Catalyst Workouts

CATALYST ATHLETICS TRAINING CYCLE - www.catalystathletics.
com
Cycle: Greg Everett 2014 American Open Cycle
12 weeks
This is a 12-week cycle very similar to what Greg Everett used to train for the
2014 American Open. It uses RMs and back-off sets with much of the work to allow
a lot of flexibility in loading and very hard work if you're ambitious. It also
has a good amount of positional strength work for the lifts and training for le
g explosivess. The cycle finishes with a full 4-week competition mesocycle with
plenty of heavy single snatch and clean & jerk for max testing or competitio
n. 
-------------------------Monday December 29 2014
-
Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)

Back Squat - 5RM; 95%x5, 90%x5
Weighted Lunge - 3x5/leg
Back Squat Jump - 20%x5x3 (% of back squat)
Week 1 of 12
Find weights by feel. Do not go to absolute max on first week as you will try to
add weight each week for weeks 2 and 3.
Percentages after RM are taken off of the RM for the exercise/complex.
-------------------------Tuesday December 30 2014

- Snatch High-Pull + Power Snatch + Hang Snatch (knee) - (1+1+1)RM; 95%
x (1+1+1), 90% x (1+1+1)
- Halting Snatch Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
- Snatch Long Pull - 3x5
- SLDL - 3x5
-------------------------Wednesday December 31 2014

-
Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)

Pause Back Squat - 5RM; 95%x5, 90%x5
Jumping Quarter Squat - 50%x5x3 (% of back squat)
Press - 5RM; 95%x5, 90%x5
--------------------------
Thursday January 1 2015

- Clean High-Pull - Power Clean + Hang Clean (knee) - (1+1+1)RM; 95% x
(1+1+1), 90% x (1+1+1)
- Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
- Clean Long Pull - 3x5
- Good Morning - 3x5
-------------------------Friday January 2 2015

Rest Day
-------------------------Saturday January 3 2015

90% x
-
Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM; 95% x (1+3+1),
(1+3+1)
Front Squat - 3RM; 95%x3, 90%x3
SLDL - 3x5
-------------------------Sunday January 4 2015

Rest Day
-------------------------Monday January 5 2015

-

Add weight and beat weights from last week.

-------------------------Tuesday January 6 2015
x (1+1+1), 90% x (1+1+1)
- SLDL - 3x5
--------------------------
Wednesday January 7 2015

-

Press - 5RM; 95%x5, 90%x5
-------------------------Thursday January 8 2015

(1+1+1), 90% x (1+1+1)
-------------------------Friday January 9 2015

Rest Day

90% x
-

(1+3+1)
SLDL - 3x5
-------------------------Sunday January 11 2015

Rest Day
-------------------------Monday January 12 2015

-

Add weight and beat weights from last week. Next week is a recovery week so you
can push the RMs to maxes this week.
-------------------------Tuesday January 13 2015

x (1+1+1), 90% x (1+1+1)
- SLDL - 3x5
-------------------------Wednesday January 14 2015

-

Press - 5RM; 95%x5, 90%x5

(1+1+1), 90% x (1+1+1)
-------------------------Friday January 16 2015

Rest Day

90% x
-

(1+3+1)
SLDL - 3x5
-------------------------Sunday January 18 2015

Rest Day
-------------------------Monday January 19 2015

- Power Jerk + Jerk - 70% x (1+1) x 5
- Back Squat - 70%x3x3
- Lunge - 3x5/leg (no weight)

- Back Squat Jump - 20%x3x3
Recovery Week
-------------------------Tuesday January 20 2015
- Snatch Pull + Snatch - 70% x (1+1) x 5
- Snatch Pull on Riser - 80%x3x3

- Snatch Balance + OHS - 70% x (1+1) x 5
- Pause Back Squat - 65%x3x3
- Jumping Quarter Squat - 40%x3x3

- Clean Pull + Hang Clean (knee) - 70% x (1+1) x 5
- Clean Pull on Riser - 80%x3x3
-------------------------Friday January 23 2015

Rest Day

- Snatch + Snatch Balance - 70% x (1+1) x 5
- Clean + Power Jerk + Jerk - 70% x (1+1+1) x 4
- Front Squat - 70%x2, 75%x2, 80%x2x2
-------------------------Sunday January 25 2015

Rest Day
-------------------------Monday January 26 2015
Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)

Find weights by feel. Do not go to absolute max on this week as you will try to
add weight each week for weeks 6 and 7.

