1 min rest on drop sets
  • Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Front squat - heavy single; 80% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

  • 300-200-100-200-300 m sprints;
    2 min rest between each" />

    Home   |   Contact   |   Help   |   Mobile
    olympic weightlifting, weightlifting, snatch, clean, jerk
    weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
    Tire jump
    Saturday December 5 2009

    • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
    • Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
    • Front squat - heavy single; 80% of that x 2 x 2
    • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

    300-200-100-200-300 m sprints;
    2 min rest between each
    Print Friendly and PDF

    21 Comments
    Neil Scholtz 1 | 2009-12-05
    M/25/178cm/76kg

    Decided to use the weightlifting competition today as a training session.

    Sn 1st - 80kg, 2nd - 85kg, 3rd (failed) - 90kg, 65kg x 1 x 5
    Cl&Jrk 1st - 105kg, 2nd (failed) - 110kg, 3rd (failded) - 110kg, 75kg x 1 x 5
    Didn't get round to doing the front squats and back extensions.

    Greg, I've noticed that I'm failing my Jerks due to inflexible shoulders. I know that I dip slightly forward as well, which I'm working on, but would like suggestions for what I can do to improve the flexibility in my shoulder for the overhead work? Thanks.
    MLC 2 | 2009-12-05
    F/30/155

    S - 95, need to work on dropping underneath. I pretty much powered it up, caught it, and rode it down. - 75 x 1 x 5

    C&J - 135, did 145 but pressed the last part of the jerk out. - 105 x 1 x 5

    FS - 170, 175(F) - 135 x 2 x 2

    Wtd Back Ext with 20# DB

    Didn't have outdoor running gear and it's winter here in Canada so subbed rowing instead.
    1.02.8
    .42.1
    .20.7
    .42.5
    1.03.5
    Brian Reckdenwald 3 | 2009-12-05
    Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
    175 -> 135 x 1 x 5

    Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
    225 -> 175 x 1 x 5

    Front squat - heavy single; 80% of that x 2 x 2
    285 -> 230 x 2 x 2

    Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top
    12-10-8 with 30 lb DB

    300-200-100-200-300 m sprints;
    2 min rest between each

    My 100m benchmark was definitely a little short, more like 70 m.
    Barry Weidner 4 | 2009-12-05
    Snatch HS: 84kg (PR) + drop sets
    C&J HS: 102kg + drop sets

    Ran out of time. Had to teach class :(
    Darci Anderson 5 | 2009-12-05
    Does this mean 1 set of 5 reps? And what does "1 min rest on drop sets" mean?
    Greg Everett 6 | 2009-12-05
    Darci -

    5 sets of 1 rep - check the info link at the top for more on notation. 1 min rest between the 75% sets; you choose rest while working up to the heavy single.
    Greg Everett 7 | 2009-12-05
    Neil -

    Foam rolling on T-spine, hanging from pull-up bar, kip swings on bar focusing on pushing the chest through, doorframe stretches at every angle, shoulder dislocates, face pulls..... Do some googling and you'll find a ton of good shoulder mobility drills and whole protocols.
    Shark 8 | 2009-12-05
    Snatch Heavy Single 131.5# PR +5.5, 101.5 x 1 x5
    Clean and Jerk 146#, 120.5 x1 x 5
    need to work on depth on receipt of both of these. The Jerk is really tweaking my shoulder, but I am working hand width for it.

    Pause Back Squat 205, 225

    Good mornings (45, 56, 56) 3x 8

    I missed Thursday and since I have done the FS and Back Ext, but not the pause back squat and GM, I thought it would be best to do it this way.

    43yom,160#
    Gene 9 | 2009-12-05
    I attended a grand opening for Desert CrossFit, and participated in a demo Workout, but during my warmup I worked the Snatch.

