find weight that allows good speed and sharp turnover
  • High-hang snatch - 60% x 2 x 4
  • 3 sets; no rest:
    300 m row
    3 rope climbs

    On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging." />

    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
    Poly split jerk
    Friday December 18 2009

    • Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
    • Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
    • High-hang snatch - 60% x 2 x 4
    3 sets; no rest:
    300 m row
    3 rope climbs

    On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.


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

    23 Comments
    Peter Haas 1 | 2009-12-18
    Greg, Put one of your link graphics up on our site. 2 things: 1. Had to change the IMG url to an absolute to get the image to display. 2. I don't think you closed the anchor on any of the code. cheers, pete
    Dan 2 | 2009-12-18
    I tried to add as well and no image will display. Obviousely I'm not as well vered as Pete to fix it on my own....
    Cory 3 | 2009-12-18
    Greg, Going to have to miss lifting today. Do you suggest that I do Friday and Saturday lifts on Saturday Sunday? The next few weeks will be hit and miss for me due to some vacation time and family activities so I am trying to fit in all that I can. Thanks again for the advice and excellent coaching/programming! Cory
    Neil Scholtz 4 | 2009-12-18
    Had to miss Wed & today's training. Was unloading and moving tonnes (literally 4.5 tonnes) of kettlebells & dumbbells. Looking forward to tomorrow though.
    Greg Everett 5 | 2009-12-18
    Ah man. What a rookie mistake. Should all be fixed now.
    Greg Everett 6 | 2009-12-18
    Cory - Yes, you can bump Fri-Sat to Sat-Sun.
    Charlie 7 | 2009-12-18
    Hey Greg, What can I substitute for rope climb? Thanks for the workouts, this is my first week to follow one of your strength cycles. I was at Blackbox Summit and heard you speak.
    Greg Everett 8 | 2009-12-18
    Charlie - Hang a towel over a pull-up bar. Grab it with one hand above the other and do a pull-up that brings your chin above the lower hand; switch hands; repeat. Do 6-8 for each rope climb.
    Björn Uddenfeldt 9 | 2009-12-18
    Is there NO bending in knees and hips when doing high-hang snatch?
    Greg Everett 10 | 2009-12-18
    Bjorn - There is bending in both. If there were none, it would be a tall snatch. Check out the "exercises" link at the top of the page for videos/descriptions of both exercises.
    Scott Pauly 11 | 2009-12-18
    43yom/200lbs Overhead squat - 60kg x 3 x 5; 3 sec pause in bottom Tall snatch - 3 x 3; 40kg High-hang snatch - 51kg x 2 x 4 3 sets; no rest: 300 m row 3 rope climbs Also did 12 reps@bodyweight Overhead Squat. This is a Pr by 4 reps.
    Sam McGowan 12 | 2009-12-18
    All numbers in lbs. OHS: 115x3x5 Tall Sn: 65x3x3 HHSn: 95x2x4
    Nick P 13 | 2009-12-18
    I have removed the 'other metcon only, poor form in the lifts but we don't care as long as people get faster times' site from my bookmarks. I never go anyways and it's just a bunch of political articles that are angry. PM forever :)
    Jesse Woody 14 | 2009-12-18
    OHS w/pause: 145# x 3 x 5 Tall Sn.: 95# x 3 x 3 HH Sn: 135# x 2 x 4
    JCW 15 | 2009-12-18
    OHS- 135 tall snatch- 75 high hang snatch- 125 3 sets row 300 2 rope climbs bout 23 feet 12:24
    John B 16 | 2009-12-18
    OHS - 75#x3x5 Tall Sn - 65#x3x3 Hh Sn - 75#x2x4 No rower, 200m run instead Pull-ups band assist 6:58 First time doing a tall snatch and I felt like something really clicked with my technique. Thanks for the great programming.
    Kyle Pichie 17 | 2009-12-18
    OHS- 110# tall snatch- 75# high hang snatch- 100# 3 sets row 300 2 rope climbs bout 15 feet 9:49min
    Matt D 18 | 2009-12-19
    Greg, I added the links to our site and our coaches blog. Both Donna and I appreciate all you and Aimee do, so we are happy to spread the word down here in New Zealand. Cheers Matt
    Ian Carver 19 | 2009-12-19
    OHS 135 Lbs x3x5 Tall Snatch 85 Lbs x3x3 High Hang Snatch 120 Lbs x2x4
    Dallas Hartwig 20 | 2009-12-19
    OHS 120# x3x5 Tall Sn 95# x3x3 High Hang Sn 110# x2x4 4 rounds for time of: 300m row, 5 135# hang power cleans - 7:58
    jason gusic 21 | 2009-12-19
    i save the icon as a pic then use that pick as a link to websites that mihgt help. back to work after 6 weeks with a jacked shoulder! glad to talk about weights again!!!
    LK 22 | 2009-12-19
    done 12/19/09 OHS: 45# (was easier than expected - wrists were the only part feeling fatigued now that I corrected the grip width) Tall SN: 40# HH SN: 40# No row/climbs today.
    EricB in IL 23 | 2009-12-31
    All weights in pounds. Combined elements from Tues, Wed, and Fri WOD. Tall Snatch - 65x3x3 High-Hang Snatch - 115x2x4 Power Clean + Clean - 135x2+1x3 Power Jerk + Jerk - 135x2+1x3 Metcon - 3 rft of: 15 kipping pullups 20 pushups 4:30 (all pullups unbroken) 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

    Jerk Progression Poster
    Jerk Progression Poster
    Catalyst Athletics Nylon Lifting Straps
    Catalyst Athletics Nylon Lifting Straps
    Werksan Horizontal Plate Rack
    Werksan Horizontal Plate Rack
    Strengthlete: Repair
    Strengthlete: Repair
    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