3 sets:
A1. RDL x 5
A2. KB cross-chop x 10/side" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Dion split jerk
Saturday June 5 2010

  • Snatch - (60% x 1, 65% x 1, 70% x 1) x 2
  • Back squat - 80% x 5 x 6
  • Bulgarian split squat - 3 x 8
3 sets:
A1. RDL x 5
A2. KB cross-chop x 10/side
Print Friendly and PDF

11 Comments
Cuban B 1 | 2010-06-04
What time is it? It's PRIME TIME.
JHo 2 | 2010-06-05
Are we supposed to rest between the 60, 65, and 70% snatches or just change the weight and go?
Greg Everett 3 | 2010-06-05
JHo - Rest as you would normally between snatch sets.
Andy 4 | 2010-06-05
Hey Greg, just got your book in the mail. I'm wondering which program template to follow, the intermediate program in your book (along with the strength and power phases), or your WOD on this site? Both seem very effective, but I'm wondering what the major (if any) differences are.
Greg Everett 5 | 2010-06-06
Andy - I would start with the intermediate program in the book for several weeks, tap that out, then re-evaluate.
Erik Reckdenwald 6 | 2010-06-06
Snatch - (60% x 1, 65% x 1, 70% x 1) x 2 (115# x 1, 125# x 1, 135# x 1) x 2 Back squat - 80% x 5 x 6 265# x 5 x 6 Bulgarian split squat - 3 x 8 95# x 8 x 3 3 sets: A1. RDL x 5 = 185# A2. KB cross-chop x 10/side = 35#
JHo 7 | 2010-06-06
Snatch 55x1, 60x1, 64x1 Back Squat 125x5, 135x5, 143x4 bulgarian split squat 42x8, 50x8, 53x8 10 ball slams 25# 20 Double unders 5 rounds 1000m row 10 ball slams 25# 20 Double unders 5 rounds for time 11:15. goal of sub 10 next time. Back was feeling off, plus switching to a high bar back squat has been an awkward adjustment. Snatch felt great.
Björn Uddenfeldt 8 | 2010-06-08
S: 40 kg - Fast and no wobbling, improvement! HBBS: 100 kg - Not shure if i could do this, but it went well. Rest 2-2:20 min b/t sets Bulgarian: 30 kg barbell - Need to improve balance + Finisher: RDL: 50 kg, Crosschops: 24 kg Time: 3-4 min
Emil 9 | 2013-09-01
backsquat 80% x5 x6, is it 5 repetition and 6 sets or the opposite?
Steve Pan 10 | 2013-09-03
Emil - That would be 6 sets of 5 reps. Read the About the Program section to the right for more information on notation.
Andrew Karlovich 11 | 2014-04-13
Snatch 115,125,135# Back Squat 260# BSS 90#
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

Werksan Training Collars
Werksan Training Collars
PurePharma O3
PurePharma O3
Catalyst Stainless Steel Water Bottle
Catalyst Stainless Steel Water Bottle
Jerk Progression Poster
Jerk Progression Poster
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 Complete Guide for Athletes & Coaches 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