3 sets; no rest:
10 1-arm KB swing
10 1-arm KB push press
Complete 10+10 each set before switching sides" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Thursday November 11 2010

  • Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
  • Overhead squat - heavy single
3 sets; no rest:
10 1-arm KB swing
10 1-arm KB push press
Complete 10+10 each set before switching sides

Questions? Get answers here or post in comments.
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KEITH FINE 1 | 2010-11-10
should my % be that of my power clean or clean?
Steve S. 2 | 2010-11-11
Power Clean - 155#, 165#, 17# OHS - 185#, could have gone heavier but ran out of time this morning. Might go at it again this evening.
Greg Everett 3 | 2010-11-11
Keith-Your percentage will be based off of your best power clean.
Mike T 4 | 2010-11-11
Power Clean: 95 OHS: 120 (failed on 130) Metcon: 3:46 with 1 pood.
Keith Fine 5 | 2010-11-11
Power Clean- 105#,115#,120# OHS-115#
Jeff 6 | 2010-11-11
PC: 130#, 140#, 150# conditioning: 1.5 pood 4:40 Didn't put the bell down, but it wasn't exactly unbroken. OHS: worked up to 180#, but dilly-dallied too much and ran out of time. Maybe I'll take another stab at it tomorrow.
Jojo 7 | 2010-11-12
PC: 135#, 145#, 155# OHS: 175# (20# PR.. yesss!!) Metcon: 4:02 1 pd (I didn't quite go for the speed on this, worked on form.. still trying to smoothen out my KB press to not bang it on my arm..)
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