3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Diane snatch
Thursday December 16 2010

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets
  • Clean & jerk - 60% x 3 + 1 x 5
  • Snatch balance - 5 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max
Print Friendly and PDF

9 Comments
Schon 1 | 2010-12-15
Greg, In the Olympic Lifts, on sets of 60sh- 80sh%, is the 1st pull(floor to knees?) 100% effort? Or are you just getting the bar going(heavy deadlift speed), and then exploding when bar passes your knees? When the load is heavy I need to go 100% from the floor. However, when the load is lighter, that explosion from the floor sends the bar to high, and it seems to mess up my timing. Thanks Schon
Jen Conlin 2 | 2010-12-16
Greg, As always thanks for an amazing site with loads of information that I use everyday for myself and the peeps I coach. I always enjoy you vid's of training. I would love to hear and see some warm up vid's. It's not that I don't know how to warm up myself or trainees it's that I want to know what REAL lifters do to warm up and I need some new ideas! Thanks! Jen
Greg Everett 3 | 2010-12-16
Schon -Yes, with lighter weights you will need to control the speed somewhat. Don't make it too slow - reduce the force only enough to lift it properly.
Greg Everett 4 | 2010-12-16
Jen - Doing some more warm-up videos is definitely on my list of upcoming content. I will see if I can find any real lifters for you.
Cain Morano 5 | 2010-12-16
Hey Greg, What are your thoughts on ramping the loads for each set in the warm up series? And what would you recommend as an upper and lower limit? Thanks for your time.
Greg Everett 6 | 2010-12-16
Cain - You don't need to use the same weight for all warm-up sets. I can't give you limits because I can't see you. Don't take it up heavier than what you can do perfectly. More than likely this will be less weight than you want to use.
Cain Morano 7 | 2010-12-16
Oops, I was talking about percentages of weights I would use, but what you said is more relevant for someone who doesn't know what they can handle yet. It sounds like I'll need to find that point by starting with low percentages and working up to where form falls apart.
Greg Everett 8 | 2010-12-16
Cain -These are warm-ups meant to be perfect - You should not even be approaching a point at which form falls apart.
Cain Morano 9 | 2010-12-17
Got it. 'warm up'. Light weights. I am still in that "I need to do more and screw around with the simple programming" phase.
Leave a Comment

Name
Comment
Verify
 

Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications  |  Hidden

Cooking for Health & Performance Volume 1 [E-Book]
Cooking for Health & Performance Volume 1 [E-Book]
Clean Progression Poster
Clean Progression Poster
Affiliate Annual Payment
Affiliate Annual Payment
Olympic Weightlifting Multimedia Quickstart Guide [E-Book & Website]
Olympic Weightlifting Multimedia Quickstart Guide [E-Book & Website]
Get Our Newsletter

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.


Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter





Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Weightlifting Programming: A Winning Coach's guide by Bob Takano
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
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