Control snatch and CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you're not starting to feel recovered by Wednesday.

Week 5" />

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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday September 27 2010

  • Snatch - 90-95% x 1
  • Clean & jerk - 90-95% x 1
  • Front squat - 90% x 1
Control snatch and CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you're not starting to feel recovered by Wednesday.

Week 5
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12 Comments
Paul Klein 1 | 2010-09-27
Greg, I follow the programming at OPT and I want to thank you for taking the time to add to the last OLY cycle. I made a lot of gains and learned a lot at the same time. Your input was priceless. Hopefully the next time you are in the North Carolina area for a seminar I will be able to learn more from you.
Craig C. @ The Compound 2 | 2010-09-27
Snatch - 90-95% x 1 @ 205# (91% of 225#) Clean & jerk - 90-95% x 1 @ 290# (90% of 320#) •Front squat - 90% x 1 @ 335# (90% of 370#
marcus 3 | 2010-09-27
Snatch- 90-95%x1= 145# C&J- 90-95%x1= 175# Front Squat 90-95%x1= 205#
Thomas Rosander 4 | 2010-09-27
Snatch- 90%x1 60KG C&J- 90%x1 81KG FS- 95% 100KG Crossfit Norrtaelje, Sweden.
Brad C. @ The Compound 5 | 2010-09-27
Snatch: 216x1 C&J: 275 No time for front squat work.
Mike McGoldrick 6 | 2010-09-27
Greg, Just wanted to thank you for the programming. I have been following the program for 4 weeks now and am ready to go. Looking forward to competing this weekend in Colorado. Thanks again, Mike McGoldrick CrossFit Memphis - Faction Strength and Conditioning
Alfred "Skinny Guy" 7 | 2010-09-27
Snatch-157# C&J-205# Fr. Squat-220# Felt good today, hope it continues for the rest of the week.
Alfred "Skinny Guy" 8 | 2010-09-27
Oh shit, I have that same PTW shirt. lol!
Gene 9 | 2010-09-27
Snatch 75kg CJ 101 kg No time for Front squats
Travis 10 | 2010-09-28
Woo, Alfred! That shirt is oldschool. Like, circa 2003. Got it when they were touring for You Come Before You. Shame they just broke up :(.
Alfred "Skinny Guy" 11 | 2010-09-29
Travis - Yeah dude, sucks about the break up. Seems like it's for good too. Chris lives out west now & Ryan moved away as well. The only one left around these parts is Jeff. I saw him recently & he doesn't seem to give any hope to the idea of them getting back together.
Nick 12 | 2013-09-30
Catalyst day 20 Snatch 90-95% x 1 (135#) Clean & jerk 90-95% x 1 (170#) Front squat 90% x 1 (210#) Tabata abs 6x Med ball sit ups 15# Plank holds Abmat sit ups Leg raises
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