3 sets; no rest:
20 halfmoon (10/side)
10 barbell bent row" />

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olympic weightlifting, weightlifting, snatch, clean, jerk

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Thursday September 9 2010

  • Jerk - max for day; 80% of that x 2 x 3
  • Mid-hang or block snatch - 70% x 3 x 3
  • Mid-hang or block clean - 70% x 3 x 3
3 sets; no rest:
20 halfmoon (10/side)
10 barbell bent row

Questions? Get answers here or post in comments.
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Alfred "Skinny Guy" 1 | 2010-09-08
Question - I have a swim meet this weekend, so I can't lift on Saturday. Should I just do Saturdays work on Friday? What would you suggest? No, I'm not swimming. I'm coaching, but these meets take all day.
marcus 2 | 2010-09-09
WU- 2min jump rope, 300m run, CA mobility work, snatch progression 25#/45#, 5x65# muscle snatch, 5x65# behind the neck jerk Jerk max for day worked up to 195# Then 155#x2x3 Mid-Hang Snatch- 110#x3x3 Mid Hang Jerk- 125#x3x1 then 140x3x2 Conditioning 5:23 with 40# sand bag and 95# bent row
Greg Everett 3 | 2010-09-09
Alfred - Doing Saturday's workout on Friday is fine. You likely won't lift as heavy, but it will still be productive.
Sam 4 | 2010-09-09
Similar question about scheduling, with school starting I dont' think I'll be able to make it to the gym on wednesdays. I was thinking of cutting out tuesdays power work, and moving wednesdays work to tuesday. Then moving snatch balance/ohs to thursday or do snatch balance/ohs on friday seperately. Any suggestions would be appreciated.
Alfred "Skinny Guy" 5 | 2010-09-09
Jerk max for day - 230# (PR by 5#) Then 187#x2x3 (worked a little over 80%, felt good) Snatch form Blocks (used a jump box)- 115# Clean from Blocks - 157# (worked over 70%, miscalculation) Conditioning 4:31, I have no idea what my sandbags weigh (I stole them from a construction sight) and 155# on the Bent row.
Alfred "Skinny Guy" 6 | 2010-09-09
Thank you much
Greg Everett 7 | 2010-09-09
Sam - Your proposed change should work fine.
Marcus Herou 8 | 2010-09-09
Hi Greg. Running a Swedish CrossFittish Box and have added CA as the preference for elevating our Olympic Lifting performance. I struggle with the problem of delivering most bang for the buck to my team since all time spent at the gym comes with a price tag. Simple question to not dig too deep into programming: If you would be forced to choose amongst the excercises that you deliver in your program each day and you needed to prioritize. In which order would you prioritize them ? I'm basically talking about: (Power/Squat)Snatch (Power/Squat)C&J OHS All pull variants F/B Squatting Snatch Balance Muscle Snatch etc. As of current I prioritize the big lifts since I think that it deliver most bang for the buck. This means no extra training on for example Snatch Balance, 3rd pull and so forth. The audience for the programming are moderately strong but not that explosive or gymnastic/mobile (130-160kg bench, 200kg-260kgDL, 140-200kg Back Squat, C&J ~ 110kg, Snatch 70-90), really varied mobility skills, former elite in their niche, 30-35 year old, competing individuals with 15-20 years of training in general, about a year of OL experience CrossFit style (which is like 1 month for you guys). As you see there is a huge gap between the power lifts and the OL-lifts :) Really tricky question in it's simpleness. Cheers PS. BYTW I train with some guys which I think attended a weekend seminar with you a few weeks back (think it was in Denmark was it not?) Anyway they give me a lot of grief for not attending. Ds.
Marcus Herou 9 | 2010-09-09
Oh BYTW we are scheduled one week behind your programming so we are maxing tomorrow. Where should I post the results to be most polite?
Mikkel Højlund 10 | 2010-09-09
Jerk from the racks: 20-50-50-50-60-65-65-70-75-75kg 65kgx2x3 Snatch of blocks: 20x3-40x3-45kgx3x3 Clean of blocks: 40x3-60x3-65x3x3 Conditioning 10kg-ish sandbag 40kg BB BOR
Greg Everett 11 | 2010-09-09
Marcus - How I would prioritize exercises depends on the needs of the athlete. So with your example of athletes who tend to be strong but not as skilled, it makes more sense to emphasize the skilled lifts over the strength lifts. In other words, they will still be fine with less exposure to squatting and pulling, at least temporarily. So maybe something like:BSSnatchJerkCleanOHS/Snatch balancePower snatch/cleanAnd you can post your results on the day you do them even if the workout is different from what's posted.
Marcus Herou 12 | 2010-09-09
Excellent, thx will start posting.
Sam 13 | 2010-09-09
Jerk from the racks: max 92.5 80 x1x3 Snatch : 40x3x3 (shoulders were done after jerk) Clean of blocks: 62.5 x3x3 Conditioning 35 # plate 50 kg bent over row also heres a video (poor quality ) of my 90 kg jerk http://www.youtube.com/watch?v=CaDj2kWZENI Any feedback appreciated
CW 14 | 2010-09-09
Missed a few days due to moving. Did Wednesday's workout today. A mish mash of Tuesday/Thursday's tomorrow, and Monday's on Saturdays. Back to normal next week. Snatch 83lb x 1 x 3 Clean and Jerk 118lb x 1 x 3 Clean Pulls 148 x 3 x 3 Clean Deadlift 153 x 3 x 3 Back Squat 150 x 3 x 5 with box jumps
Brad C. @ The Compound 15 | 2010-09-09
Jerk- 320x1 (New PR!), then 260 x 2x3 Mid-Hang Snatch- 170 x 3x3 Mid-Hang Clean- 225 x 3x3 Conditioning: 3 sets, no rest: - 20 Halfmoons with a 45 lbs plate - 10 barbell rows @ 225 Did this all while wearing a 35 lbs vest in 9:45. Felt pretty fried during this WOD today. Looking forward to the rest day.
Gene 16 | 2010-09-09
Jerk - max for day 70-80-85-89-92-96kg pr! 80% of that 77kg x 2 x 3 Mid-hang snatch 70% 54kg x 3 x 3 Mid-hang clean - 70% 67kg x 3 x 3 I usually use straps for pulls, tried them on hang snatches today for first time, worked nicely. Then tried them on hang cleans. I bet you can guess how that went... Thanks for PR on Jerk!
Greg Everett 17 | 2010-09-09
Gene -Definitely don't use straps on cleans.
Craig C. @ The Compound 18 | 2010-09-10
Jerk - max @ 320# -80% x 2 x 3 @ 260# Mid-hang snatch -70% x 3 x 3 @ 160# Mid-hang clean - 70% x 3 x 3 @ 225# 3 sets; no rest: 20 halfmoon (10/side)@ 70# sandbag 10 barbell bent row @ 225# - 7:55 Did this on Friday, saturday workout going to be rough tomorrow
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