11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
Back to Web Version
Kara's 9 Weeks of Heaven 9 weeks Please do not distribute or publish Catalyst Athletics programs without permission.
Monday - Day 1
Back Squat - 60%x4, 70%x4, 75% x 4 x 3 Snatch - 60%x4, 70%x4, 75% x 3 x 3 Clean & Jerk - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3 Snatch Deadlift - 85% x 4 x 4 Press - 4 x 5 Week 1 of 9
This is a cycle adapted from a program by Bob Takano. Lots of volume, so be sure to make the extra effort on recovery.
Tuesday - Day 1
Back Squat - 60%x3, 70%x3, 80% x 3 x 2 Power Snatch - 60%x4, 65%x4, 70% x 2 x 3 Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3 Clean Deadlift - 80% x 5 x 4 3 sets; no rest: 15 Pull Ups 20 KB Swings
Wednesday - Day 1
Back Squat - 60%x4, 70%x4, 75% x 3 x 3 Snatch - 60%x2, 70%x2, 80%x2, 85%x2 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) RDL - 80% x 4 x 5 (% of clean) Push Press - 60%x4, 65%x4, 70% x 2 x 2
Thursday - Day 1
Front Squat - 60%x4, 70%x4, 75% x 3 x 3 Power Snatch - 60%x4, 65%x4, 70% x 3 x 3 Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (3+1) x 3 OHS - 60%x3, 70% x 3 x 3 Press - 4 x 5 file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
1/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
3 sets; no rest: 12 DB Push Press 12 DB High Pull
Friday - Day 1 Rest Day
Saturday - Day 1
Back Squat - 60%x4, 70%x4, 80%x4, 85%x3 Hang Snatch - 60%x3, 70%x3, 75% x 3 x 3 Hang Clean - 60%x3, 70%x3, 75% x 3 x 3 Snatch Deadlift on Riser - 85% x 4 x 4 RDL - 80% x 4 x 5 (% of clean)
Sunday - Day 1 Rest Day
Monday - Day 1
Back Squat - 60%x4, 70%x4, 80% x 4 x 4 Snatch - 60%x4, 70%x4, 80% x 3 x 3 Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3 Snatch Deadlift - 85% x 5 x 4 Press - 4 x 5
Week 2 of 9
Tuesday - Day 1
Back Squat - 60%x3, 70%x3, 80% x 3 x 2 Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (2+2+2) x 3 Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 Snatch Pull - 85% x 4 x 4 3 sets; no rest: 300m Row 15 DB Push Press
Wednesday - Day 1
Front Squat - 60%x4, 70%x4, 80% x 3 x 2 Snatch - 60%x2, 70%x2, 80% x 2 x 3 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1) x 3 Clean Pull - 85% x 4 x 4 file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
2/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
Thursday - Day 1
Back Squat - 60%x4, 70%x4, 80% x 4 x 2 Snatch - 60%x4, 70%x4, 80% 3 x 3 Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1) x 2 RDL - 85% x 5 x 5 (% of clean) Push Press - 60%x4, 65%x4, 70% x 3 x 2 3 sets; no rest: 15 KB Swing 20 Plate Top Side Half Moons
Friday - Day 1 Rest Day
Saturday - Day 1
Back Squat - 60%x3, 70%x3, 80% x 3 x 3 Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2 Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1) x 3 Clean High-Pull - 85% x 3 x 4 Press - 4 x 5 Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3
Sunday - Day 1 Rest Day
Monday - Day 1
Back Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80% x 4 x 2 Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2 Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1), 85%x3+1, 80% x (3+1), 85% x (2+1) Snatch High-Pull - 85% x 5 x 4 Push Press - 60%x4, 65%x4, 70%x4x3 (% of jerk)
Week 3 of 9 Tuesday - Day 1
Back Squat - 60%x3, 70%x3, 80% x 3 x 3 Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full) Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full) Romanian Dead Lift - 90% x 4 x 5 (% of clean) Press - 4 x 5 file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
3/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
3 sets; no rest: 15 KB Swing 12 Pull Ups Wednesday - Day 1
Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1 Snatch - 60%x2, 70%x2, 80%x2, 85%x2 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) Clean Deadlift - 80% x 3 x 5 (10 second negative)
Thursday - Day 1
Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2 Power Snatch - 60%x3, 65%x3, 70%x3x4 (% of full) Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1) x 2 (% of full) Clean High-Pull - 85% x 4 x 5 RDL - 85% x 5 x 5 (% of clean) Push Press - 60%x4, 65%x4, 70% x 4 x 2 Press - 4 x 5 3 sets; no rest: 50 Double Unders 12 DB High-Pulls
