Weightbuilding

Program Description

Inspired by Chinese weightlifting methodology. With an emphasis on auto regulation. Without the inhuman amount of volume. For those of you unfamiliar with Chinese weightlifting. They like to squat heavy atleast twice a week. Snatch and clean/jerk heavy. Then do their volume work based off their heavy single on the day. Several sets of bodybuilding work are performed at the end of the session. Percentages provided in description as a range. If you feel good that day push for more. If not, back off for less. Should work on adding weight over time as you get stronger and more efficient. For reference add 2-3% each week using the suggested percentage. E.g. W1: 80%, W2: 82-83% etc. Never sacrifice technique for weight. If each attempt feels progressively worse but you barely made them. Move on. Catch with a strong lockout for the snatch, and jerk. Receive the bar in a secure front rack for the clean. Keep a tight lower back and chest up for pulls. RPE for Olympic Weightlifting: 6-7 RPE: The execution was smooth and the weight felt very manageable. 8-9 RPE: The execution was awkward or the weight felt heavy. 9.5-10 RPE: You were in danger of missing a lift, or it felt like you might be. Accessories: Build these using modified double progression. In the description is a rep range. Add weight when you hit the top of the range. Time Saving Tips: Cap singles to 15 minutes. On days you are time limited. Instead of working up to a heavy single. Add 5-10 lbs to last weeks single and do 4 back off sets using that weight. Alternatively, if you are having an off day. Base your back offs on last weeks heavy single, or 5-10 lbs less. For information on exercise selection. Use this link. https://www.catalystathletics.com/exercises/

Program Overview