4 sets; no rest:
15 DB muscle snatch
15 pull-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Thursday October 14 2010

  • Power clean - (60%x1, 65%x1, 70%x1) x 3
  • Overhead squat - max for the day
4 sets; no rest:
15 DB muscle snatch
15 pull-ups


Questions? Get answers here or post in comments.
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10 Comments
Jeff 1 | 2010-10-13
Is the percentage based on max clean or max power clean? Thanks!
Greg Everett 2 | 2010-10-13
Off power clean
Ben M. 3 | 2010-10-13
Suggested load for DB MSn? Thank you for the programming Coach Everett, seeing great results!
Greg Everett 4 | 2010-10-14
Ben - Feel out something that will allow you to do all 15 reps consecutively in at least the first 2 sets.
Alfred "Skinny Guy" 5 | 2010-10-14
Pwr. Clean-135#,145#,155# OHS-205#,210# (Failed 225#, I know I can squat the weight, I just have to get better at the rack jerk.)
CW 6 | 2010-10-14
Power clean - (60%x1, 65%x1, 70%x1) x 3 98lb, 108lb, 113lb, Overhead squat - max for the day Hit 143lb. Might be PR, have to check. Pull ups tomorrow.
Brian V 7 | 2010-10-14
PC - 135, 145, 155# OHS - 215# Forgot my Oly shoes and had to lift in Inov-8s
Steve S. 8 | 2010-10-15
Power Clean (135#x1; 155#x1; 165#x1)x3 Max OHS - 195# 195 felt really solid on the OHS and I probably could have gone a fair but higher, but a foot injury is limiting me right now.
Mike t. 9 | 2010-10-15
Missed today's workout as my sister came into town. Am gonna knock it out Friday.
Jeff 10 | 2010-10-15
Did this a day late. PC: 111, 120.5, 130 OHS: 195 (PR tie) PCs felt light. Felt like I could have gone for new OHS PR, but I failed my only attempt and ran out of time. conditioning: 30 in plates on my adjustable DB handles (estimated 4-5# each along with collars). Maybe go lighter next time? Felt like I was pressing out a lot of reps and over-extending my back. 10:17
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