3 sets: no rest:
10 DB chainsaw rows/side
15 jackknife sit-ups

You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.

Go heavy on the DB chainsaw rows - use your whole body to get the weight up." />

Home   |   Contact   |   Help   |   Mobile 69kg women's winners at the 2010 American Open Tuesday December 21 2010 Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets Snatch - 65% x 3 x 5 Snatch push press + OHS - 5 x 3+1 3 sets: no rest: 10 DB chainsaw rows/side 15 jackknife sit-ups You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps. Go heavy on the DB chainsaw rows - use your whole body to get the weight up. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events The Portable Greg Everett: Collected Articles 2005-2012 (E-Book) Werksan Economy Training Bumpers Werksan Competition Barbell Eat Time! DVD 4 Comments Schon 1 | 2010-12-21 Greg In this/these programs where would you work in a deadlift workout? I am coming from a "power bodybuilding" routine where I did deadlifts on back day. With Oly lifting Iam realizing their are no "back days". Maybe at the end of the Saturday workout? Thanks Schon Greg Everett 2 | 2010-12-21 Schon - Every day is back day in weightlifting. If you want to add deadlifts, I would do it either on Thursday or Saturday. If the weight and volume you're planning is pretty high, Saturday would be better. Schon 3 | 2010-12-21 Thanks, Yes after 30 years of lifting I have never squatted or pulled so much as I have over the past month. Nice. It's funny how it has taken getting "old"(40) to be able to embrace other methods of weightlifting and conditioning. Thanks again Schon Kyle 4 | 2010-12-21 If you don't feel your back on those segment pulls you must be doing them wrong! 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 Economy Set Catalyst Athletics Book of Programs (E-book) Eat Time! DVD Catalyst Stainless Steel Water Bottle Jerk Progression Poster Dumbbell Moves DVD - Vol 1 Gift Certificate Olympic Weightlifting Seminar DVD - Greg Everett 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