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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

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

  • Snatch - 5 x 2 light-med weight - work speed and technique
  • Front squat - take up to med-heavy single
  • Snatch push press - 5 x 3
  • Pull-ups - 3 x max

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday January 22 2008
Comments (11)

For time:
1000 m row
5 sandbag clean + push press - 50% BW
30 KB swings - 30% BW
750 m row
10 sandbag clean + push press
25 KB swings
500 m row
15 sandbag clean + push press
20 KB swings

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday January 21 2008
Comments (8)

  • Back squat - take up to a med-heavy single
  • Press - 5 x 3 med-heavy

2 rounds for time of:
200 m sprint
15 pull-ups
10 Turkish get-ups - 25% BW
15 pull-ups
200 m sprint
2 min rest

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