Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Rob clean
Wednesday March 10 2010

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 10/side
Print Friendly and PDF

8 Comments
Gleason 1 | 2010-03-10
c&j 75x1x4 c pull 90x3x3 c dl 100x3x3 bs 105x3x5 + 3bxj
Brian Reckdenwald 2 | 2010-03-10
Clean & jerk - 75% x 1 x 4 195 lbs x 1 x 4 Clean pull - 90% (of clean) x 3 x 3 240 x 3 x 3 Clean deadlift - 100% (of clean) x 3 x 3 265 x 3 x 3 Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps 265 x 3 x 5; 30" box Russian twist - 3 x 10/side w/ 20 lb ball
Rice Owls Catalysts 3 | 2010-03-10
C: C&J: 175#, CP: 235#, CDL:255# BS: 255#, 32 inch box jump BG: C&J: 135#, CP: 165# CDL:185# BS:185#, 32 inch box jump russian twists on decline bench w/med ball
Gios 4 | 2010-03-10
C&J 110 1x4 c pull 130 3x3 c dl 145 3x3 bs 170 3x5 russian twists 3x10 20#
Erik Reckdenwald 5 | 2010-03-10
Clean & jerk - 75% x 1 x 4 175 lbs x 1 x 4 Clean pull - 90% (of clean) x 3 x 3 205 x 3 x 3 Clean deadlift - 100% (of clean) x 3 x 3 235 x 3 x 3 Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps 245 x 3 x 5; 36" box Russian twist - 3 x 10/side w/ 14 lb ball
JP Griffin 6 | 2010-03-10
Clean & jerk - 75% x 1 x 4(135) Clean pull - 90% (of clean) x 3 x 3(155) Clean deadlift - 100% (of clean) x 3 x 3(175) Back squat - 75% x 3 x 5(165) Russian twist - 3 x 10/side
Andy 7 | 2010-03-10
Greg, would it be alright to instead work up to a 3RM on the Clean Deadlifts, or is that too heavy this early on in the cycle?
Greg Everett 8 | 2010-03-11
Andy -If you want - but for it to be a clean DL, it needs to actually look like clean posture - you're going to have trouble gauging what is actually a max. I would prefer you just work to a max-ish single; but either way, you'll be pretty knackered from it for the rest of the week.
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  |  Hidden

Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Olympic Weightlifting: A Complete Guide - Book & DVD Set
Olympic Weightlifting: A Complete Guide - Book & DVD Set
Strengthlete: Repair
Strengthlete: Repair
Olympic Weightlifting for Sports
Olympic Weightlifting for Sports
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
Weightlifting Programming: A Winning Coach's guide by Bob Takano
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