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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday March 2 2008
Comments (0)

Rest Day

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday March 1 2008
Comments (15)

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Front squat – heavy single
  • Glute-ham sit-ups – 3 x 8 weighted
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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday February 29 2008
Comments (15)

  • Power snatch + snatch balance + hang snatch – 3 sets
  • Power clean + tall clean + jerk – 3 sets

4 rounds for time of:
7 wall ball – 10% BW
14 1-arm DB hang power snatch – 20% BW
7 box jumps – mid thigh
7 clapping pull-up

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Thursday February 28 2008
Comments (24)

Rest Day

Optional Workout:
  • Snatch - 60% x 1 x 4
  • Clean & jerk - 60% x 1 x 4
  • Light ab work of choice


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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Wednesday February 27 2008
Comments (14)

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

Rounds in 10 minutes:
20 kipping pull-ups
20 sandbag halfmoons – 30% BW
20 sandbag power clean + push jerk – 30% BW

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday February 26 2008
Comments (12)

  • Muscle snatch – 3 x 2
  • Power snatch + 3 overhead squat – 60% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 60% (of clean) x 4 sets

4 rounds for time of:
100 m sprint
10 Turkish get-ups – 25% BW
1 min rest

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday February 25 2008
Comments (18)

  • Snatch - Take to a heavy single; drop 10% x 1, drop another 10% x 1 x 3
  • Clean & Jerk - same as snatch
  • Front squat - heavy single; drop 10% for a double
  • Pull-ups - 3 x max

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday February 24 2008
Comments (0)

Rest day

Tomorrow is the start of a new 4-week mesocycle with more emphasis on the classic lifts... heavy.


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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday February 23 2008
Comments (14)

  • Snatch – max for the day
  • Clean & Jerk - max for the day
  • Front squat – max for the day

Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise.

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday February 22 2008
Comments (6)

  • Snatch – 50% x 1 x 5
  • Clean & jerk – 50% x 1 x 5

Focus on speed and precision with each lift.

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