7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge

Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.

Week 3" />

Home   |   Contact   |   Help   |   Mobile Monday July 26 2010 Power snatch - 75% x 2 x 5 Jerk - 75% x 2 x 5 Snatch pull - 95% (of snatch) x 3 x 3 7 sets; no rest: 3 KB snatch 3 KB push press 3 KB overhead lunge Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set. Week 3 Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Werksan Squat Rack Cooking for Health & Performance Volume 2 E-Book Women's Square Logo Loose Shirt (Teal) Women's "Strength" Tank - Teal 5 Comments Andy 1 | 2010-07-25 Greg, I remember reading some of RA Roman's work, and I recall him saying that going beyond 90% in the snatch/clean pull adversely affects the coordination pattern of the lift. Your thoughts? Greg Everett 2 | 2010-07-25 Andy - Really depends on the athlete and the circumstances. If you have someone who is very strong but whose classic lifts are relatively low, 95% will actually be quite light and as a consequence, that concern is unfounded. For a more advanced lifter, 95% for reps might be too heavy at certain times, but appropriate at other times; and some lifters are very good at pulling, while others can't pull correctly even at 60%. So in a case like this where I'm programming for athletes I don't know and never get to see, I have to do a lot of assuming, and one of my primary assumptions is that 95% for pulls is more than likely not particularly heavy for most people doing these workouts. Andy 3 | 2010-07-25 Greg, you are right in that assumption (at least in my case). Thanks for the thorough answer! Ron Moodey 4 | 2010-07-27 Pwr Snatch: 135 Jerk: 265 Snatch pull: 140 KB: 44 kg Brian Reckdenwald 5 | 2010-07-27 Power snatch - 75% x 2 x 5 65 x 2 x 5 Jerk - 75% x 2 x 5 93 x 2 x 5 Snatch pull - 95% (of snatch) x 3 x 3 92 x 3 x 3 7 sets; no rest: 1 pood 3 KB snatch 3 KB push press 3 KB overhead lunge Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set. 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 The Kono Project DVD - Women Ultimate Sandbag Bag & Filler Packages Women's Square Logo Loose Shirt (Teal) HAN Ultimate Pro Blend Protein 2lbs. Dumbbell Moves DVD - Vol 3 Equipment Packages / Bulk Orders The Kono Project DVD - Men & Women Catalyst Athletics Weightlifting Hoody 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