday.
Thanks!
2-3 minutes between sets for the olympic lifts and 3-5 minutes
for squats and pulls should be okay.
Steve Pan
Snatch: I've been maxing out at 70lbs. I know I have the strength to hit
75 or higher, but my mind/confidence hold me back. I'll get nervous, my
stomach knots up, and I think about Kevin Ogar. Any tricks for getting
my mind back in the right place? I've tried visualizing a successful lift,
deep breathing, etc.
Clean: I smash my clavicle with the bar, even when I try to keep my
shoulders/elbows up. Any tips?
For the clean work on muscle cleans and tall cleans to work on
the accuracy of the turnover. You should actively be pulling your
shoulders to the bar.
Steve Pan
Uyen Do 2016-03-12
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This Program is awesome! Finished it today and I think it's really good Login | Register
for beginners in regard to the movements to do each day. Got Hard in
Week 3 with 5 d/Week and I was always sore After each 1st Day of the
Week, but it was absolutely fun and worth it cuz my c&j went from 40 to
52 k, snatch from 25 to 37.5 k, Front sq from 50 to 65 and my
technique got better. No big Weights, I know, but it was fun.
Thanks for posting this and all the other good stuff on this site! :)
Uyen Do 2016-03-12
ups, didn't see my first comment so I posted it twice sry..
Sean 2016-04-01
Is this the only program where it's sets x reps, instead of reps x sets??
Steve Pan
Steve Pan
Steve Pan
Alyssa Sulay
Dikla 2016-06-16
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
I really want to use this program, but I am only just returning to some of Login | Register
the exercises involved since I injured my rotator cuff. Can you help me
figure out what weight to start with and how to build the weight
progression so that I won't injure myself again?
You need to select weights by feel - I can't tell you anything
specific. Start with weights that cause zero pain or aggravation
to whatever you injured. Build weekly as you can - I can't predict
what that will be.
Greg Everett
Greg Everett
Patrick 2016-08-04
I have done some work with CF Weightlifting before and am now
working through Catalyst. When I review the movement standard
videos for Clean and Snatch Pulls provided here, they appear more as
clean/snatch shrugs rather than (high elbow) pulls. Is this just a
difference in programming or am I reading into this incorrectly? Thanks
Coach!
Snatch Pull
Snatch High Pull
Clean Pull
Clean High Pull
Alyssa Sulay
On these heavy singles, how important is it that I catch the Snatch at Login | Register
the bottom of the squat?
Alyssa Sulay
jlmgastronomia.com 2016-09-16
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aplicaciones
empresariales eficaces y escalables para diferentes dispositivos y la
nube. http://jlmgastronomia.com/?
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Alyssa Sulay
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Alyssa Sulay
Omar 2016-10-24
Regarding the scheduling, Saturday's will be tough for me to do due to
work. Is there any way around it like for example combining Thursday
lifting into Wednesday's or just doing Saturday's lifts on Friday. Thanks
Alyssa Sulay
Omar 2016-10-24
Do I have to stick with the prescribed rest days or can I play around
with it? For example i would workout 4 days continuous and then rest 2
days.
Thanks.
Omar - you can play around with the rest days and arrange it so
it fits your schedule. And there is no problem in doing accessory
work during your rest days.
Alyssa Sulay
Tan 2016-11-09
Hey there! Thanks so much for the program.
For Week 2 on the Saturday:
Snatch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1
Do we try to do each lift for singles with what we did for a heavy single
on Week 1 Saturday? Thanks in advance!
Greg Everett
Kristian 2016-12-21
Hi Greg,
I haven't seen this question posted yet: How would you implement strict
presses and deadlifts into this routine? I'm assuming that deadlifts
would be done bi-weekly or even monthly as not to tax the main lifts too
much.
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Greg Everett
Nikoleta 2017-01-04
When you say "heavy single" ?
Thanx
Alyssa Sulay
Mike 2017-01-07
How would this program work for a master aged lifter
Alyssa Sulay
I've just started the S/S before I stumbled on to you site. If i switch over
to your programs, should I still see some pretty good gains? Don't get
me wrong, S/S is a great program but just so repetitive. I like variety
and change like I see in your programs.
Shawn
Greg Everett
I have another question that i haven't seen asked already. When you do
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09/11/2017 Starter Program for Catalyst Athletics Online Workouts by Greg Everett - Olympic Weightlifting - Catalyst Athletics - Olympic Weightlifting
the Clean & Jerk 5 x 2 + 1 for example, you do a clean + clean & jerk.
