Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk

Program Help | Exercise Demos | Programs

weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Jocelyn water ball
Saturday January 2 2010

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.

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

Andrew Makely 1 | 2010-01-02
Jioned my first competition! It is on the 16th of January. Gregg- What do you recomend I do for training in the two weeks leading up to it? Thsnks for all the help and information you give us!
Kyle Pichie 2 | 2010-01-02
I too wouldn't mind competing in the near future. I'm 75kg, approx where should my lifts be before trying to compete? I have a 79.5kg Snatch and 102kg CnJ. Any ideas how much I would need to improve?
JCW 3 | 2010-01-02
Snatch 200 c and j 265 pr fs 275 ass 2 ankles
Andrew Makely 4 | 2010-01-02
Kyle- I asked the same questions and everybody just encouraged me to just go and compete, not to worry about what my totals will be. They say the expierence is great and that the people you meet will help you so much. I quess alot of lifters compete long before they snatch thier body wieght so you are already ahead of that. Hope that helps, I just decided to get the ball rolling and commit to it. I may be the weakest dude there but... I will be stronger for going.
Kyle Pichie 5 | 2010-01-02
M/22yrs/165lbs Andrew- Thats just what I needed to hear :) I'll see if there are any competitions in my area (ottawa or oshawa) but not sure. I'm sure my mind would explode with some of the info other, more experience, lifters would tell me. New Pr's this weekend, Thanks again Coach E Snatch - 185# (+10#'s) Clean n Jerk - 225# - More of a Power clean, get stuck with the squat to low. Front Squat - 235# (+10#'s) Tried and almost got 250#
Stephan 6 | 2010-01-02
Snatch 85kg CJ 111kg FS 143kg Dropped to 125 x 3 x 3 (with 2 second pause at the bot) Timing was off on the snatch today. CJ barrier due to wrist injury and mental block when I get near 145kg.
Scott Pauly 7 | 2010-01-02
43/m/200lbs Snatch - max for day; 90kg (missed 95kg) Clean & jerk - max for day; 110kg(missed 120kg) Front squat - max for day; 130kg(PR) Managed to Pr only on front squats, my misses (95kg SN, and 120kg C&J) were due to form flaws. Still having trouble jerking the weight after cleaning it. I'm not sure if this a timing issue or a strength issue.
Eric L. 8 | 2010-01-02
Snatch 74.8 C&J 97.5 FS 100 All PRs
Greg Everett 9 | 2010-01-02
Andrew - A basic taper for the meet would be this:Saturday (week out from meet) - lift opener snatch/CJ x 1; back squat - 80-90% x 1 depending on how you feelMonday - 90%  of openers x 1 x 1Tues85% of openers x 1 x 1-2 setswed - 80% of opener x 1 x 2-3 setsthur-70% of opener x 1 x 3-5 setsfri - rest or really light lifts, singles onlysat - meet
Greg Everett 10 | 2010-01-02
Kyle - If you can snatch and CJ, do a meet. No need for any specific numbers. Just go and have fun.
Andrew Makely 11 | 2010-01-02
31/85kg Snatch 80kg c&j 104kg Front squat 260#s PR by 5#s
Kyle Pichie 12 | 2010-01-02
Alright Coach E. I will be looking online for something close by, thanks for the support.
Nick P 13 | 2010-01-02
Great Day. sn - 105# (=PR) However, I went for 115# and got it in the hole but it fell behind me...too much power? I guess a good thing. Will hit it next week again C&J. 155# (PR) FS - 160# (PR) It seems I'm hitting PR's everyweek. Hmm...maybe Greg isn't a black sheep. Maybe....he know's what he's doing.
Nick P 14 | 2010-01-02
Kyle: I'm in Toronto... Check out variet villiage inScarborough. The coach there is top notch and they compete all the time. I just joined a new gym focused on power, and strength (one of the reasons I keep hitting PR's everyweek) and the VV coach is going to be holding semiars at our gym Check it out.
Dutch 15 | 2010-01-02
Andrew, You wouldn't by chance be lifting in the TX state championships? I will be there with 5 or 6 lifters so if you need some support just let me know. It is crazy important to have a coach especially at your first meet. Dutch dutch@crossfitatm.com
Sam McGowan 16 | 2010-01-02
33/178# No PR's today -- tired. Sn - 145# (PR is 160#) C&J - 195# (PR is 215#) FS - 225# (no idea what max is)
Gene 17 | 2010-01-02
in lbs: Snatch 95-95-125f-125-135-140-145f-145f-145f CJ 135-135-155c,f jerk-155-165-175-185c, f jerk FS 205-225-230PR-235f Front squat is up from 215 from Dec 1, I was expecting to hit 225# with all the squatting we've been doing. Thanks Greg! Snatch is technique limited, and I'm cleaning well, but failing to get under and lockout on jerks...
Ian Carver 18 | 2010-01-02
Snatch 5x135, 3x160, 2x180 lbs (88%) Clean & Jerk 3x160, 2x210 lbs (84%) Front Squat 265 lbs (93%) today's workout was a "get back in the groove" day. I've been fighting a cold and trying to get used to being back on graveyard shift. I kept percentages high but manageable to focus on technique and timing.
Mark Gleason 19 | 2010-01-03
Kyle, Check out the OWA's site for meet dates, Winterlift in Sarnia is coming up Feb 13 and registration is open now. Hope to see you there!!!
TeddyB_SC 20 | 2010-01-03
Snatch 75 (had to power snatch, was losing them once I got to parallel) missed 77 Clean & Jerk 90 (lost concentration and couldn't get psyched up) missed the clean on 95 twice Front Squat 125 pr by 3kg
Brent 21 | 2010-01-16
Snatch - 210 Clean & jerk - 240, got 250 up but with slight press out Front squat up to 280 (295 PR)
Leave a Comment


Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  Video & DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications

Cooking for Health & Performance Volume 2 [E-Book]
Cooking for Health & Performance Volume 2 [E-Book]
Werksan Squat Rack
Werksan Squat Rack
Snatch Progression Poster
Snatch Progression Poster
Bulgarian Training for Seoul 1988 DVD
Bulgarian Training for Seoul 1988 DVD
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.


Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator