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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
Monday December 31 2007
Comments (11)

  • Snatch – 80% x 1 x 4
  • Clean & Jerk – 80% x 1 x 4
  • Front Squat – 80% x 2 x 3

2 rounds for time of:
300 m row
10 box jumps
25 sit-ups
1 min rest

Wednesday we'll be attempting to hit 100% on the snatch and clean & jerk. If you're feeling slow or the weights are feeling heavy today, do fewer sets with 80%.

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday December 30 2007
Comments (1)

Rest Day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday December 29 2007
Comments (9)

  • Snatch – 90% x 1 x 2
  • Clean & Jerk – 90% x 1 x 2
  • Front Squat - 90% x 2 x 2

2 rounds for time of:
(1 minute rest between rounds)
20 sprawl ball – 10% BW
20 pull-ups
20 ball slams – 10% BW
500 m row

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday December 28 2007
Comments (10)

  • Tall Clean + hang clean + push jerk – med weight x 3 sets
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5
  • Front & Lateral Planks – near max time
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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Thursday December 27 2007
Comments (0)

Rest Day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Wednesday December 26 2007
Comments (11)

  • Snatch – 85% x 1 x 4
  • Clean & Jerk – 85% x 1 x 4
  • Front Squat – 85% x 2 x 3

3 rounds for time of:
20 KB side bends – 30% BW
15 GHD sit-ups

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday December 25 2007
Comments (10)

  • Muscle Snatch + OHS + snatch balance – heavy muscle snatch x 4 sets
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5

2 rounds for time of:
50 m sprint
20 1-arm KB swings 25% BW

Rest 2 minutes

2 rounds for time of:
15 pull-ups
10 box jumps – med height

Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday December 24 2007
Comments (11)

  • Snatch – 85% x 1 x 4
  • Clean & Jerk – 85% x 1 x 4
  • Front Squat – 85% x 2 x 3
  • Overhead DB sit-ups – 40 total – 15% BW/DB

Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday December 23 2007
Comments (3)

Rest day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday December 22 2007
Comments (10)

  • Snatch – max single
  • Clean & Jerk – max single

Post numbers and questions to comments.
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