-------------------------Tuesday January 27 2015
-
Snatch
Snatch
Snatch
SLDL -
Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)

Pull on Riser - 3RM; 95%x3, 90%x3
Long Pull - 3x3
3x4

-
Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

Jumping Quarter Squat - 50%x3x3 (% of Back Squat)
Press - 3RM; 95%x3, 90%x3

-
Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1)
Clean Pull on Riser - 3RM; 95%x3, 90%x3
Clean Long Pull - 3x3
Good Morning - 3x4
-------------------------Friday January 30 2015

Rest Day

- Snatch + Snatch Balance - (1+1)RM; 95% x (1+1), 90% x (1+1)
- Clean + Power Jerk + Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1
+1)
- Front Squat - 2RM; 95%x2, 90%x2

- SLDL - 3x4
-------------------------Sunday February 1 2015

Rest Day
-------------------------Monday February 2 2015

-

Find weights by feel. Beat weights from last week, don't push to absolute max.

-------------------------Tuesday February 3 2015
-
Snatch
Snatch
Snatch
SLDL -
Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)

Long Pull - 3x3
3x4
-------------------------Wednesday February 4 2015

-

Press - 3RM; 95%x3, 90%x3
-------------------------Thursday February 5 2015

-
Good Morning - 3x4
-------------------------Friday February 6 2015

Rest Day
-------------------------Saturday February 7 2015

+1)
- SLDL - 3x4
-------------------------Sunday February 8 2015

Rest Day
-------------------------Monday February 9 2015

-

Week 7 of 12
Add weight and beat weights from last week. Next week is a recovery week so
you can push the RMs to maxes this week.

-
Snatch
Snatch
Snatch
SLDL -
Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)

Long Pull - 3x3
3x4

-

Press - 3RM; 95%x3, 90%x3

-
Good Morning - 3x4
-------------------------Friday February 13 2015

Rest Day

+1)
- SLDL - 3x4
-------------------------Sunday February 15 2015

Rest Day
-------------------------Monday February 16 2015

-
Snatch - 70%x1, 75%x1, 80%x1x3

Clean & Jerk - 70%x1, 75%x1, 80%x1x3
Front Squat - 70%x2, 75%x2, 80%x2x3
Snatch Pull - 100%x2x3
Recovery Week
- Dip Snatch - 70%x1x5
- Power Clean + Power Jerk - 70% x (1+1) x 5
- Clean Pull - 100%x2x3

Rest Day or Technique Work

-
Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3

Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1x3
Back Squat - 70%x1, 80%x1, 85%x1, 70%x3x2
-------------------------Friday February 20 2015

Rest Day

-
Snatch - 70%x2, 75%x2, 80%x2x2

Clean & Jerk - 70%x2, 75%x2, 80%x2x2
Front Squat - (75%x2, 80%x1, 85%x1) x 2
Clean Pull - 100%x2x3
-------------------------Sunday February 22 2015

Rest Day
-------------------------Monday February 23 2015

-
Snatch - HS; 90%x1, 95%x1, 90%x1

Clean & Jerk - HS; 90%x1, 95%x1, 90%x1
Front Squat - 70%x2, 80%x2, 85%x2, 90%x1x3
- Dip Snatch - HS; 90%x1, 95%x1, 90%x1
- Power Clean + Power Jerk - (1+1)RM; 90% x (1+1), 95% x (1+1), 90
% x (1+1)
- Clean Pull - 105%x2, 110%x2x2, 105%x2
--------------------------
Wednesday February 25 2015

- Snatch Long Pull + Tall Snatch - 5 x (3+3)
- Tall Jerk (from shoulders) - 5x3
- Clean Long Pull + Tall Clean - 5 x (3+3)

-
Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1

Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1
Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x3x2
Snatch Pull - 110%x2, 115%x2x2, 110%x2
-------------------------Friday February 27 2015

Rest Day

- Snatch - 80%x2, 85%x2, 90%x2x2, 90%x2
- Clean & Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1) x 2, 90%
x (2+1)
- Front Squat - 70%x2, 80%x2, 85%x2, 90%x1, 95%x1, 85%x2, 90%x1, 95%x1
- Clean Pull - 100%x2, 105%x2, 110%x2x3
Take bold numbers up if you feel good.
-------------------------Sunday March 1 2015
Rest Day
-------------------------Monday March 2 2015

-
Snatch - HS; 90%x1, 95%x1, 90%x1

Clean & Jerk - HS; 90%x1, 95%x1, 90%x1
Front Squat - HS; 90%x1, 95%x1, 90%x1
-------------------------Tuesday March 3 2015
- Dip Snatch - HS; 90%x1, 95%x1, 90%x1
- Power Clean + Power Jerk - (1+1)RM; 90% x (1+1), 95% x (1+1), 90
% x (1+1)
- Clean Pull - 110%x2x4
-------------------------Wednesday March 4 2015

-------------------------Thursday March 5 2015

-
Snatch - HS
Clean & Jerk - HS
Back Squat - HS; 90%x1, 95%x1
-------------------------Friday March 6 2015

Rest Day
-------------------------Saturday March 7 2015

-
Snatch - 80%x2, 85%x2, 90%x2, 93%x2

Clean & Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1), 93% x (2+1)
Front Squat - 70%x2, 80%x2, 85%x2, 90%x2, 90%x2
Snatch Pull - 110%x2, 115%x2, 120%x2x2
Take bold numbers up if you feel good.

