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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
Sunday October 21 2007
Comments (8)

Rest Day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday October 20 2007
Comments (7)

  • Snatch - max for the day
  • Clean & Jerk - max for the day
  • Front squat - max for the day
Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday October 19 2007
Comments (6)

  • Snatch balance – work up to a heavy single
  • 2-position snatch – floor, hang – 60% x 4 sets
  • 2-position clean + push jerk – floor, hang – 60% x 3 sets

3 rounds for time of:
200 M sprint
Kipping Pull-ups – near max (stop short of failure)

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Thursday October 18 2007
Comments (5)

Rest Day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Wednesday October 17 2007
Comments (8)

  • Front Squat – 83% x 3 x 5
  • Clean pull – 95% x 3, 100% x 2, 105% x 2
  • Rack jerk behind the neck – work up to a heavy single

3 rounds for time of:
10 2-arm DB hang power snatch – 12% BW – (Snatch L and keep overhead; snatch right; drop both; snatch R and keep overhead; snatch L. This equals 2 reps.)
20 Kipping Pull-ups
30 Ball slams – 15% BW

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday October 16 2007
Comments (13)

  • Muscle snatch + snatch balance - 2(1 + 1) x 5 - heaviest you can manage
  • Power clean + jerk - work up to heaviest for the day; drop 15% for 2 more singles


4 rounds for time of:
10 jumping sit-ups
12 dumbbell push press 20% BW
15 sandbag zercher cleans 35% BW

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday October 15 2007
Comments (19)

  • Back squat - 83% x 3 x 5
  • Snatch Deadlift - work up to 110% x 3 x 3
  • Push Press - 5 x 3 - try to increase the load from last week
  • Pull-ups - 3 x max reps
  • Windmills - 3 x 6

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday October 14 2007
Comments (0)

Rest day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday October 13 2007
Comments (11)

  • Snatch - max for the day
  • Clean & Jerk - max for the day
  • Back squat - max for the day

3 rounds of:
10 TGU sit-ups (each side)
45-sec front plank

Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday October 12 2007
Comments (9)

  • 3-position muscle snatch (high hang, hang, floor) - 3 x 3
  • Overhead squat - work up to a heavy double
  • Chins - 3 x max

3 rounds for time of:
1/2 Tabata row (4 rounds of 20 sec sprint / 10 sec rest)
25 Sit-ups

Post numbers and questions to comments.
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