3 sets:
400 m row sprint
1 min rest

Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Saturday September 4 2010

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
3 sets:
400 m row sprint
1 min rest

Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.


Questions? Get answers here or post in comments.
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8 Comments
John Belton 1 | 2010-09-04
Looking forward to this, only a few days into the new cycle but we're really enjoying it! Keep up The good work!
Brad C. @ The Compound 2 | 2010-09-04
Well, doing this at 4:30am after being called in to work was not a good idea. Snatch- 205. Failed at 215 (PR is 225) C&J- 225, Failed at 255 (PR is 285) Front Squat- Did not do. I realized that any attempts at PR's were futile and I had nothing in the tank at this hour. Next week...
CW 3 | 2010-09-04
Didn't get a rest day yesterday - was moving boxes and furniture for hours. Snatch - 63lbx2x2 73x1 83x1 93x1 98x1 103xfx3 Clean and Jerk: Skipped Front Squat: 45x5x2 95x3 115x1 135x1 145x1 155x1 165xfail. No time for conditioning.
marcus 4 | 2010-09-04
Max Effort Saturday #1 WU- 3x, 1min jump rope, 5ea- pull ups, dips, OHS, GHD sit ups, back extensions CA mobility work Snatch progression 25# bar Behind the neck push jerk x5 45# bar 5x muscle snatch 65# Max Effort Snatch 95#x5, 115#, 135#, 145#, 155#, 160#(f,f) Max Effort C&J 115#, 135#, 155#, 175#, 185#(f, f) Max Effort Front Squat 155#, 175#, 195#, 205#, 215# Conditioning: 3x Row 400m, rest 1 min. 1:18.8 1:30.8 1:28.4 Things I'm happy about: Snatch- first pulls felt good, stayed back, bar close C&J- 175 and 185 are both more than I have cleaned before. Felt good with the the speed of the third pull. FS- high elbows on all attempts, resisted the collapse at heavier weights. Things that need work: Snatch- My second pull is weak, as is the transition under the bar-NO SPEED- C&J- could not get low on the jerk, way to much pressing at max weights FS- just wanted to be HEAVIER! have a great day!
Alfred 5 | 2010-09-04
I was pretty sapped after work this morning before lifting, but I walked away feeling good. I was withing 5# of my PR on the snatch and I hit a new PR by 2# on the C&J. I know that not all Saturdays will go this well, but it's cool way to start the cycle.
Sam 6 | 2010-09-04
Bad day overall couldnt hit anything Snatch previous pr 70 kg, couldn't even hit 55. Shoulders started to hurt too. c&j previous pr 87.5 kg couldnt even jerk 70, due to shoulders hurting. Front squat hit 115kg (pr) , so thats good. Ah well just have to keep going!
Craig C. @ The Compound 7 | 2010-09-05
Max Effort Saturday #1 WU- besides usual joint mobility, also did handstand walk practice to loosen up shoulders prior to actual lifting warm ups. Max Snatch (previous PR-195#) 45 & 95xthe drill, 135, 155, 175, 195, 205#x0,0,1(pr), 215(pr), 220x f Max C&J (Previous PR-300#) 135x the drill, 185, 225, 255, 275, 285, 295(right foot forward), 305x0,0 (hit cleans easily on both attempts- PR on cleans) Max Front Squat (previous PR-345#) 315, 365(pr) Conditioning: 3x Row 400m, rest 1 min. 1:21 1:27 1:26 Really enjoyed my first week on this cycle and made some major improvements, despite starting the week fatigued
Nick 8 | 2013-09-07
Strength work Snatch max for the day 65/85/95/115/125/140 Nik 125/135f/140f Clean & jerk mftd 95/115/135/155/175/185 Nik 175/185f Front squat mftd 135/155/175/185/205/225/235f Nik 235/245f 3 sets 400m row on 10 1 min rest
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