Week 3 of 9" />

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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 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
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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
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