I am starting a new olympic lifting cycle for myself. My aim is to better understand the principles of a olympic lifting program how it feels to be on one specifically and also to improve my snatch technique in the catch and also my Heavy Clean and Jerk.
I have been chatting to quite a few good coaches about what plans are best to follow and the Catalyst Athletics programming seems to come out top.
So First thing to read is there article on how to choose the right program for me. I highly recommend you read this as you’ll learn how to navigate through their site and fully understand each program. Here it is:
I read through all the options and here are my favourite 3:
Basic rep cycle – 6 week plan ideal for crossfiters
Quick & classic – 4 week cycle
On the minute cycle – 12 weeks. I like the intensity of the on the minute as It will keep me working with out too much time resting.
I have decided I want to get a quick cycle going so I can see results early and a month for me is a nice short target so Ill start with the quick and classic cycle:
This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.
Starting today with the following:
Snatch – 5 x 3 (~70-80%)
Snatch pull – 4 x 4
Pause back squat – 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.
So first thing is to research each movement and watch a few vids so I am 100% sure on what I’m trying to achieve with each movement.
Here is the Snatch pull:
If you’d like to look at all the options for other olympic lifting programs check out: