3 sets:
A1. Ab wheel x 12; 20 sec rest
A2. KB side bend x 12/side; 1 min rest

Notes: on snatch high pull, focus on maximal elbow elevation and orientation to the sides. Today this is an upper body pulling exercise. If you're unable to achieve a tight top position, reduce the weight until you can." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
John clean
Wednesday January 27 2010

  • 3-position clean (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
  • Hang snatch high pull - 65% x 3 x 4; 2 min rest
  • Snatch balance - max for day; 75% of that x 2 x 3
3 sets:
A1. Ab wheel x 12; 20 sec rest
A2. KB side bend x 12/side; 1 min rest

Notes: on snatch high pull, focus on maximal elbow elevation and orientation to the sides. Today this is an upper body pulling exercise. If you're unable to achieve a tight top position, reduce the weight until you can.
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18 Comments
Robert Prieto 1 | 2010-01-26
RX for side bends 33% of bw?
Toad 2 | 2010-01-27
Shankle.
Neil Scholtz 3 | 2010-01-27
M/25/76kg/178cm Cln 75kg Hang Sn HP 55kg Sn Bal. Max 100kg, 75kg x 3 x 4 PR for the Snatch Balance by 5kg. No time for other work.
Rice Owls Catalysts 4 | 2010-01-27
Still injured, did BG's weights. 3PCln: 120# HSnP: 90# SnB: 125 max, his shoulder was bad WOD: used bumpers on a bar and rolled out with that for ab wheel. did 55# DB for side bends.
Toadette 5 | 2010-01-27
Steiner!
Brian Reckdenwald 6 | 2010-01-27
3-position clean (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest 165 lbs x 5 sets Hang snatch high pull - 65% x 3 x 4; 2 min rest 130 x 3 x 4 Snatch balance - max for day; 75% of that x 2 x 3 205; 155 x 2 x 3 3 sets: A1. Ab wheel x 12; 20 sec rest A2. KB side bend x 12/side - 2 pood KB; 1 min rest Time - 7:34
Angie 7 | 2010-01-27
3 pos clean at 95# Hang Snatch High Pull at 85# Snatch Balance - didnt max, but did my 3 sets at 100#. Challenging.
Matt 8 | 2010-01-27
I predominantly train the lower back squat but have started to incorporate the high bar back squat since I have come to the realization my quads are horribly deficient. I was just wondering, when I place the bar in the high bar position, I find it fairly uncomfortable, I was told I need to squeeze my shoulder blades together actively for the whole lift so the bar sits on the muscle and not my spine, however even when doing this I find it somewhat uncomfortable. Will this just take some getting use to, or am I missing something?
Greg Everett 9 | 2010-01-27
Robert - Feel out a weight that works for the sets/reps.
Greg Everett 10 | 2010-01-27
Matt - You might be placing the bar too high. Squeeze your shoulder blades back together and place the bar in the meat of your traps - just above the tops of your shoulders. It shouldn't be on top of the traps' insertion on the neck.
Robert Prieto 11 | 2010-01-27
Thanks Greg i used 70lb but left i could go on longer, guess ill find out tomorrow. My low back is sore from squating yesterday, but felt fine during the work out. I failed on rep 3 of 4th set was it me or was that a lot of volume for the back squat? the more the marrier i guess.
Alan Garvick 12 | 2010-01-27
Hey Greg, I'm 18 years old, I've been mainly powerlifting for about three years. I've followed starting strength, a westside-oriented program, and a 5x5 program, and then finally Crossfit for about 3 months before I got tired of losing strength and saw the light. I am by no means very genetically gifted and only got up to about a 230lb High Bar BS with good but not full depth (probably about half way between parallel and all the way down) and about a 260lb deadlift with good form. I lost strength on CF so these are no longer my numbers. I can get about 200lb with full depth for 1 rep on BS now. Snatch max is only 100lbs currently, and C&J is 140. So I came over to your site right before the beginning of the last strength cycle, which I followed. I think my form has gotten better for a newcomer to the fast lifts, but I could definitely still use improvement. I finally acquired some monetary provisions and ordered up your book earlier today. When I receive it, would you recommend finishing out this current 9 week cycle, or just go ahead and jumping into the "Beginner" cycle in your book that I've heard about. Sorry if this was an inappropriate place to post this question and too much personal info. Thank you in advance, and thanks for all the great online resources.
Greg Everett 13 | 2010-01-27
Alan - When you get the book, try the intermediate program in there. Keep it simple for as long as you make gains with it.
Alan Garvick 14 | 2010-01-27
Greg, thank you very much, I really appreciate it.
kecks 15 | 2010-01-28
regarding Steiner: http://www.facebook.com/#/photo.php?pid=30257618&id=1175976813
TeddyB_SC 16 | 2010-01-28
Clean 72kg H Sn Pull 51kg Sn Bal. 44kgx3x4
Björn Uddenfeldt 17 | 2010-01-28
Clean: 65 kg Snatch High Pull: 65 kg Snatch Balance 1RM: 70 kg, 75%: 52.5 kg Row lying on bench: 85 kg Max reps sit ups hanging in knees: 28+27 reps KB side bend, 32 kg, 3x12/12 Totally misunderstood the snatch pull. Too heavy and from the floor. Continuing with some tests today, messing up the programming.
Matt M. 18 | 2011-07-13
3pos 165 lbs Snatch High Pull 135 lbs Snatch Balance 225 lbs then 170 lbs x 2 x 3 2 rds rd 1 12 on ab wheel 12 each side kb side bend with 2pd in each hand rd 2 10 on ab wheel 10 on each side with 2 pd in each hand
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