3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. Find a weight that allows 3x3 with a challenge, but definitely not maximal.


Week 2" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Tom rope slam
Monday December 21 2009

  • Back squat - 80% x 3 x 5
  • Snatch deadlift - 100% (of snatch) x 3 x 3
  • Push press - 73% x 5 x 5
3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. Find a weight that allows 3x3 with a challenge, but definitely not maximal.


Week 2
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18 Comments
Miguel Garza 1 | 2009-12-21
Hey Greg, I'm getting our coaches started on this strength cycle. Would it be wise for them to start at week 1, even though you mentioned it as a de-loading cycle? Or should they start at week 2?
Neil Scholtz 2 | 2009-12-21
M/25/76kg/178cm Back Sqt 130kg x 3 x 5 Sn Deadlift 90kg x 3 x 3 Push Press 65kg x 5 x 5 Pull ups 1st set 10kg weight vest 2nd set 7.5kg weight vest 3rd set 5kg weight vest, failed on rep 8 GHB sit ups 1st set 45reps 2nd set 26reps 3rd set 20reps
Chris 3 | 2009-12-21
Could somebody please explain the rep count for the pullups? "x 10; 21x0" Thank you in advance
Gene 4 | 2009-12-21
Chris- check the "info" link at top of workout page. BS 205# snatch dl 175# push press 135# pullups-5# x 10 strict, 10# x 8 strict + 2 Kip, 10# x 2 strict + 8 Kip Situps 20/20/20
Cory 5 | 2009-12-21
Max lifts yesterday- 5"11 200lbs male Sn 165(180pr) C&J 205(225pr) DL 405(have no current pr so this will do)
Scott Pauly 6 | 2009-12-21
43yom/200lbs Back squat -130kg x 3 x 5 Snatch deadlift - 100kg x 3 x 3 Push press - 75kg x 5 x 5 3 sets: A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Sam McGowan 7 | 2009-12-21
33/178#/71" Squat-205#x3x5 Sn DL-185#x3x3 Push Press-140#x5x5 Short on time so did these back to back-- A1.10 reps x 25,30,30lb dumbell held btwn legs A2.15,15,15 no weight
Ian Carver 8 | 2009-12-21
Back Squat 80% x3x5= 305 Lbs Snatch D/L Up to 110% x3x3= 225 Lbs Push Press 73% x5x5= 145 Lbs Conditioning to be done later.
Gordo 9 | 2009-12-21
Still a little sore from shoveling snow this weekend... Back Squat 92x3x5 Sn DL 70x3x3 (I am technically challenged and weak, so used 110% of Snatch) Push-press went to heavy single to re-establish 1RM (81kg pr by 6kg), then 60x5x4 Pull-ups 3x10 w/5,7,8 kg GHD sit-ups 22,18,16
Kyle Pichie 10 | 2009-12-21
22yom/170lbs Back squat -205# x 3 x 5 Snatch deadlift - 170# x 3 x 3 Push press - 165# 5x5
Brian Reckdenwald 11 | 2009-12-21
Back squat - 80% x 3 x 5 275 lbs-275-275-275-275 Snatch deadlift - 100% (of snatch) x 3 x 3 195-195-195 Push press - 73% x 5 x 5 135-135-135-135-135 3 sets: A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest 10, 25 10, 22 10, 24 All dead-hang pull-ups, which are not my specialty.
John B 12 | 2009-12-21
Back squat 170#x3x5 Snatch DL 135#(112%)x3x3 Push Press 110#x5x5 A1-No weight added band assist A2-12,9,10 Horizontal only on the GHB
TeddyB_SC 13 | 2009-12-21
B Squat 116 3/5 Snatch DL 85 3/3 P Press 50 5/5
JCW 14 | 2009-12-21
Back squat- 260 lbs Snatch DL- 205 lbs Push press- 160 lbs sit ups 35, 30, 25. no pull ups because i did a workout that had lots of pull ups in it
Stephan 15 | 2009-12-21
BS 315lb x 3 x 5 SN DL 275lb x 3 x 3 (roughly 125% of Sn - still able to maintain correct mechanics) PP 185lb x 5 x 5 A1 - modified to do rope pull-ups 5x5 and kip pull-ups 3 x 10 A2 - modified to do 5 x 15 Going to try to keep with the program..work schedule and travel will be tricky for the next 6 weeks
Leslie P 16 | 2009-12-21
First time with snatch grip DLs. Really highlights my limited flexibility in my back. I need to keep working that
Jesse Woody 17 | 2009-12-22
Did this late, missed the pull-up/ghd stuff: BS 245# x 3 x 5 (felt hard today, went with a lighter percentage) Sn DL 220# x 3 x 3 PP 165# x 5 x 5
LK 18 | 2009-12-23
51F/125#/64" done 12/23/09 BSQ: 115# SN DL: (70#max) 85# PP: 65# 3 sets as rx-ed PLU - red band GHB SU - subbed 15#KB overhead SU - 20/21/20
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