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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday February 19 2008
Comments (11)

  • Muscle snatch - take to a tough but manageable double for 3 sets
  • Power snatch + snatch - 60% x 3 sets
  • Clean + push jerk + jerk - 60% x 3 sets

3 rounds for time of:
10 sandbag power clean + 2 lunge - 30% BW
30 sit-ups
10 KB swings - 25% BW

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday February 18 2008
Comments (9)

  • Front squat - 84% x 2 x 5
  • Clean pull - work up to 100% x 2
  • Push press - 5 x 1 heavy
  • Pull-ups - 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • DB overhead sit-ups - 15%/DB x 8 x 3

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This is week 4 of the current mesocycle. We'll be tapering slightly in order to attempt records on Saturday.


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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday February 17 2008
Comments (9)

Rest Day

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday February 16 2008
Comments (4)

  • Snatch – 90% x 1
  • Clean & jerk – 90% x 1
  • Back squat – 90% x 1
  • Core work of choice

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday February 15 2008
Comments (11)

  • Muscle snatch – 80% of Tues x 2 x 3
  • Power snatch – 60% (of best snatch) x 2 x 4
  • Power clean + jerk – 60% (of best CJ) x 1 x 4

5 rounds for time of:
5 box jumps – 20-30”
5 ball slams – 10% BW
5 Oh-Susies
5 kipping pull-ups

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Thursday February 14 2008
Comments (12)

Rest Day

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Wednesday February 13 2008
Comments (11)

  • Front squat – 78% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
16 1-arm DB split snatches – 15% BW
20 KB cross-chops
25 kipping pull-ups

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday February 12 2008
Comments (13)

  • Muscle snatch – heavy single
  • Snatch – 65% x 2 x 8
  • Clean & Jerk – 65% x 8 sets (2 reps of the weaker lift per set, e.g. 1 cln + 2 jrk)

3 rounds for time of:
200 m sprint
15 wall ball – 10% BW

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday February 11 2008
Comments (20)

  • Back squat – 84% x 2 x 5
  • Snatch deadlift – heavy single
  • Push press – 5 x 3 – try to add weight from last wk
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Turkish get-up sit-ups – heaviest for 3 x 8

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Questions? Get answers here or post in comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday February 10 2008
Comments (10)

Rest Day

Questions? Get answers here or post in comments.
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