1 min rest
  • Front squat - 75% x 1; focus on speed up
  • 4 rounds:
    200 m row
    15 hanging leg raises" />

    Home   |   Contact   |   Help   |   Mobile
    olympic weightlifting, weightlifting, snatch, clean, jerk
    CATALYST ATHLETICS TRAINING PROGRAM

    Program Help | Exercise Demos | Programs


    weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
    Greg snatch deadlift
    Tuesday December 8 2009

    • Snatch balance - heavy single; 90% of that x 1; 85% x 1
    • Power clean & jerk - 75% x 1 x 10; 1 min rest
    • Front squat - 75% x 1; focus on speed up
    4 rounds:
    200 m row
    15 hanging leg raises


    Questions? Get answers here or post in comments.
    Print Friendly and PDF

    23 Comments
    Riddler 1 | 2009-12-07
    Greg, Missed yesterdays workout. Should I do todays or yesterdays (Monday). Thanks.
    Greg Everett 2 | 2009-12-07
    Riddler - Do Monday's and skip today's.
    Leon R 3 | 2009-12-08
    Hi Greg Could you take a look at this for me please http://vimeo.com/8042097 w/f/s . I'd usually begin my pull with the hips slightly lower and knees flared but that's still an issue for my groin. Thanks.
    Neil Scholtz 4 | 2009-12-08
    Sn Bal heavy single 95kg - 85kg x 1, 80kg x 1 Pwr Cln & Jrk - 80kg x 1 x 10 Fr Sqt - 105kg x 1 Shoulder feeling better than yesterday. Bit of ice and heat therapy. Still slightly tender, but getting better. Hopefully get that foam roller today.
    MLC 5 | 2009-12-08
    F/30/155# Snatch Balance Single - 80# 90% x 1 @ 72# 85% x 1 @ 70# Power C & J - 75% x 1 x 10 @ 115# FS 75% x 1 @ 130 WOD 7.41
    Barry Weidner 6 | 2009-12-08
    Snatch Balance Single-175# Power C&J- 185# x 1 x 5 (cut the sets in 1/2, feeling fatigued) Doing a longer wod later on for CF Games Sectionals training.
    Jonathan Dinh 7 | 2009-12-08
    Hi Greg, I had a quick question. i have been following you guys for a while now, I did the last 12 weeks and now starting this 3 week set. When I perform the Clean and Jerks, I noticed that i am doing more of a clean + thruster to get the bar over head. should i work more on the jerk or is the thruster okay?
    Greg Everett 8 | 2009-12-08
    Jonathan - Jerk. No thrusters.
    John B 9 | 2009-12-08
    Did Monday's workout today Sn-HS 120# 95x1x3 C -HS 165# 130x1x3 BS-HS 215#(pr)185x2x2 Back Ext. 30-no weight
    Ian Carver 10 | 2009-12-08
    Snatch Balance - Heavy Single - 205 Lbs 90%=185x1 85%=175x1 Power Cln & Jrk 75%=190x1x10 Front Squat 75%=205x1 MetCon 10:23 Felt out of sorts today - maybe it's the fact the gym is about 25 degrees today and I am in 3 layers...I can see my breath...WTF?! Stayed conservative on Sn.Bal, felt ok with Pwr C&J and front squats. I was fighting a ab cramps on the row in Round 3 of MetCon so it got drug out a bit.
    Shark 11 | 2009-12-08
    Snatch Balance - Heavy Single 106# +11, 89#x 1, 87# x 1 Power Clean and Jerk - 75% ~ 115# x 1 x 6* Front Squat 75% ~ 164.5# x 1 4rft run* 200m 15 leg raises T=8:10 1) shoulders are griping, so I lowered the reps on the C&J 2) I don't have access to a rower and bumpers in the same place (work gym has a rower, no bumpers, Home has bumpers but no rower) So I ran.
    Brian Reckdenwald 12 | 2009-12-08
    Snatch balance - heavy single; 90% of that x 1; 85% x 1 215 lbs -> 195-185 Power clean & jerk - 75% x 1 x 10; 1 min rest 185 x 1 x 10 Front squat - 75% x 1; focus on speed up 225 4 rounds: 200 m row 15 hanging leg raises Time - 11:06
    Jordan 13 | 2009-12-08
    Snatch Balance Single - 62#; 90% x 1 @ 57#; 85% x 1 @ 52# Power C & J - 75% x 1 x 10 @ 82# FS 1 @ 87# WOD 8:15
    JCW 14 | 2009-12-08
    snatch balance- 235 lbs, 210, 200 power clean and jerk- 190 lbs fs- 205 4 rounds 200 m row 15 T2B 7:38
    Bin 15 | 2009-12-08
    Sn Bal - 165, 150, 145 PC & J - 135 FS - 185
    Gordo 16 | 2009-12-08
    Weights in pounds Sn Balance 165, 155, 145 Power clean and jerk 150 x 1 x 10 FS 185
    Riddler 17 | 2009-12-09
    Did yesterdays Snatch HS 150 lbs (all in pounds) 120 for 1 x 3 Clean HS 220 PR. 180 x 1 x 3 Back squat HS 290. 250 2 x 2.
    Lisa 18 | 2009-12-09
    hey Greg hope your well.. Im following your work,,Im a newbie can you please tell me what 3020 tempo? tnank you for what you do.. looking forward to one day going to train with you.
    Ben Moskowitz 19 | 2009-12-09
    @ Lisa, I assume Greg is using the same protocol that James Fitzgerald (OPT) describes here: http://optfaq.blogspot.com/ Scroll down to #3.
    Greg Everett 20 | 2009-12-09
    Lisa/Ben - I use the tempo prescriptions that Charles Poliquin uses, as does James Fitzgerald. First number is eccentric; then the pause; the concentric; then pause. So 3020 would mean lowering the weight for 3 seconds, no pause at the bottom, and raising it for 2 seconds, no pause before beginning next rep.
    LK 21 | 2009-12-10
    51 yof/125#/64" (done on 12/10/09) SN bal: 60#, 55,50 (all needed to ride down) Pwr C&J: 70# FSQ: 90# WOD : 6:28 (subbed 120m +/- run)
    Leon R 22 | 2009-12-11
    Weights in KG 27/M/89k SN bal 100k PC&J 75k FS 115k Felt a twinge in my back at work yesterday after swivelling around in my seat but thought nothing much of it. After the FS things went tits up, my back's giving me jip. See what happens in teh morning.
    EricB in IL 23 | 2009-12-22
    All weights in pounds Sn Bal - 155 -> 140, 135 PC&J - 155x1x5 (shoulder and elbow started hurting, so I stopped) FS - 205 Metcon - 4:35 All hanging leg raises unbroken except for last round: 9+6 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

    Olympic Weightlifting Book, DVD & Poster Set
    Olympic Weightlifting Book, DVD & Poster Set
    Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set
    Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set
    Werksan Competition Barbell
    Werksan Competition Barbell
    The Portable Greg Everett: Collected Articles 2005-2012 [E-Book]
    The Portable Greg Everett: Collected Articles 2005-2012 [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
    Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
    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