4 sets; no rest:
10 DB hang high-pull
10 sandbag push press" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday September 21 2010

  • Mid-hang power snatch + mid-hang snatch - 55%x3, 60%x3, 65%x3
  • Jerk - 75% x 3 x 3
4 sets; no rest:
10 DB hang high-pull
10 sandbag push press


Questions? Get answers here or post in comments.
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12 Comments
marcus 1 | 2010-09-21
WU- 300m run, mobility work, snatch progression 25/45 muscle snatch 65x5 power snatch/ohs 5x85 Mid Hang PSn/mid hang sn 95x3 105x3 115x3 Jerk 140x3 145x3 150x3 Conditioning 3:38 with 25# DB's and 40# sand bag
Craig C. @ The Compound 2 | 2010-09-21
•Mid-hang power snatch + mid-hang snatch - 55%x3 @ 135#, 60%x3@ 145#, 65%x3 @ 145# •Jerk - 75% x 3 x 3 @ 245# No metcon due to wierd impimgements in left elbow and right shoulder
Robert 3 | 2010-09-21
Questions about missing days. If I missed yesterday, do I just pick up today and forget about Monday. Or should I catch up at some point. Thanks, Rob
Greg Everett 4 | 2010-09-21
Robert - I would do Monday's workout today and skip today's.
Robert 5 | 2010-09-21
Thanks Greg, -Robert
CW 6 | 2010-09-21
Made some changes to today to prepare for a meet this Saturday. Power Snatch + Snatch: 73lb x 2 sets, 83lb x 2 sets, 88lb x 1 set Power Clean + Clean + Jerk: 103 x 2 sets, 113lb x 2 sets, 123lb x 1 set.
Alfred "Skinny Guy" 7 | 2010-09-21
P.Snatch + Snatch: 95#x3 105x3 115x3 Jerk: 170#x3x3 Conditioning: 2:35 w/75# Barbell Don't have heavy enough DBs
Nick 8 | 2013-09-24
Nick & Seth Snatch 80/85/95 Jerk 140 Nick 25# db + 20# med ball round 1 25# db both 2-4 Seth 40# db + 20# med ball round 1 30# db both 2-4 Tabata abs 6 rounds each except t2b 3 rounds Ab mat sit ups (Seth ghd) Plank holds (Seth 50 sec) Med ball sit ups 15# Leg lifts (Seth 50 sec) T2b
Michael K 9 | 2014-05-18
Are the percentages for the first movements based on max power snatch ... or on max snatch? -- Thanks. --
Steve Pan 10 | 2014-05-19
Should be off of your best snatch.
Paul 11 | 2014-08-13
Mid-hang power snatch + mid-hang snatch - 55%x3, 60%x3, 65%x3 Does this mean 3 sets or 3 reps per set? e.g.55%x3 means, 3 sets of MH Power Sn + MH Sn at 55% (9 sets total with 60% and 65%) OR 55%x3 reps of MH Power Sn + MH Sn (6 reps total per set) (3 sets total with 60% and 65%) Thanks
Steve Pan 12 | 2014-08-13
Paul - It should be 2+1. 2 power snatches and 1 snatch from mid thigh.
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