Friday - Day 1 Rest Day
Saturday - Day 1
Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2 Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2 Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (3+1), 80% x (3+1) Snatch Pull - 90% x 4 x 4 Clean Pull - 85% x 4 x 4 Back Squat - 60%x5, 70%x5, 80% x 5 x 2
Sunday - Day 1 Rest Day
Monday - Day 1
Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2 Snatch - 60%x3, 70%x3, 80%x3, 85%x2 Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (2+1) Snatch Pull - 90% x 4 x 4 Press - 4 x 5 file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
4/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
Week 4 of 9 Tuesday - Day 1
Back Squat - 60%x4, 70%x4, 80% x 4 x 2 Power Snatch - 60%x3, 65%x3, 70% x 3 x 3 (% of full) Power Clean + Jerk -60% x (3+1), 65% x (3+1), 70% x (3+1) x 3 (% of full) Romanian Dead Lift - 85% x 5 x 4 (% of clean) Push Press - 60%x3, 70% x 3 x 3 3 sets; no rest: 250m Row 20 1-arm DB Press Wednesday - Day 1 Rest Day
Thursday - Day 1
Front Squat - 60%x4, 70%x4, 80%x4, 85% x 4 x 3 Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) x 2 Clean Pull - 85% x 4 x 4 Good Morning - 4 x 8 3 sets; no rest: 10 Pull Ups 10 Dips Friday - Day 1 Rest Day
Saturday - Day 1
Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1 Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1 (% of full) Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1), 75% x (1+1) (% of full) RDL - 90% x 4 x 4 (% of clean) Press - 4 x 5
Sunday - Day 1 Rest Day
Monday - Day 1
Back Squat - 60%x5, 70%x5, 80% x 5 x 4 Snatch - 60%x4, 70%x4, 80%x4, 85% x 4 x 3 Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3 Snatch High-Pull - 90% x 4 x 4 file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
5/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
Press - 4 x 5
Week 5 of 9 Tuesday - Day 1
Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 4 Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full) Power Clean + Front Squat + Power Jerk -60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full) Clean Pull - 90% x 4 x 4 Good Morning - 4 x 8 3 sets; no rest: 20 KB Swing 15 Push Ups
Wednesday - Day 1
Front Squat - 60%x4, 70%x4, 80% x 4 x 3 Snatch - 60%x2, 70%x2, 80%x2, 85%x2 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) RDL - 90% x 5 x 4 (% of clean)
Thursday - Day 1
Back Squat - 60%x5, 70%x5, 80%x5, 85%x4, 80%x4, 85%x3 Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full) Power Clean & Power Jerk - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full) Snatch Pull - 85% x 5 x 5 Press - 4 x 5 3 sets; no rest: 50 Double Unders 12 Pull Ups
Friday - Day 1 Rest Day
Saturday - Day 1
Front Squat - 60%x4, 70%x4, 80%x4, 85% x 3 x 3 Snatch - 60%x4, 70%x4, 80% x 4 x 3 Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3 Push Press - 60%x4, 65%x4, 70%x4x3 Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
6/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
Sunday - Day 1 Rest Day
Monday - Day 1
Snatch - 60% x 3,70% x 3, 80% x 3 x 4 Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3 Power Jerk BNK - 60%x3, 70% x 3 x 3 Snatch Pull - (80%x4, 90%x3) x 4 Clean Segment Deadlift (1", hip) - 85% x 3 x 3 Back Squat - 60%x3, 70%x3, 80%x3, 85%x2 Box Jump - 4 x 3 Week 6 of 9 Tuesday - Day 1
Back Squat - 60%x4, 70%x4, 80% x 4 x 4 Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 2 (% of full) Power Clean + Power Jerk - 60% x (3+3), 65% x (3+2), 70% x (3+2) x 2 (% of full) Clean High-Pull - 80%x3, 85%x3, 90% x 2 x 4 3 sets; no rest: 15 DB Press 15 DB Bent Row
Wednesday - Day 1
Snatch - 60%x2, 70%x2, 80% x 2 x 4 Clean & Jerk - 60%x2, 70%x2, 80% x (2+1) x 3 Power Clean + Push Press - 60% x (1+3), 65% x (1+3), 70% x (1+3) x 3 (% of full) Good Morning - 4 x 8
Thursday - Day 1
Back Squat - 60%x3, 70%x3, 80%x3, 85%x2, 75% x 3 x 3 Snatch Pull + Snatch - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3 Clean + FS + Jerk - 60% x (1+3+1), 70% x (1+3+1), 75% x (1+3+1) x 5 Snatch DL on Riser - 90% x 4 x 4 Power Snatch + Snatch Push Press - 60% x (3+3), 65% x (3+3), 70% x (2+3) x 3 (% of full) Press - 4 x 5 3 sets; no rest: 20 KB Swings 12 Pull Ups Friday - Day 1 Rest Day