    95-95-115-125-135-140PR-145f-145f

    I may be able to get the rest of the programming in later this evening, or perhaps tomorrow, we'll see how the recovery goes. I'm happy about getting 140 anyway. 145 was very close! The workout was Overhead Squats, Wall Balls, and pushups, so my legs feel like jelly
    Mike Maruffi 10 | 2009-12-05
    M/28/222/6'0"

    Snatch - 195# (PR) => 147# x 1 x 5

    Clean & Jerk - 245# (PR) => 185# x 1 x 5
    * Cleaned 255 for a PR there and missed the jerk

    Front Squat - 295# => 260 x 2 x 2 (Missed 335)

    Coach, got my copy of your book yesterday, and after reading the double knee bend section I got new PR's in everything. Now I introduced all new faults...hitting the bar against my quads/hips on the jump. Something new to work on.

    Thanks again, and look forward to reading though the rest of the book.
    JCW 11 | 2009-12-05
    at a running cert be back on monday
    Kyle Pichie 12 | 2009-12-05
    FINALLY! a great weeekend of PR's!
    This start of a 3 weeker is going great!

    Snatch - 155lbs (10lbs + Pr) Drops - 125lbs
    C n J- 210(5lbs + Pr) Drops 160
    BS 185lbs and 195lbs - 2x2
    John B. 13 | 2009-12-05
    Sn-HS - 120#PR 90#x1x5
    CJ-HS - 155# 115#x1x5
    FS-HS - 185#PR 150#x2x2
    Back Ext. 30 no weight

    300-200-100-150ish and almost passed out in the middle of my street! Totally spent.

    Ian Carver 14 | 2009-12-05
    Snatch - Heavy Single - 190 Lbs (95% 1RM)
    140x1x5 @ 1Min.

    Clean & Jerk - Heavy Single - 235 Lbs (94% 1RM)
    175x1x5 @ 1Min.

    Front Squat - Heavy Single - 265 Lbs (94% 1RM)
    215x2x2

    No MetCon. Time constraints. Out front a bit on snatches. Good mechanics on C&J.

    Neil Scholtz 15 | 2009-12-06
    Thanks Greg.
    jordan 16 | 2009-12-06
    Sn- 73# 53#x1x5
    CJ- 103# 77#x1x5
    FS- 113# 90#x2x2
    Back Ext 25# wt. 10-10-10


    sorry for the late post. i was not near a computer yesterday to update my workout.


    Tom B 17 | 2009-12-06
    Running several days behind so I can work around rest of my schedule, this is Thursday's:

    Sn - 80kg(pr), 60x1x5
    CJ - 110kg(pr), 82.5x1x5
    Pause BS - 140kgx3

    This cycle is fantastic, totally loving it. I did most of the last long cycle and liked it, but feel like this program is helping a lot more. I expected to be wore out from volume, but actually all the 1x10 and drop sets have been huge for extended practice and improving form. Equaled my previous Sn and C&J prs but much much cleaner and better feeling than the last time I reached them and still plenty of gas left over for squats. Thousands of thanks for everything you do on this site.
    scott craig 18 | 2009-12-06
    sn - 75k, 57x1x5
    cj - 95k, 72x1x5
    fs - 140k, 112x2x2
    be - 20#x10x3
    Leon R 19 | 2009-12-07
    SN - 87.5, 65x1x5
    CJ - 116, 87.5x1x5
    FS - 140,112.5x2x2

    WoD 58.1-33.1-16-33.9-59.7
    Leon R 20 | 2009-12-07
    ^^ subbed row for run.
    EricB in IL 21 | 2009-12-19
    All weights in pounds

    Sn - 155, 115x1x5
    CJ - 205, 155x1x3
    FS - 265, 215x2x2

    No time or equipment for BE. No metcon either.

    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

    Women's Square Logo Loose Shirt (Pink)
    Women's Square Logo Loose Shirt (Pink)
    Olympic Weightlifting Seminar DVD - Greg Everett
    Olympic Weightlifting Seminar DVD - Greg Everett
    Women's
    Women's "I am Catalyst" Tank
    Catalyst Athletics Book of Programs [E-book]
    Catalyst Athletics Book of Programs [E-book]
    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
    Weightlifting Programming: A Winning Coach's guide by Bob Takano
    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