-------------------------Sunday March 8 2015
Rest Day
-------------------------Monday March 9 2015

-
Snatch - HS; 90%x1x2

Clean & Jerk - HS; 90%x1x2
Front Squat - HS; 90%x1x2
-------------------------Tuesday March 10 2015
- Dip Snatch - HS; 90%x1x2
- Power Clean + Power Jerk - (1+1)RM; 90% x (1+1) x 2

- Snatch Pull - 100%x2x3
-------------------------Wednesday March 11 2015

-------------------------Thursday March 12 2015

-
Snatch - HS;
Clean & Jerk
Back Squat Clean Pull -
90%x1
- HS; 90%x1
HS; 90%x2
100%x2x3
-------------------------Friday March 13 2015

Rest Day
-------------------------Saturday March 14 2015

-
Snatch - 80%x2, 85%x2, 90%x2, 95%x2

Clean & Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1), 95% x (2+1)
Front Squat - 70%x2, 80%x2, 85%x2, 90%x2, 92%x2
Snatch Pull - 110%x2, 115%x2, 120%x2x2
-------------------------Sunday March 15 2015

Rest Day
-------------------------Monday March 16 2015

-
Snatch - 80%x1, 85%x1, 90%x1x3

Clean & Jerk - 80%x1, 85%x1, 90%x1
Back Squat - 75%x3, 80%x2, 85%x1x2
Clean Pull - 90%x2, 95%x2, 100%x2
-------------------------Tuesday March 17 2015
- Dip Snatch - 70%x1x5

- Power Clean + Power Jerk - 70% x (1+1) x 5

Catalyst Workouts

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Push Press +&nbsp;Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)

Percentages after RM are taken off of the RM for the exercise/complex.

-------------------------Tuesday December 30 2014

-------------------------Wednesday December 31 2014

Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)

Thursday January 1 2015

-------------------------Friday January 2 2015

-------------------------Saturday January 3 2015

Segment Snatch (knee) +&nbsp;OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

-------------------------Sunday January 4 2015

-------------------------Monday January 5 2015

Push Press +&nbsp;Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)

Add weight and beat weights from last week.

Wednesday January 7 2015

Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)

-------------------------Thursday January 8 2015

-------------------------Friday January 9 2015

-------------------------Saturday January 10 2015

Segment Snatch (knee) +&nbsp;OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

-------------------------Sunday January 11 2015

-------------------------Monday January 12 2015

Push Press +&nbsp;Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)

-------------------------Tuesday January 13 2015

-------------------------Wednesday January 14 2015

Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)

-------------------------Thursday January 15 2015

-------------------------Friday January 16 2015

-------------------------Saturday January 17 2015

Segment Snatch (knee) +&nbsp;OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

-------------------------Sunday January 18 2015

-------------------------Monday January 19 2015

- Lunge - 3x5/leg (no weight)

-------------------------Wednesday January 21 2015

-------------------------Thursday January 22 2015

-------------------------Friday January 23 2015

-------------------------Saturday January 24 2015

-------------------------Sunday January 25 2015

-------------------------Monday January 26 2015

Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)

Percentages after RM are taken off of the RM for the exercise/complex.

Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)

-------------------------Wednesday January 28 2015

Snatch&nbsp;Balance +&nbsp;OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

-------------------------Thursday January 29 2015

-------------------------Friday January 30 2015

-------------------------Saturday January 31 2015

- Front Squat - 2RM; 95%x2, 90%x2

-------------------------Sunday February 1 2015

-------------------------Monday February 2 2015

Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)

Percentages after RM are taken off of the RM for the exercise/complex.

Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)

-------------------------Wednesday February 4 2015

Snatch&nbsp;Balance +&nbsp;OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

-------------------------Thursday February 5 2015

-------------------------Friday February 6 2015

-------------------------Saturday February 7 2015

-------------------------Sunday February 8 2015

-------------------------Monday February 9 2015

Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)

Percentages after RM are taken off of the RM for the exercise/complex.

Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)

Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)

Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)

Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)

Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

- Power Clean + Power Jerk - (1+1)RM; 90% x (1+1) x 2