Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk

Program Help | Exercise Demos | Programs

weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Saturday September 11 2010

  • Snatch - max for day
  • Clean & jerk - max for day
  • Back squat - max for day
4 sets:
10 1-Arm KB swing/arm
10 pull-ups

Questions? Get answers here or post in comments.
Print Friendly and PDF

Mikkel Højlund 1 | 2010-09-11
Snatch: up to 64kg - new PR C&J: up to 80kg - new PR (at least without press-out) Back squat: up to 140kg Conditioning: 10 KB swings 32kg 10 Pull-ups (kipping)
Brad C. @ The Compound 2 | 2010-09-11
Snatch: 225. Tied PR. Missed it twice before so I didn't want to try for a new PR today. Happy with 225 for the moment. Goal this cycle is 240. C&J: 275. Failed at 295 3 times. Old PR is 285, and my goal for this cycle is 315, so I have a lot of work to do. Back Squat: 405. High bar and butt to ankles, which is different then I usually squat (low bar). I'm okay with 405 for now. Conditioning: I used a 44# KB and pull ups were as follows: all 10 strict in the first round, 6 strict and 4 kipping in the second round, and 4 strict and 6 kipping in rounds three and four. Time was 6:33.
Craig C. @ The Compound 3 | 2010-09-11
Snatch - 205# (failed @ 225 x 4) Clean & jerk- 315# (up 20# from last week, up 10# on best clean) Back squat - 405# 4 sets: 10 1-Arm KB swing/arm @ 44# 10 pull-ups (rings) strict each set till failure 8:23
CW 4 | 2010-09-11
Made up Monday's workout today, added some volume. Snatch - 88lb x 1 x 5 missed the second one, didn't finish pull. Clean and Jerk: 113lb x 1 x 5. Missed the third, made it up. Sn Pull: 108lb x 3 x 3 Sn DL: 113lb x 3 x 3 Front Squat: 120lb x 3 x 5 with box jumps. Some pull ups at the end.
Mark V 5 | 2010-09-11
Snatch - 190 lbs. Clean and Jerk - 225 lbs. HB Back Squat - 295 lbs. PR on the snatch.
Gene 6 | 2010-09-11
Used today to practice warm-up attempts, and made 3 attempts like I'd do in competition. Snatch (pr is 76) 70-75-79(miss) I was feeling so good at 75 I tried to go big. I was very close, made 3 total attempts, but no quite there. C&J (pr is 95) 90(miss)-90-96(PR) I then attempted 101 for same reason and missed 1X. Back Squat (PR is 270#) 275-280-285-290 Lesson learned: 1kg PR is better than a miss. Next time I'll be a bit more conservative, cause I probably could have snatched 77!
jongb 7 | 2010-12-05
How long have I been saying i need some snatch coaching? SN-135 of course. CJ- 195, missed 206 BS- 405 then metcon as rx'ed.
Leave a Comment


Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  Video & DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications

Catalyst Athletics Nylon Lifting Straps
Catalyst Athletics Nylon Lifting Straps
Catalyst Athletics Book of Programs [E-book]
Catalyst Athletics Book of Programs [E-book]
Olympic Weightlifting: Cues & Corrections
Olympic Weightlifting: Cues & Corrections
Olympic Weightlifting for Sports
Olympic Weightlifting for Sports
Get Our Newsletter

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.

Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter

Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.


Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator