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" />

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


Questions? Get answers here or post in comments.
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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.
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