3 sets: no rest:
20 m bear crawl
10 halfmoons" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday July 6 2010

  • Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
  • Press - 3 x 8
  • Bent row - 3 x 8
3 sets: no rest:
20 m bear crawl
10 halfmoons
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5 Comments
Björn Uddenfeldt 1 | 2010-07-06
A few days behind as always, but I just wanted to share my results from the squat-cycle:

BS: 145 kg - 12.5 kg pb!
FS: 120 kg - 10 kg pb!

Didn´t have more than 40 min today so I focused on the back squats. DId a few FS after I took of some weights. Really happy about the result, thank you for the programming!
Greg M. 2 | 2010-07-06
Greg-

Looking ahead a few days, I see rowing intervals Rx'd on Saturday after lifting. Got anny suggestions for a sub if I don't have access to a rowing machine?

I saw a 6% increase in my BS this last cycle, BTW. It was just what I needed.
Björn Uddenfeldt 3 | 2010-07-06
Couldn´t help my self:

http://vimeo.com/13135610

Definitely stronger after 6 weeks of CA! Will be interesting to see how the squatting carry over to other lifts.
Greg Everett 4 | 2010-07-06
Greg -

You can run or jump rope for whatever distance takes about 1:30-2:00.
Greg M. 5 | 2010-07-06
OK, Greg. Thanks for the feedback. I was thinking I might even swim laps later in the day as a sub, but that would actually be more trouble (plus I don't know what's coming up next week and I want to be recovered).
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