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Monday December 28 2009
Comments (23)  |  Help  |  Programs  |  Exercises

Jolie overhead lunge
  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 103% x 3 x 3
  • Push press - 76% x 5 x 5
3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.

Week 3

Questions? Get answers here or post in comments.
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23 Comments
Kimi Kanda 2009-12-28
warmup:
elliptical 16 min, row 4 min, asst pullups 10@40kg, asst dips 10@40 kg, back ext x10x1, pushups 20 on knees, situps 20, squats 30.

BS: 50kg x3x5
Snatch DL: 50kg x3x3
PP: 40kg x5x1; 35kg x5x4

metcon (alternating)
assisted pullups:w/40/35/30kg assist x 8 x 3
machine situps: 40@17 + 20@20 + 40 crunches
Joseph Santiago 2009-12-28
SO just to make myself understand a little better about the WO i am reading
Back Squat 83% of max, 2 set one at 3 and one at 5 correct? or is it 3 sets at 5 reps? now the pull ups are confusing to me to Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest. 8 sets of pull ups at 21 reps whats the 0 for?
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest. an please explain the GHB workout also. thanks
Jesse Woody 2009-12-28
Joseph, if you click the info link at the top of the WOD you'll find the answers to all of those questions.
scott craig 2009-12-28
Joseph,
Back squat = 5 sets of 3 reps at 83% of max
Pull-ups = 1 set of 8 reps at the tempo of 2 seconds down, 1 sec at the bottom, fast as possible up and no pause at top (21X0 is the prescription for the tempo)
rest 1 minute then preform;
Glute Ham Bench sit-ups = as many reps as possible with the tempo of 2 sec down, no pause at bottom, 1 sec up, no pause at top. Do not reach failure, stop just shy of failure (i.e. no failed reps).
rest 2 minutes then repeat the pull-up/GHB circuit 2 more times totaling 3 sets of the circuit.
The GHB sit up is essentially a roman chair sit up preformed on a glute ham machine/bench.
Gordo 2009-12-28
Weights in pounds
Back Squat 212x3x5
Snatch DL 160x3x3
Push press 135x5x5

3 sets
8 pull-ups 10,15,20
GHD Sit-ups 25,20,18

Neil Scholtz 2009-12-28
M/25/76kg/178cm

Back Squat - 133kg x 3 x 5
Snatch Deadlift - 93kg x 3 x 3
Push Press - 78kg x 5 x 5

Pull ups:
1st set - 8 reps with 10kg weight vest
2nd set - 8 reps with 7.5kg weight vest
3rd set - 8 reps with 7.5kg weight vest

GHB sit ups:
1st set - 45 reps
2nd set - 40 reps
3rd set - 30 reps
JCW 2009-12-28
back squat- 245, based it off my max on saturday which was ass to ankles squat. really trying to get stronger at driving out of the bottom with heavy weight.
snatch dl- 210, once the weight gets heavier for me I shoot my hips to quickly, really trying to keep the back angle even on the first pull
push press- 165
GHB sit ups- 35 30 25
Joseph Santiago 2009-12-28
AH HA!! learn something new everyday. Thanks for the help..
Sam McGowan 2009-12-28
33/178#/71"

Squat - 225#x3x5
Sn DL - 185#x3x3
Push Press - 145#x5x5

Pullups with 45# DB - 8,8,7
GHD Situps - 20, 15, 15
Kyle Pichie 2009-12-28
M/22/165#/

Back Squat - 230# x 3 x 5
Snatch Deadlift - 175# x 3 x 3
Push Press - 170# x 5 x 5

Pull ups:
1st set - 8 reps with 12kg weight vest
2nd set - 8 reps with 16kg weight vest
3rd set - 8 reps with 16kg weight vest

GHB sit ups:
1st set - 30 reps
2nd set - 25 reps
3rd set - 13 reps
Scott Pauly 2009-12-28
43/yom/200lbs

Back squat - 140kg x 3 x 5

Snatch deadlift - 100kg x 3 x 3

Push press - 80kg x 5 x 5

3 sets:
A1. Pull-ups 8kg x 8; 12kg x 8; 16kg x 8
Gene 2009-12-28
HEAVY DAY!

BS 225#
Snatch DL (added 3% to the 170# I used last week, but my actual max is 145#) 180#
Push Press 135#

No time for additional work...
TeddyB_SC 2009-12-28
B Sqt - 121
Sn Dlift - 87
P Press - 53
Rice Owls Catalysts 2009-12-28
C: BS:280 SnDl: 205 PP: 170
E: BS:230 SnDl: 170 PP: 115
Dad: BS: 175 SnDl: 170 PP: 5X5 ring dips

WOD: C: 25# PU, 20,20,17 GHD
E: unweighted PU, 15,13,13 GHD
John B 2009-12-28
BS - 175#x3x5
SnDL - 140#x3x3
PP - 115#x5x5
David Tug 2009-12-28
Is this stuff CrossFit?
Ian Carver 2009-12-28
Back Squat
83%x5x3= 305 Lbs (screwed up the reps/sets)

Snatch D/L
114%x3x3= 235 Lbs

Push Press
87%x5x5= 175 Lbs

Felt better today despite a bit of a hangover...
Rex 2009-12-28
David,

Catalyst Athletics' Strength and Conditioning blog is located here:

http://www.gym.cathletics.com/

Hope that helps.
Greg Everett 2009-12-28
David -Depends on who you ask. But no.
Rex 2009-12-28
I second that "No"! EHHEHEEHEHEHEHEHEHE!
Mike Maruffi 2009-12-29
Back Squat - 155kg x 3 x 5
Snatch Deadlift - 129kg x 3 x 3
Push Press - 77kg x 5 x 5

Pullups, GHB situps

1: 8, 30
2: 6, 22
3: 4, 20

For pullups, first number is the number of strict pullups completed. Added small jump to finish the set, keeping the prescribed pace.
Alexander Miezin 2009-12-31
22 year old male, 5'9, 185 lbs.

Back Squat: warm-up 135 lbs. x 5 225 lbs. x 5 working sets: 305 ls. x 5,5,5
Snatch Deadlift: warm-up 135 lbs. x 5 working sets: 190 lbs. x 3,3,3
Push Press: warm-up 45 lbs. x 10 135 lbs. x 5 working sets 140 lbs. x 5,5,5,5,5

Pull-ups: BW x 10,10,8
Sit-Ups: 28,20,15

Thrown in:
Seated Calf raises: 90 lbs. x 12 135 lbs. x 12,12
BB Bench: 135 lbs. x 10 140 lbs. x 5 150 lbs. x 5 160 lbs. x 7
LK 2009-12-31
51F/125#/64"

done 12/31/09 (after a rest week)

BSQ: 120#
SN DL: (70#max) 90#
PP: 70#

3 sets as rx-ed
PLU - red band
GHB SU - subbed 15#KB overhead SU - 23/24/20
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