After the first clean, is it a touch and go, or do you stop and reset Login | Register
before the clean & jerk? Same with the 5 x 2(1+1) is it a clean & jerk
reset clean & jerk or a touch and go? Thanks again, I'm pretty new with
this.
Shawn
Alyssa Sulay
What are your suggested go-to movements for metcons to help out with
me being diligent with this program and future ones?
Greg Everett
Alyssa Sulay
Holly 2017-04-10
Thanks for making this available! I'm wondering how much time I
should plan to spend on these workouts? Do they just "take as long as
it takes" or should I be doing some conscious pacing?
Alyssa Sulay
Caleb 2017-04-17
Im feeling gassed after doing the main lifts plus the pulls. Would it be
good to do squats every other day? Im trying to focus my energy into
getting better at the main lifts. I know the squats are crucial but i wanna
be able to do them without losing form. Thanks!
Alyssa Sulay
Mike 2017-04-19
Coach, thank you for the program, much appreciated. Quick question to
clarify. In later weeks, as we drop the reps, are we increasing the
weight? Week 1 3x5 (I assume at 80%) , week 4 5x2 would be at
(90/95)% ? Thank you.
Alyssa Sulay
Kylie 2017-06-01
Hello! This program is very helpful for me to get back into OLY lifting.
I've had shoulder issues in the past, but it's been treated and healed
already. I do some extra shoulder stability and mobility exercises at
least 3x a week. When do you think is the best time to do those during
the week, and should they be at the beginning or end of my workouts?
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Alyssa Sulay
I have FAI in my hip and want to try to avoid squatting for a while to
prevent pain flare ups in my hip. Basically any extreme pure flexion of
my left hip causes extreme pain and I was told by a surgeon and
physical therapist to avoid squatting below 90 degrees.
I know its not ideal, but I was wondering if you could suggest any
alternative lifts to do in place of squats. I've heard some lifters with
similar conditions have found some success with deadlifts and some
unusual squat variations.
Thanks!
Greg Everett
Manuel 2017-07-07
Thanks coach for this post, i think is a good tool for complete my
trainning with crossfit.
Alyssa Sulay
Alyssa Sulay
My question(s) concern whether to do this program, or step into one of Login | Register
your others.
Background: Age 48 (49 in Nov), CrossFit since 2013, with a 1-ish year
hiatus due to a torn rotator cuff (repaired and healed, very little
limitation, can jerk what I can clean). Other standard getting old creaks
and BS, otherwise, excellent overall health.
Recent Work: For the past three or four months, I've been following
your "Simplest OLY Program in the World" working 3 days / week, rep
ranges 60-80 / workout between lifts, pulls, squats and accessory work.
I do some skill/core-focused EMOM after most lifting sessions, and 2-3
met-cons (standard CF class) / week. I usually work / build intensity for
3-4 weeks before taking a de-load week (no more than 15 reps at 60%
per lift, scale met-cons way back).
Based on the above, would you still recommend doing this starter
program before moving into one of your others, if for no other reason to
get used to the number of days lifting / week? I know that masters
normally shouldn't train as often as younger folks, but if I'm going 5-6
days per week between lifting and CF, my gut tells me I should be able
to hold down 4-5 lifting days a week, with a commensurate reduction
(or even elimination/near elimination, for a while) of CF work.
Thanks in advance,
Bill
Luhan 2017-11-02
I can't train more than 3 times a week because of my studies, I was
wondering if I should use this program to enter in the weightlifting or
use the template of 3 days per week.
Luhan - you can use this program to start with, but re-arrange
the exercises so that it can fit into 3 days/week, What you can
do is spread out the exercises listed on Thursdays to the other
training days.
Alyssa Sulay
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Add a comment...
Rob Killian
This looks very similar to the Master programming I am following
from your book.
Like Reply 1 Mar 19, 2014 2:29pm
Cristian Caila
Dock Workers/Forklift at Wilsons
Quick question. For snatch pullsand clean pulls is the percentage
part of the main olympic lift, or part of the snatch or clean pull by
themselves? Thanks
Like Reply May 26, 2014 1:33am
Shawn Dixon
Banting Memorial High
I'm looking at trying this cycle out, would you say 75% of 1RM to
start for this program?
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