3 sets:
A1. Back extension x 10
A2. Planks front/side - max hold; add weight if more than 1 min" />

Home   |   Contact   |   Help   |   Mobile Aimee clean Tuesday June 8 2010 Snatch pull off blocks - 110% (of snatch) x 3 x 5 Jerk rack support - 3 x 5 sec hold @ max weight Back squat - 80% x 2 x 6 3 sets: A1. Back extension x 10 A2. Planks front/side - max hold; add weight if more than 1 min Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Equipment Packages / Bulk Orders HiTech Technique Plates Gift Certificate Catalyst Stainless Steel Water Bottle 6 Comments Björn Uddenfeldt 1 | 2010-06-08 The 30 HBBS the other day, last set: http://vimeo.com/12399981 Tipping forward, especially on the 2nd rep, but I´m happy I was able to do it! :) Also a step forward with the snatches: http://vimeo.com/12399895 JHo 2 | 2010-06-08 Snatch Pull off blocks 102k Jerk Rack Support 125k, 125, 145k, 155k Back Squat 143k Jerk rack support was murder. I thought my clavicles might break. I feel so far from getting 300lbs over my head. 45k squat clean 20 situps MRI 7 min 5 rounds 5 cleans. Situps should have been faster 3 sets HSPU on parallettes 5 Back X 10 JR 3 | 2010-06-09 Useful post here. I'm an older lifter with businesses to run and kids to raise, so having a well programmed 3 day routine is perfect. thank you for helping those of us who love weightlifting but cant seem to fit it in 5 days per week. Jason Kinser 4 | 2010-06-09 Great post. Especially for those of us with more responsibilities than time. Greg M. 5 | 2010-06-09 Ah, so THAT's what it's going to feel like when I'm able to stand up wtiht a 120 kg rack (74 kg novice). Awesome -- can't wait to get there! Björn Uddenfeldt 6 | 2010-06-10 Totally missunderstood todays wod. Cleans instead of snatch and support with my max jerk (instead of max of support). Anywho: Clean pull off: 120 kg x 2 set, 110 kg x 3 set Support: 100 kg BS: 100 kg BS walkouts 3x8 sek 140 kg Planks, front 3 x 1 min, sides 30 sec x 1 min Leave a Comment Name Comment Verify   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. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Werksan Upright Plate Rack Women's Square Logo Sweatshirt Gift Certificate Secrets of the ME Black Box DVD Podium Gold Creatine - Powder Poster Package - Snatch, Clean, and Jerk Weightlifting Programming: A Winning Coach's Guide Werksan Horizontal Plate Rack Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events 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 All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us