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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Wednesday December 5 2007
Comments (24)

  • Back squat – 80% x 3 x 5
  • Snatch pull – 103% x 3, 105% x 2, 108% x 1
  • Rack jerk – work up to a heavy single

For time:
700 m row
20 sit-ups
10 sandbag cleans to shoulder – 40% BW
500 m row
30 sit-ups
13 sandbag cleans to shoulder
300 m row
40 sit-ups
15 sandbag cleans to shoulder

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday December 4 2007
Comments (29)

  • 2-position clean (hang, floor) – 60% x 5 sets
  • Push jerk + jerk – 1 + 1 x 5 sets – heavy but manageable weight

3 rounds for time of:
10 KB 1-arm swing + clean + push press (per arm) – 25% BW
20 box jumps – above knee height

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday December 3 2007
Comments (22)

  • Front squat – 80% x 3 x 5
  • Clean deadlift – work up to 110% x 3
  • Push press – 5 x 3 - try to increase the weight from last week
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • DB Overhead sit-up - 15% BW/arm x 6 x 3
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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday December 2 2007
Comments (0)

Rest Day

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday December 1 2007
Comments (9)

  • Snatch – max
  • Clean & Jerk – max
  • Back squat - max
  • DB/KB Windmill - 25% BW x 5 x 3
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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday November 30 2007
Comments (18)

  • Snatch push press + overhead squat – 1+ 2 up to heaviest set possible
  • Power clean + push press + push jerk – 60% x 3 sets

3 rounds for time of:
50 m sprint
20 KB cross-chops
15 kipping pull-ups

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Thursday November 29 2007
Comments (7)

Rest Day

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Wednesday November 28 2007
Comments (26)

  • Front squat – 75% x 3 x 5
  • Clean pull – 100% x 3, 103% x 2, 105% x 1
  • Rack jerk behind the neck – work up to heavy single

3 sets of:
Front plank – near max time
Lateral planks – near max time

3 rounds for time of:
10 Burpees
10 Sand bag clean to shoulder – 50% BW
300 m row

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday November 27 2007
Comments (15)

  • 3-position snatch – 60% x 3 sets
  • muscle snatch + snatch balance – 1 + 2 x 3 sets

4 rounds for time of:
5 KB upright row - 35% BW
5 KB swings – 35% BW
5 KB snatch / arm – 25% BW

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday November 26 2007
Comments (41)

  • Back squat – 75% x 3 x 5
  • Snatch deadlift – work up to 105% x 3
  • Push press – 5 x 3
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • Turkish get-up sit-ups – 35% BW x 6/side x 3 sets

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