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30 Comments
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Nipson Mendoza
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1 | 2009-12-21
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Can someone help me with this?
It says "clean + jerk + power clean", do I perform a clean into a jerk, then a power clean? Or do a clean, then a jerk, then a power clean, all separate? |
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Neil Scholtz
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2 | 2009-12-22
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M/25/76kg/178cm
Mid-hang Muscle Sn - 35kg x 3 x 3
Clean + jerk + power clean - (60kg, 65kg, 72kg) x 1+1+1 x 2
Metcon with 20lbs ball: 4:03 |
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Leslie P
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3 | 2009-12-22
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Can anybody explain flipping your hand over at the top? Maybe I do this correctly but haven't thought of it that way, but I'm not sure. |
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scott craig
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4 | 2009-12-22
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MhMSn - 40kg
Cln+SJ+PCln - 60kg,70kg,75kg
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Steph
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5 | 2009-12-22
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@Leslie: http://ironmaven.blogspot.com/2009/12/shoulder-position-for-snatch-grip.html |
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Aimee
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6 | 2009-12-22
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Nipson-
Yes, always perform the exercises in the order they are Rx'd.
So when it says Clean + jerk + power clean - (55% (of CJ) x 1+1+1, that means clean, jerk, drop the bar and power clean 55% of your best. The 1 + 1 + 1 helps you understand how many reps for each. So 1 clean + 1 jerk + 1 power clean. That equals 1 set. The Info link next to the wod will explain all this further.
Leslie-
flippin you hand over at the top means to make sure you finish the muscle snatch by turning your hand over and pushing up at the top. See video: http://www.cathletics.com/exercises/index.php?show=exercise§ionID=2&exerciseID=165 |
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Gene
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7 | 2009-12-22
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Muscle Snatch 65#
Clean+jerk+power clean 1+1+1 x 2
100#, 110#, 120#
Metcon 9:05, 20# mb
Greg- I know this is a light day, but these lifts all felt pretty light, and took only a few minutes to run through. Should I have gone heavier(like the snatch DL's the other day), or is that the way it should be? |
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Greg Everett
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8 | 2009-12-22
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Gene -
It should have been pretty light and quick. |
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Charlie
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9 | 2009-12-22
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Greg,
I am training for a 1/2 marathon in January during this strength cycle, what is your thought on doing a 5 mile run in the morning and one of the strength workouts in the afternoon? Am I totally screwing up the program or is it ok? Since today is a lighter day is today a good day to run in the morning and lift in the afternoon?
Thanks for sharing your workouts and answering questions. |
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Leslie P
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10 | 2009-12-22
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Got it, Thanks Steph and Aimee |
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Nipson Mendoza
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11 | 2009-12-22
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Thanks a lot for the reply! |
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Sam McGowan
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12 | 2009-12-22
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M/178#/71"
Msl Sn - 70# 3x3
Cl + J + Pwr Cln - (1+1+1 )x2 @ 120#, 130#, 140#
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Scott Pauly
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13 | 2009-12-22
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43yom/200lbs
Mid-hang muscle snatch - 40kg x 3 x 3
Clean + jerk + power clean - 60.5kg x 1+1+1 x2
66kg x 1+1+1 x2
71.5 x 1+1+1 x2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws(subbed 70lbkb swings) |
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saulj
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14 | 2009-12-22
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Greg and Aimee, I really like the coaching tips you are adding to the workouts.
Charlie, I defer to Greg and Aimee on this one but his my experience from doing primarily weightlifting and running/hiking as my main "sports:" There is really no benefit to double days with lifting for a 1/2 marathon that is a month away. All the strength and bone adaptations that are caused by incrementally running longer distances are pretty much done. I would keep it to short, fast runs, i.e. 200, 400 and 800 with one longish run on trails (if you have access) on the weekend to sort out your food/nutrition and equipment. If your time is constrained then always lift before running. I used this technique to prepare for a trail 50K last year and it worked pretty well.
Two good resources: http://journals.lww.com/nsca-scj/Abstract/2006/06000/Maximum_Strength_and_Strength_Training___A.8.aspx
and http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/
Hope you have a good run. |
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Greg Everett
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15 | 2009-12-22
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Charlie -
I tend to agree with Saul on this. If you really feel the need to do some long runs, you'll need to cut back on the volume here some. |
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Rice Owls Catalysts
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16 | 2009-12-22
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Did it at home in NY:
C: MHMS: 80 C+J+PC: 125,135,150
E: MHMS: 65 C+J+PC: 95,105,115
Dad: MHMS: 65 C+J+PC: 75,75,75
Did the whole weight progression all the way through on the C+J+PC and then went back and did it all again, I think that was right.
