4 sets; no rest:
8 1-arm KB swings/arm
8 pull-ups" />

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Mike back squat
Tuesday January 3 2012

  • Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
  • Hang power clean (below knee) - 50% (of clean) x 3 x 4
  • Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3
4 sets; no rest:
8 1-arm KB swings/arm
8 pull-ups

Questions? Get answers here or post in comments.
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alex 1 | 2012-01-03
great wods bros, now I will be following you all, I wanna better my olimpic liftings, regards from Ecuador
Mike Burton 2 | 2012-01-03
Sir, I have a real problem with the snatch and the overhead squat, and I have no idea how to fix it. The other day I back squated 265 lbs and DL 305 lbs, which I thought wasnt bad considering I havent really lifted in five years. Although I used to lift allot I never did any Oly style lifting, but rather I was trained according to the Westside Barbell template.My biggest problem I have, in my opinion, is holding the weight overhead. Whenever I get the weight overhead I can hardly get parallel in the squat or feeling like im off balance, or my arms want to bend. Anyways dont mean to take up your comments area with all this, but any help or advice you can give would be great. Thanks, Mike
Rich, CrossFit Hustle 3 | 2012-01-03
Lifts felt great. Jerks to 185x2 P Cleans at 115 Sn PP/OHS at 115 3:57 on conditioning, strict pull-ups 40 ab roll-outs
Greg Everett 4 | 2012-01-04
Mike - Check out this article for some suggestions on improving flexibility for the OHS.
Mikey 5 | 2012-06-27
Hello there. Im new to this site. Im loving the cycles. I have a few questions, 1)when youre asking for hang power clean below knee, do i need blocks? or pick up the bar and slide down it down below knee then go? 2)when this comes up...Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3 means 3 snatch push press + 2 overhead squats = 1 set? thanks
Mikey 6 | 2012-06-28
With Jerks x3, x3, x2, x2 means two sets of 3 reps and then 2 sets of 2 reps with their perspective percentage??
Steve Pan 7 | 2012-06-28
MIkey - 1.) For the hang power cleans you can lower them to the knees. Block lifts will always be labeled as block lifts. 2.) That is correct. I would suggest checking out the About the Program tab here: catalystathletics.com/workouts/about.php
Mikey 8 | 2012-06-28
Thanks again Steve.
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