11/27/2018 Kara's 9 Weeks of Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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 Heaven: Olympic Weightlifting Training Program (Text Only) - Catalyst Athletics & Greg Everett

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