1 min rest
  • Front squat - 70% x 1; focus on speed up
  • Planks - front/side; 2 x near max hold
  • 4 rounds:
    10 DB muscle snatch
    10 KTE" />

    Home   |   Contact   |   Help   |   Mobile
    olympic weightlifting, weightlifting, snatch, clean, jerk
    weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
    Jocelyn rope pull up
    Wednesday December 2 2009

    • Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1
    • Power clean & jerk - 75% x 1 x 10; 1 min rest
    • Front squat - 70% x 1; focus on speed up
    • Planks - front/side; 2 x near max hold
    4 rounds:
    10 DB muscle snatch
    10 KTE
    Print Friendly and PDF

    30 Comments
    Sam McGowan 1 | 2009-12-01
    What kind of jerk? Power (push) jerk or split jerk?

    Thanks,
    Sam
    Greg Everett 2 | 2009-12-01
    Jerk without any qualifier means split jerk here. Power or otherwise will be specified.
    Jesper Rasmussen 3 | 2009-12-01
    No set prescription for the front squat? "70% x 1"

    Regards
    Jesper
    Neil Scholtz 4 | 2009-12-02
    M/25/178cm/76kg

    Sn Bal Heavy Single 90kg, 80kg, 70kg, 60kg
    Pwr Cln & Jrk - 83kg x 1 x 10
    Fr Sqt - 100kg

    This the second time ever that I have done Snatch Balance. It was more of a timing issue than the weight being too heavy. Even the 90kg I was catching it in a pwr position and then riding it down to full squat.
    Mike Maruffi 5 | 2009-12-02
    28 yom 225lbs 6'0"

    Snatch balance - 225lbs, 205, 192, 180
    Power clean & jerk - 185lbs
    Front squat - 235lbs

    Metcon - 6:15 with 35lb dumbbells

    JCW 6 | 2009-12-02
    M/20/5'11"/170 lbs
    snatch balance- 215 lbs, 195, 185, 175
    power clean & jerk- 190 lbs
    fs- 190 lbs
    planks- 2 min front 1:30 each side

    4 rounds
    10 db muscle snatch 62.5 lbs x5 each arm
    10 k2b
    3:59
    Greg Everett 7 | 2009-12-02
    Jasper -

    x 1 = 1 set of 1 rep
    Gene 8 | 2009-12-02
    Some impressive numbers this morning! I have a long way to go!

    All in pounds:
    SB- 33-33-65-65-75-95f-95PR first time doing SB
    PCJ- 10 singles at 130#
    FS-1@ 160#
    planks-front 1:55, right 1:45, front 1:30, left 1:47

    No time for extra work
    Josh 9 | 2009-12-02
    Greg,

    When are wrist wraps appropriate? Will they protect your wrists in the long run or do you think they are nessecary for weightlifting?

    Thanks
    Cory 10 | 2009-12-02
    Snatch balance - 165, 150, 140, 135
    Power clean & jerk - 175 Half reps due to time constraints
    Front squat - 180

    Metcon - only did half due to time constraints

    I haven'e been doing snatch balances very long so they are still kinda weird. Provided I can get to a gym in the next year where they will allow me to drop the bar if I miss I can go for more weight overall!

    EricB in IL 11 | 2009-12-02
    Greg,

    With this cycle being only 3 weeks long, can you tell me how long the next cycle will be? I plan to start this 3 week cycle on 12/14, after my last race of the season (7.5 mi trail run)on 12/12, in order to gain some strength, especially in the Oly lifts. I plan on resuming my CF/CFFB/CFE WODs in the spring to get ready for the '10 race season, but am afraid that the next CA cycle may go too far into what should be my race prep time.

    Thanks!
    Butch White 12 | 2009-12-02
    Greg,

    My wife is not down with me sporting one of the "always in pursuit of a better snatch" shirts. I have an old worn-out Crossfit Norcal shirt that states "It's all jerks and snatches." Somehow the latter gets a pass but the former does not.

    What's the possibility of a CA edition of the "It's all jerks and snatches" shirt?

    Thanks,

    Butch
    Ian Carver 13 | 2009-12-02
    Snatch Balance - Heavy Single - 215 Lbs
    190(f), 190, 180, 170

    Power C&J
    190x1x10

    Front Squat
    190 Lbs

    MetCon - 4:59
    Greg Everett 14 | 2009-12-02
    Butch -

    Pretty slim. I hate carrying shirts, so the fewer we have, the happier I am.
    Isara Fey 15 | 2009-12-02
    Snatch Balance -heavy: 165 (no racks available so I had to clean it up and put it behind my head not something I am that used to)
    155,145,135

    Power Clean & Jerk
    165 1x10

    Front Squat
    165

    MetCon- 12:46 (geze I am terrible at these metcons)
    Greg Everett 16 | 2009-12-02
    Josh -

    I don't like wrist wraps unless they're absolutely necessary - as in you have an existing injury, or time you've spent to get conditioned has not eliminated pain. If you're new to this kind of loading and volume, you'll likely get some wrist aching for a couple weeks, but you'll get conditioned to it over time - stretch and ice the hands/wrists as often as possible to help/speed the process.
    Greg Everett 17 | 2009-12-02
    EricB -

    The next cycle will be 4 weeks I think - haven't done it yet, but that's my current plan.
    Barry Weidner 18 | 2009-12-02
    Snatch Balance: 75kg
    Power C&J: 84kg
    Front Squat: 75kg
    Metcon: 3:47 w/ 50lb DB alternating arms each rep
    Michael 19 | 2009-12-02
    Hey Gregg thanks for the "butt wink advice".
    Josh 20 | 2009-12-02
    Greg thanks for the answer! In athletic training we learned this wrist taping to support the wrist just like a wrist wrap and I was curious to start using it. But if I am just gonna get conditioned, it's not necessary at all.