The WOD was super fun we had no heavy balls so threw basketballs as high as possible and caught them. |
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JCW
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17 | 2009-12-22
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Muscle snatch 85 lbs
clean and jerk power clean 140 155 165
conditioning workout in 2:41 |
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Brian Reckdenwald
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18 | 2009-12-22
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Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
85 lbs-85-85
Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
135-150-165-165
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws w/ 20 lb ball
Time - 4:22 |
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Ian Carver
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19 | 2009-12-22
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Muscle Snatch
40% x3x3= 85 lbs
Clean/jerk/power clean complex
140 lbs
150 lbs
160 lbs |
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Gordo
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20 | 2009-12-22
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Muscle Snatch 25kgx3x3
Clean Complex 50, 55, 60kg - went through the entire cycle two times
Did last Tuesday's shuttle run kb swing couplet so my 5 y/o son could join in the fun (he was scaled to 5m and 4kg DLs) (w/24kg KB): 4:18
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Kyle Pichie
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21 | 2009-12-22
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22yom/170lbs
Mid-hang muscle snatch - 70# x 3 x 3
Clean + jerk + power clean - 120# x 1+1+1 x2
130# x 1+1+1 x2
140# x 1+1+1 x2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws(subbed 70lbkb swings Overhead)
Time: 4minutes Flat |
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TeddyB_SC
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22 | 2009-12-22
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MH Muscle Snatch = 34
Clean / jerk / p. clean
58 / 63 / 68 |
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Stephan
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23 | 2009-12-22
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MSn: 43 x 3 x 3
Cln+Jerk+PCln: 64, 73, 80 (rounded due to lb bumpers)
Skipped Metcon. Lower back tightened up on me during the last set of Clean complex. Not painful but made me cautious.
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Kimi Kanda
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24 | 2009-12-22
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F/44/81.35kg/162cm
MHMS: 20kg
CJPC: 30/35/30 kg
Skipped metcon today-warmed up too hard.
What is a bear crawl? Looked on info and didn't see it.
Posting from sunny Pretoria, South Africa where I train with Neil.
Thanks CatalystAthletics! |
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Kimi Kanda
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25 | 2009-12-22
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Oops- CJPC = 30/35/40 kg |
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Josh
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26 | 2009-12-22
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Greg,
A quick question about a picture from maybe November:
http://www.cathletics.com/wod/images/091121-standingTwist.jpg
Standing Twist:
It looks like a really cool "core" rotational movement, is that what it is used for or am I way off? I searched your website and couldn't really find anything on it? I was just curious cause it looked really fun.
Thanks! |
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Alexander Miezin
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27 | 2009-12-22
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Male, 5'9, 186 lbs.
Mid-hang Muscle Snatch - 95 lbs. 3x3
Clean + jerk + power clean - (95 lbs., 115 lbs., 135 lbs.) x 1+1+1 x 2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws
Didn't time, but took a short amount of time.
Added in:
Speed Bench: 145 lbs. x 8 x 3
Straight Bar Triceps Pressdowns: 100 lbs. x 12, 150 lbs. x 12, 12
Real fun workout. I'm very new to Olympic lifting as I've been doing Bodybuilding style for awhile now, but recently made the switch over because I plan on getting into Pro Wrestling and I want to recover better and be more functional. |
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Dallas Hartwig
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28 | 2009-12-23
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Mid-hang muscle Sn 85# 3x3
C+J+PC 135#, 150#, 165# 1+1+1 x 2
Skipped metcon d/t time constraints. Movements felt appropriately easy. Bring on the FS tomorrow!
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Greg Everett
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29 | 2009-12-23
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Josh -
Yes, it's a great rotational trunk exercise. You can do it with just about any implement - if not a bar on the back, you can hold a plate by the edges, DB, KB, etc with the elbows at the sides and forearms horizontal. Or you can hold a bar in Zercher position if you want it to be miserable. |
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LK
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30 | 2009-12-27
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It's just too hard to fight the sub freezing temps, wacky holiday schedule and besides I'm due for a week off. (Active rest)
I'll pick things back up again next week: Wed to Sun.
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