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Home   |   Contact   |   Help   |   Mobile Monday October 18 2010 Back squat - 78% x 3 x 10 Snatch pull - 93% (of snatch) x 3 x 2 Snatch deadlift - 103% x 3 x 1 Week 3 of 9 Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events "Place Bar Here" Logo T-shirt PurePharma O3 Werksan Training Set Weightlifting Programming: A Winning Coach's Guide (E-Book) 10 Comments EFS 1 | 2010-10-18 Hello Greg, I've been having trouble with a flare up of bursitis in my hip and low back when I do back squats lately - welcome to the wonderful world of being 43! I've noticed it does not bother me so much when I front squat. I'm 6'6"and have issues staying upright when I back squat which probably at least exacerbates the issues. Question: Where do you fall in the time honored debate of replacing back squats with front squats? Is this kind of like splitting hairs? Thanks Much EFS Steve S. 2 | 2010-10-18 Back Squat - 207#x3x10 Snatch Pull - 160#x3x2 - should have gone heavier on these Snatch DL - 185#x3x1 EricB in IL 3 | 2010-10-18 Hi Greg, A couple of months ago someone had asked for a 3 days-a-week program. Now that my endurance racing season is over for the year, I plan on starting this program. I just wanted to clarify that the protocol in your earlier response is still "reps x sets" just like the regular CA program. For example on Day 1 it is 3 sets of 5 reps of front squat. Thank you again for all you do in the Oly community. I am looking forward to increasing my Sn and C&J numbers. Greg Everett 4 | 2010-10-18 EFS - You'll be fine replacing back squats with fronts. Greg Everett 5 | 2010-10-18 EricB - As long as there is "weight x" in front of the numbers, it is weight x reps x sets. If you see a set/rep prescription without a weight, it's sets x reps. Alfred "Skinny Guy" 6 | 2010-10-18 Bk.Squat-240# Snatch-160# Snatch Pull-175# Conditioning: 10-9-8-7-6-5-4-3-2-1 pull-up 1-2-3-4-5-6-7-8-9-10 burpee 3:49 Jeff 7 | 2010-10-18 BS: 215 snatch pull: 150 snatch DL: 160 (should have been 165, but I just noticed this now) CW 8 | 2010-10-19 Back Squat: 160lb x 3 x 10 No time for Snatch pulls and deadlifts Mike T. 9 | 2010-10-19 My schedule is kinda all screwed up -- I had family visiting and am still battling this hip soreness/bursitis, etc. Snatched and clean and jerked up. Missed 95 on the snatch Missed 120 on C+J. Not too far off from my PRs (100 and 131) so I have hope. Hope to get back on schedule today. Rob Sheldon 10 | 2010-10-19 BS: 235 Snatch Pull: 175 Snatch Deadlift: 195 Leave a Comment Name Comment Verify   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. 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