    Thanks again, I am getting your book for christmas and I can't wait!
    Jordan 21 | 2009-12-02
    Snatch Balance 72lbs: 62lbs(90% would have been 64lb, but I did not have 1lb weights), 62lbs, 57lbs

    Power C&J: 77lbs

    Front Squat
    80 Lbs

    MetCon - 5:00
    Shark 22 | 2009-12-02
    Snatch Balance 95#, 87#, 81#, 76# - I have never done those before.
    Power C&J 120# x 1 x 10
    Front Squat 157 x 1

    Planks Front, R side, Front, L side

    Metcon 6:37

    43 yom, 160#
    Brian Reckdenwald 23 | 2009-12-02
    Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1
    195 lbs -> 175-165-155

    Power clean & jerk - 75% x 1 x 10; 1 min rest
    185 x 1 x 10

    Front squat - 70% x 1; focus on speed up
    210

    Planks - front/side; 2 x near max hold
    1 minute front & each side x 2

    4 rounds:
    10 DB muscle snatch w/ 45 lb DB
    10 KTE

    Time - 6:22
    Riddler 24 | 2009-12-02
    Greg, todays workout did not say "for time" for the four rounds. When for time is not mentioned, should I assume it is always for time or just get it done, time does not matter. Thanks. Oh, and I thought Castro was a donkey myself.


    Snatch Balance Heavy single @ 165lbs. Then 150, 140, and 135 last.

    Power C&J Heavy single @ 195lbs. 150lbs x 1 x 10. Did not realize until now that it was not supposed to be a heavy single.

    FS 175lbs.

    And the other stuff too. Rowed 8000 meters in AM.
    gordo 25 | 2009-12-03
    A day behind thanks to kids getting up early yesterday...
    Snatch Balance
    HS 70kg
    65, 60, 56kg
    Power clean & Jerks
    68kg
    Front Squat
    70kg
    Planks ~ 1 min front, 45 sec sides

    4 rounds w/40lb DB (5 each arm)
    3:29
    Erik Reckdenwald 26 | 2009-12-03
    Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1
    165 lbs -> 150-140-135

    Power clean & jerk - 75% x 1 x 10; 1 min rest
    155 x 1 x 10

    Front squat - 70% x 1; focus on speed up
    185

    Planks - front/side; 2 x near max hold
    1:30 minute front, 1:00 right side, 1:00 left side

    4 rounds:
    10 DB muscle snatch w/ 45 lb DB
    10 KTE

    Time - 5:14
    Bin 27 | 2009-12-03
    Sn Balance - 165
    PC & J - 155
    FS - 185
    Leon R 28 | 2009-12-03
    PC & J 72.5

    Metcon 4.42

    Used a 40k bar ( no dbs )
    LK 29 | 2009-12-04
    51 yof 125lb/64"

    SN balance: 65lbs,60-55-50
    CL&J: 70lbs 1x10
    FSQ: 85lbs

    Planks
    FR: 3:00&2:00
    LS/RS: 1:15/1:15

    WOD
    4:05
    15lb KB (alt side per rnd)

    EricB in IL 30 | 2009-12-16
    Weight in pounds

    Sn Bal - 155 -> 140f, 125x1x2, only about 4th time ever doing these
    PC&J - 155x1x8
    FS - 205
    Planks - 1 min front and each side w/ 1 min rest in btw
    No metcon

    Phil 4:13
    Leave a Comment

    Name
    Comment
    Verify
     

    Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

    Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications

    Power Snatch Poster
    Power Snatch Poster
    Olympic Weightlifting Book, DVD & Poster Set
    Olympic Weightlifting Book, DVD & Poster Set
    Dumbbell Moves DVD - Vol 2
    Dumbbell Moves DVD - Vol 2
    The Kono Project DVD - Men
    The Kono Project DVD - Men
    Get Our Newsletter

    Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


    Search Workouts

    Workouts Menu

    Training Home
    Program Help
    Tomorrow's Workout
    Exercise Demos
    Training Cycles
    Text Only
    Starter Program
    Training Cycles

    View Training by Date

    Get Our Newsletter





    Funny Crossfit Shirts
    The largest variety of funny crossfit shirts for guys and girls.

    Advertise With Us
    Subscribe to the Performance Menu Magazine
    Subscribe to our Newsletter

    Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

    ASK GREG

    Submit your question to be answered by Greg Everett in the Performance Menu or on the website

    Submit Your Question
    WEIGHTLIFTING TEAM

    Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

    Read More
    Olympic Weightlifting For Sports Book
    Catalyst Athletics
    Contact Us
    About
    Help
    Newsletter
    Products & Services
    Gym
    Store
    Seminars
    Weightlifting Team
    Performance Menu
    Magazine Home
    Subscriber Login
    Issues
    Articles
    Workouts
    About the Program
    Workout Archives
    Exercise Demos
    Text Only
    Instructional Content
    Exercise Demos
    Video Gallery
    Free Articles
    Free Recipes
    Resources
    Recommended Books & DVDs
    Olympic Weightlifting Guide
    Discussion Forum
    Weight Conversion Calculator