5 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)

Use DBs approximately 15-20% each of your best power clean" />

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
Aimee snatch
Friday January 8 2010

  • Overhead squat - max for day; 80% x 2
  • Snatch - 70% x 2 x 5
5 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)

Use DBs approximately 15-20% each of your best power clean


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

11 Comments
Brian Reckdenwald 1 | 2010-01-07
Overhead squat - max for day; 80% x 2 225 lbs -> 180 x 2 Jumped to 240 going for a PR and missed it. Snatch - 70% x 2 x 5 140 x 2 x 5 5 sets; no rest: 5 DB power snatch 5 DB power jerk 5 DB split clean (per leg) with 2 - 36 lb kettlebells. Time - 8:17
Gordo 2 | 2010-01-07
OHS Max for day 195lb then 155x2 Snatch 100lb x2x5 Metcon with 30lb DB's 8:20
Kimi Kanda 3 | 2010-01-08
warmup: 20 min elliptical;1000m row OHS: max 55kg; 45kg x2 Snatch: 20kg x2x5 metcon: 3 rounds 10kg bar 5ps, 5pj, 10sc
Mike Maruffi 4 | 2010-01-08
OHS: 102kg; 82kg x 2 Snatch: 68kg x 2 x 5 20kg DB's for metcon. Totally crushed it...didn't time it, but had to be about 3 minutes ;)
TeddyB_SC 5 | 2010-01-08
OHS 85kg(PR) then 68 x 2 Snatch 60kg 2/5
Scott Pauly 6 | 2010-01-08
43yom/200lbs Overhead squat - max for day=110kg(pr) Then 92.5kg(bodyweight) for 14 reps(pr) Snatch - left out snatches today did metcon with 40lb Db's Had to try for the BW OHS for 15reps, got 14 reps but couldn't hold it together for the last rep. Left out the snatches today to allow for some extra recovery for tomorrow, plus the OHS session blasted the legs.
Kyle Pichie 7 | 2010-01-08
22ys/m/170 Overhead squat -235 lbs -> 190 x 2 Snatch - 130 x 2 x 5 5 sets; no rest: 5 DB power snatch (per Arm) 5 DB power jerk (per Arm) 5 DB split clean (per leg) One 35lbs DB - 11:25min - Was I suppose to do both arms hah? Either way was great! Can;t wait to max out!
JCW 8 | 2010-01-08
OHS- 250 lbs, 200 snatch- 145 lbs conditioning workout- 8:30 with 45 lbs db's
John B 9 | 2010-01-08
OHS-135#(pr)110#x2 Snatch-85#x2x5 No Dumbbells, so I did: 5 sets no rest of 5 Box Jumps 5 Push-ups 5 KTE 6:42
Neil Scholtz 10 | 2010-01-09
M/25/76kg/178cm OHS max 100kg x 2 (couldn't get any more weight overhead); 80kg x 2 Snatch 60kg x 2 x 5 Did a rope resisted sprint WOD.+-6min
Sam McGowan 11 | 2010-01-09
M/33/178# OHS - 205# max; limited by how how I can get overhead w/ Sn Push Press; 185x2 Snatch - 115# x 2 x5 Conditioning - 8:22 with 2x40# DB's - felt very uncoordinated with these moves, never tried them before
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

Werksan Training Collars
Werksan Training Collars
Jerk Progression Poster
Jerk Progression Poster
Catalyst Athletics Weightlifting Letter Block - Women's Tank
Catalyst Athletics Weightlifting Letter Block - Women's Tank
Level 1 Coach Program Design Lecture [Video]
Level 1 Coach Program Design Lecture [Video]
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