Hang snatch high-pull, flat footed - 3 x 4

Front squat - 65% x 4 x 3

3 sets; no rest:
A1. Back extension (5 sec pause in top) x near max reps
A2. Standing plate twist x 10/side" />

Home   |   Contact   |   Help   |   Mobile Hagop sledge Hammer Wednesday December 8 2010 Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets Hang snatch high-pull, flat footed - 3 x 4 Front squat - 65% x 4 x 3 3 sets; no rest: A1. Back extension (5 sec pause in top) x near max reps A2. Standing plate twist x 10/side Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events HAN Ultimate Pro Blend Protein 2lbs. Cooking for Health & Performance Volume 1 E-Book PurePharma O3 Werksan Competition Barbell 4 Comments Steve S. 1 | 2010-12-08 Warm-up (65#, 85#, 85#) Power Clean + FS + Clean + Jerk (115#, 135#, 145#) Hang Snatch high-pull flat footed (95#, 115#, 115#) Front Squat - 155# Alfred "Skinny Guy" 2 | 2010-12-08 Pwr. Clean + Fr. Squat + Clean & Jerk (115#,155#,177#) (Should I have gone with 177# on the last one? That's like 80% of my C&J.) Hang Snatch High Pull Flat Footed (95#) Fr. Squat (165#) AC 3 | 2010-12-08 warmup: 45, 65, 75 P.Clean+F.Sqt+Clean+Jerk: 155x3 H.Snatch High Pull: 95, 95, 115 F.Sqt: 225 Brett 4 | 2010-12-09 warm-up - 45, 65, 75 (almost as awkward as the snatch Sotts Press Clean + Jerk series - worked up from 125, 145, 165, and 3 sets at 185 to feel out weight Flat-footed pulls at 125 (supposed to feel stress to traps or to hip speed?) Front Squats at 185, 185, 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. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 June May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set Gift Certificate Secrets of the ME Black Box DVD Olympic Weightlifting: A Complete Guide for Athletes & Coaches Olympic Weightlifting for Sports (E-Book) Werksan Upright Plate Rack Werksan Metal Training Plates - KGs Eat Time! DVD Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events Weightlifting Team Performance Menu Magazine Home Subscriber Login Issues Articles Workouts About the Program Workout Archives Exercise Demos Text Only Instructional Content Exercise Demos Video Gallery Free Articles Free Recipes Resources Recommended Books & DVDs Olympic Weightlifting Guide Discussion Forum Weight Conversion Calculator All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us