5 sets (5 min total):
KB clean + push press x 20 seconds/arm
20 sec rest" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Aimee clean
Tuesday January 4 2011

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
  • Snatch - 65% x 3 x 4
  • Snatch pull - 3 x 3 - use weight from last week's segment pulls
  • Snatch push press + OHS - 4 x 2+1
5 sets (5 min total):
KB clean + push press x 20 seconds/arm
20 sec rest
Print Friendly and PDF

4 Comments
Schon 1 | 2011-01-03
Greg, Hope you had a Merry Christmas and a good start to your New Year. On the segmented lifts should the weight be over our max weight. Also, is the "pause" in the pause squat at the bottom? Thanks Schon
Greg Everett 2 | 2011-01-03
Schon -The weight on the segment lifts will totally depend on the lifter. The better you are, the lighter they will be relative to your best snatch/CJ. If you're not technically great at the lifts, you'll be able to use a lot more weight in related strength exercises.Yes, pause is in the bottom of the squat.
kip 3 | 2011-01-04
First my screen name has nothing to do with pullups. Wow the pull up issue. The butterfly is like Greg said: for experienced games level athletes. I agree on all aspects of this little piece except the injury portion. I am not sure, so I will not be quick to judge, but I will say the butterfly is not optimal for performance. Every one who has has not seen GREGS ARTICLE (LINKED ON THE MAINPAGE) should read it. This article was written while Greg still drinking a little bit of Kool Aid. So this blog post should be an example for others. Remember CF pushed Greg to the side. Greg did not dis CF here today, just showed a better thought process behind a controversial subject. And how to manage the controversial movements. Great read
Jon Clarke 4 | 2011-01-04
Hey Greg, Thanks for putting the videos of Dan John and Mr. Grimes up. I enjoy the knoledge they are inparting. Can you please put up more of them? Please?!.....
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

Weightlifting Programming: A Winning Coach's Guide [E-Book]
Weightlifting Programming: A Winning Coach's Guide [E-Book]
Affiliate Annual Payment
Affiliate Annual Payment
Olympic Weightlifting Multimedia Quickstart Guide [E-Book & Website]
Olympic Weightlifting Multimedia Quickstart Guide [E-Book & Website]
Werksan Training Barbell
Werksan Training Barbell
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
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
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