Week 4" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING PROGRAM

Program Help | Exercise Demos | Programs


weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday September 20 2010

  • Snatch - 79% x 1 x 3
  • Clean & jerk - 74% x 1 x 3
  • Snatch pull on 2" riser - 90% (of snatch) x 3 x 3
  • Front squat - 84% x 2 x 4
Week 4


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

9 Comments
Craig C. @ The Compound 1 | 2010-09-20
Snatch - 79% x 1 x 3 @ 190# (even though I only hit 185# on Sat.) Clean & jerk - 74% x 1 x 3 @ 240# Snatch pull on 2" riser - 90% x 3 x 3 @ 225# Front squat - 84% x 2 x 4 @ 310# Slow moving today, but felt more recovered.
marcus 2 | 2010-09-20
Snatch 125x1x3 Clean and Jerk 135x1x3 Snatch pull on riser 145x3x3 Front Squat 190x2x4 Stuff felt pretty good today. Still not dropping low enough on the jerk.
Brad C. @ The Compound 3 | 2010-09-20
Snatch: 190 x 1x3 Clean & Jerk: 245 x 1x3 Snatch Pull on 2" Riser: 225 x 3x3 Front Squat: 310 x 2x4
CW 4 | 2010-09-20
Snatch - 79% x 1 x 3 93lb x 1 x 3 Clean & jerk - 74% x 1 x 3 113lb x 1 x 3 Snatch pull on 2" riser - 90% (of snatch) x 3 x 3 103lb x 3 x 3 - first time using a riser - very different. Front squat - 84% x 2 x 4 135lb x 2 x 4. Heavy.
Gene 5 | 2010-09-20
Snatch - 79% 61kg x 1 x 3 Clean & jerk - 74% 75kg x 1 x 3 Snatch pull on 2" riser - 90% 70kg(of snatch) x 3 x 3 Front squat - 84% 205# x 2 x 4 Snatches were going terrible until I realized I had 10 kg more on bar than I had intended. Kilos is a whole new language! Snatch pulls from risers felt way more powerful! I was able to pull to my Adams apple...
Mikkel Højlund 6 | 2010-09-21
Snatch 51kg x 1 x 3 Clean & Jerk 62kg x 1 x 3 Snatch pull on riser 60kg x 3 x 3 Front squat 101kg x 2 x 4 Greg: Was it deliberate that the boxjumps were missing? - I can see that squat-volume seems to decrease towards the end of the cycle.
grady mac 7 | 2010-09-21
http://www.members.shaw.ca/weights2/KIM-Kwang-Hoon.jpg Same Loading sequence!
Greg Everett 8 | 2010-09-21
Mikkel - Yes, no box jumps today.Grady - Nice catch, Rainman.
Nick 9 | 2013-09-23
Catalyst day 16 Snatch 79% x 1 x 3 (115#) Clean & jerk 74% x 1 x 3 (135#) Snatch pull on 2" risers 90% x3x3 (135# used 25# plates for risers) Front squat 84% x 2 x 4 (195#) Run intervals 1600m / rest 2 minutes 800m / rest 1 minute 400m Nick 8:28/4:09/2:00 Seth 8:40/4:12/2:02
Leave a Comment

Name
Comment
Verify
 

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

Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set
Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set
Werksan Training Bumper Plates
Werksan Training Bumper Plates
Werksan Training Set
Werksan Training Set
Catalyst Athletics Weightlifting Letter Block - Women's Tank
Catalyst Athletics Weightlifting Letter Block - Women's Tank
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.

ASK GREG

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

Submit Your Question
WEIGHTLIFTING TEAM

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

Read More
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
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