OWL Sheets Chinese Three-Day Weightlifting
Three Olympic lifting days a week mix snatch and clean-and-jerk practice, heavy pulls, squats and high-rep assistance.
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One-rep maxes
Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
| 3 | day 1 | day 2 | day 3 |
| 4 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Choose a max for each exercise. Use full-maximum pulls for multiple reps unless you choose the eighty-five-percent alternative. One clean followed by its press or jerk is one complete rep; move between them without extra rest or doubling the weight. In week four, take two light workouts before heavy Friday. Plan any later light week or cycle yourself. Choose straps, rack or box height, recovery stance, rep counting and assistance weights before training. Percentage weights have no fixed rounding increment.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Parallel bars
- Pull-up bar
- Squat rack
Not sure it’s the one?
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