Olympic Weightlifting Workouts
Workouts Menu

Training Programs

View by Date

Tuesday August 31 2010
Comments (19)  |  Help  |  Programs  |  Exercises

Please login to access our training programs.

Registration is FREE!

Questions? Get answers here or post in comments.
Print Friendly and PDF

Please login to comment!
Adam 2010-08-30
What is the % for the OH Sqt based on? Thanks, new to the site as of a few weeks ago and like it very much.
Greg Everett 2010-08-30
Adam - Off your best OHS. If you don't know what that is, take it off your best snatch.
Sam 2010-08-30
Are kb snatches instead of sandbag snatches ok?
Greg Everett 2010-08-30
Sam - Yes, but even better would be dumbbell muscle snatches.
marcus 2010-08-30
How about a weight estimate for the sandbags or DB's? Or better- are we looking for lighter-faster or heavier-slower?
Greg Everett 2010-08-30
Marcus - Aim for a weight that barely allows you to do all reps without resting each round.
CW 2010-08-30
Power snatch - 80% x 1 x 4
83lb x 1 x 4

Power clean + power jerk - 80% (of PC) x 1 x 4
123lb x 1 x 4 - felt heavy.

Overhead squat - 80% x 1; 70% x 2 x 2
103lb x 1, 88lb x 2 x 2

Again ran out of time for assistance work. Got about 10 strict pull ups in. Will be allocating more time for these workouts.
Sam 2010-08-30
Ah yes thats a better substitution. Another question coach, you mentioned doing abs 3 times a week,emphisizing three different areas;so would this be ok :

1.ghd situps or knees to elbows
2.kb side bends ,2 pood maybe
3.planks front/side x2

Thanks again
marcus 2010-08-31
WU- 600yds jog, joint mobility, snatch progression with 35# bar, 10x 65# muscle snatch

PSn= 125#
PC&J= 140# (Should have gone with 150#)
OHS= 135#; 125# (Really noticed the tweak in my left wrist on these, made that whole side weak and wobbly.)

I used a 40# bag and the 4 rounds took me 4:10.

Have a great day!
Laurie 2010-08-31
Do the pull ups need to be strict or can I kip?
Greg Everett 2010-08-31
Laurie - Preferably strict, but kip if you need to.
eug 2010-08-31
nice plates who manufactured them? how long have you had those in your facilities?

Greg Everett 2010-08-31
The plates are made by Muscle Driver USA. We just got them a few weeks ago, but so far super nice. We sell them, and can get custom printing done on them.
Mikkel Højlund 2010-08-31
PS 50kgx1x4
PC+PJ 65kgx1x4
OHS 60kgx1x1 53kgx2x2
JP Griffin 2010-08-31
Weights in pounds

Power snatch - 80%(120) x 1 x 4
Power clean + power jerk - 80%(155) (of PC) x 1 x 4
Overhead squat - 80%(120) x 1; 70%(100) x 2 x 2
Skipped conditioning 
Brad C. @ The Compound 2010-08-31
Power Snatch 160 1x4
Power Clean+Power Jerk 230 1x4
Overhead Squat 230x1, 200 2x2

No time for the finisher. Gotta start earlier!
Laurie 2010-08-31
Power snatch - 80% x 1 x 4 75#
Power clean + power jerk - 80% (of PC) x 1 x 4 100#
Overhead squat - 80% x 1; 70% x 2 x 2 80# 70#

4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches 25# db

5 strict; 5 kips
3 strict; 7 kips
2 strict; 8 kips
2 strict; 8 kips
Craig C. @ The Compound 2010-09-05
Power Snatch 160x1x4 (80% of 200)
Power Clean+Power Jerk 220x1x4 (80% of 275)
Overhead Squat 180x1, 157.5x2x2 (80/70% of 225)

4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches 70# db

10 strict
2 strict; 8 kips
10 kips
10 kips
Nick h 2013-09-03
Ps 100#
Pc+pj 140#
Ohs 125# then 110#
45# bar for muscle snatch
Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Get the App!
Catalyst Athletics programs are available through our exercise.com app. Unlimited access to all programs for only $10/month, or purchase programs individually for only $10 each!

Join the Group Buy Programs

Tag Us!
Tag us on social media when you post videos and photos of your workouts!

Instagram: @catalystathletics
Twitter: @cathletics
Facebook: @catalystpm

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design
Get the App

Training Programs

View by Date

Advertise With Us
Subscribe to the Performance Menu Magazine