Saturday - Day 1 file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
7/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
Back Squat - 60%x2, 70%x2 80%x2, 85%x2 Snatch - 60%x2, 70%x2, 80%x2, 85%x2 Clean Pull + Clean - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3 Power Jerk BNK - 60%x4, 65%x4, 70% x 3 x 3 Front Squat - 60%x3, 70%x3, 80% x 3 x 2 Good Morning - 4 x 8
Sunday - Day 1 Rest Day
Monday - Day 1
Snatch - 60%x2,70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1), 90% x (1+1), 80% x (2+1), 85% x (2+1) Snatch Pull - 95% x 3 x 5 Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 3 Press - 4 x 4 Week 7 of 9 Tuesday - Day 1
Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1, 65%x3, 70%x3 (% of full) Power Clean + Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1),75% x (1+1), 65% x (3+1), 70% x (3+1) (% of full) Clean Pull - 90% x 3 x 4 Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1 3 sets; no rest: 20 KB Swings 12 DB Press
Wednesday - Day 1
Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 80% x 3 x 3 Clean & Jerk - 60% x (1+1), 70% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 80% x (3+1) x 3 RDL - 85% x 4 x 4 (% of clean)
Thursday - Day 1
Power Snatch - 60%x4, 65%x4, 70% x 4 x 3 (% of full) Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (4+1) x 3 (% of full) Front Squat + Jerk - 70% x (2+2), 80% x (2+2) x 4 Front Squat - 85% x 3 x 4 Press - 4 x 4 3 sets; no rest: 50 Double file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
8/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
12 Pull Ups Friday - Day 1 Rest Day
Saturday - Day 1
Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 3 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) x 3 RDL - 90% x 4 x 4 (% of clean) Push Press - 60%x4, 65%x4, 70% x 4 x 2
Sunday - Day 1 Rest Day
Monday - Day 1
Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3 Clean & Jerk - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3 Front Squat - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3 Snatch Pull - 95% x 3 x 4 Press - 4 x 4 Week 8 of 9 Tuesday - Day 1
Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) Clean Pull - 90% x 3 x 4 Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2 3 sets; no rest: 300m Row 15 KB Swings
Wednesday - Day 1
Power Snatch - 60%x1, (65%x1, 70%x1, 75%x1) x 3 (% of full) Power Clean + Jerk - 60%x1, (65%x1, 70%x1, 75%x1) x 3 (% of full) Push Press - 60%x3, 65%x3, 70% x 2 x 3 Good Morning - 4 x 4
Thursday - Day 1
Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3 Clean & Jerk - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3 Front Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90% x 1 x 3 file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%20
…
9/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
Press - 4 x 3 3 sets; no rest: 15 Push Ups 15 Pull Ups Friday - Day 1 Rest Day
Saturday - Day 1
Snatch - 60%x2, 70%x2, 80%x2, 85%x2 Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) Snatch Pull - 90% x 3 x 4 Clean Pull - 85% x 3 x 3
Sunday - Day 1 Rest Day
Monday - Day 1
Snatch - 60%x1, 70%x1, 80%x1, 85%x1 Clean & Jerk - 60%x1, 70%x1, 80%x1, 85%x1 Front Squat - 60%x2, 70%x2, 80%x2, 85%x2 Press - 4 x 4 Week 9 of 9 Tuesday - Day 1
Power Snatch - 60%x2, 70%x2x3 (% of full) Power Clean & Jerk - 60% x (2+1), 70% x (2+1) x 3 (% of full) Back Squat - 60%x3, 70% x 3 x 3 3 sets; no rest: 15 DB Press 12 Pull Ups Wednesday - Day 1 Rest Day
Thursday - Day 1
Power Snatch - 60% x 2 x 3 (% of full) Power Clean & Jerk - 60% x (2+1) x 3 (% of full) Front Squat - 60%x3, 70% x 3 x 2 3 sets; no rest: 200 Row 15 Ball Slam file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%2
…
10/11
11/27/2018
Kara's 9 Weeks of of He Heave n: n: Ol Olympic We Weightlifting Tr Training Pr Program (T (Text On Only) - Catalyst At Athletics & Greg Ev Evere tt tt
Friday - Day 1 Rest Day
Saturday - Day 1
Snatch - Max! Clean & Jerk - Max!
Sunday - Day 1 Rest Day
file:///Users/nivanacampos/Downloads/Kara's%209%20Weeks%20of%20Heaven_%20Olympic%20Weightlifting%20Training%20Program%20(Text%20Only)%2
…
11/11
