3 sets; no rest:
10 1-arm KB swings per arm
10 1-arm KB push press per arm
10 sit-ups

Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises.

Week 2 of 11" />

Home   |   Contact   |   Help   |   Mobile Diane front squat Monday December 20 2010 Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets Jerk dip squat - 5 x 3 3 sets; no rest: 10 1-arm KB swings per arm 10 1-arm KB push press per arm 10 sit-ups Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises. Week 2 of 11 Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Werksan Training Collars Ultimate Sandbag Bag & Filler Packages HiTech Technique Plates Jerk Logo T-shirt 4 Comments David Boyle 1 | 2010-12-20 Josh, I'm having a problem bringing the weight behind my neck after the push press. Are these supposed to mirror a "complex"? Thanks. Greg Everett 2 | 2010-12-20 David - There's no Josh here. These aren't supposed to mirror complexes; they are complexes. Keep practicing bringing the bar down. You should be able to lower a pretty big chunk of your best push press. David Boyle 3 | 2010-12-20 Greg, Man my mad...don't know where that came from. I figured that. This was day (1) of following your programming and I just noticed what I wasn't comfortable with. Going to continue to press on. Thanks Greg! Mike Maruffi 4 | 2010-12-21 Power snatch + OHS + snatch: 165-185-185-205-210 Push Press + jerk behind neck + jerk: 185-205-205-225-235 Jerk dip squats: 315 x 3 x 5 For the complexes, should we stick to a single weight for all sets or continue adding weight each set? Thanks again for the programming. 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 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 Werksan Competition Barbell The Coach's Strength Training Playbook Catalyst Athletics Weightlifting Hoody Olympic Weightlifting for Sports Olympic Weightlifting: A Complete Guide for Athletes & Coaches Werksan Training Barbell HAN Ultimate Whey Protein 2lbs. Dumbbell Moves DVD - Vol 2 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