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olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING PROGRAM


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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday February 2 2008
Comments (5)

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Back squat – heavy single

Rest 10-15 minutes between each exercise

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday February 1 2008
Comments (13)

  • Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets
  • Tall clean – 5 x 2

7 rounds for time of:
200 m row
5 burpees

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Thursday January 31 2008
Comments (9)

Rest Day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Wednesday January 30 2008
Comments (17)

  • Front squat – 75% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday January 29 2008
Comments (20)

  •  Power clean + push jerk + jerk – 80% of best power clean x 4 sets
  • Tall snatch – 5 x 2 - med weight; work speed

3 rounds for time of:
8 1-arm DB snatch - 20% BW
5 ball slams - 15% BW

1 min rest

3 rounds for time of:
5 box jumps (high as possible)
12 KB cross-chops - 25% BW

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday January 28 2008
Comments (21)

  • Back squat – 78% x 2 x 5
  • Snatch deadlift – heavy single
  • Push press – 5 x 3
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Glute-ham sit-ups – 3 x 15

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday January 27 2008
Comments (0)

Rest Day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday January 26 2008
Comments (3)

  • Snatch
  • Clean & Jerk
  • Back squat
  • Ab work of choice

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday January 25 2008
Comments (16)

  • Clean & jerk - 5 sets - doubles for the weaker part of the lift, e.g. 1 clean + 2 jerks
  • Snatch pull - 95% x 3 x 3

20-15-10 reps of:
Wall ball - 10% BW
Kipping pull-ups
Ring dips
90 sec; 60 sec; between rounds

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Thursday January 24 2008
Comments (10)

Rest Day
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