4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold

Add weight to the pause back squats from last week based on feel; probably 3-5%." />

Home   |   Contact   |   Help   |   Mobile BLOG ARTICLES WORKOUTS EXERCISES VIDEOS PHOTOS RESOURCES FORUM STORE CERTIFICATION AFFILIATES MAGAZINE SERVICES GYM Dion back squat Saturday December 25 2010 Your choice of warm-up series x 4 sets Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk - same as snatch Pause back squat (3 sec pause) - 3 x 3 Back squat - 80% of your pause squat weight x 5 x 3; max 2 min rest between sets 4 sets; no rest: A1. Stiff-legged deadlift x 5 A2. Weighted planks - front/side - 10 sec hold Add weight to the pause back squats from last week based on feel; probably 3-5%. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Certifications Women's Square Logo Loose Shirt (Pink) Dumbbell Moves DVD - Vol 3 Podium Gold Creatine - Tablets Jerk Logo T-shirt 3 Comments Schon 1 | 2010-12-23 Greg Thanks for posting early. In the snatch balance lift are you catching the bar in a deep snatch position or catching it above parallel and riding it down below parallel? Thanks Schon Greg Everett 2 | 2010-12-24 Schon- The goal is to elevate the bar as little as possible and drive yourself down into elbow lockout. If this is done perfectly (it never is), you would be receiving at right around parallel. In any case, you will receive it higher than the bottom and sit all the way in; work on getting closer to the bottom without falling out from under the bar. Schon 3 | 2010-12-24 Great. Have a Merry Christmas Schon 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 & Certifications Weightlifting Certification Level 1 - Sunnyvale, CA - May 3-4 Jerk Logo T-shirt Werksan Squat Rack Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts Women's "Strength" Tank - Teal Gift Certificate "Place Bar Here" Logo T-shirt Bones of Iron: Collected Articles on the Life of the Strength Athlete (E-Book) 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