Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk

Program Help | Exercise Demos | Programs

weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Steve transition / scoop /double knee bend during clean
Saturday March 31 2012

  • Back Squat - 80% x 3 x 8
  • Snatch - 70% x 3 x 2, 75% x 2 x 3
  • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
  • Snatch High-Pull - 70% (of snatch) x 3 x 3

Questions? Get answers here or post in comments.
Print Friendly and PDF

Link 1 | 2012-03-30
I have a couple of plates in my arm and shoulder from older injuries, and recently my arm has been bothering me...x-ray, analysis, and...prognosis is surgery to take it all out. Pist, fed up with breaking down the body, desiring to build the body up, steps forward not back type of deal, I go ahead in this afternoon and at least do the squat aspect of today's WOD to blow off the steam of an awful morning at the doctor's office...and, what happens, but a pulled left quad on the fifth set of eight at 330# on the way up from bottom back squat position. This site will not allow me (appropriately) to type and post what I am saying and thinking about the world on this day. Not even a week into a set goal and two setbacks in a row. Back...don't know when.
Nick 2 | 2012-03-31
Link, keep your head up. Injuries are tough to deal with. Give it some time and let your body recover. Eat clean and stay positive. You'll be back in no time
Link 3 | 2012-03-31
Cheers, Nick
Nick 4 | 2012-03-31
bs 225# sn 115# /125# cnj 165# /175# snp 115# Havent tested squat in a while so bumped up the weight slightly (5lb). Snatch and CnJ were rounded up. Messed up weight on first set of 3x2 (5lb), so also moved up the weight on the 2nd set (5lb). Feeling good after 1st week. Enjoying the program
Greg Everett 5 | 2012-04-02
Link - Good luck with your recovery. Probably not what you want to hear when you're presently pissed off, but keep in mind that your attitude will have a huge effect on your progress. Do your best to stay positive.
Link 6 | 2012-04-03
Thanks, Greg. And, if all I got to complain about is my weightlifting, then life is good.
Dylan 7 | 2013-05-28
Kind of a dumb question, but which number represents the sets and which one the reps? Also when it says 80%, is that referring to your 1RM? Thanks!
Steve Pan 8 | 2013-05-28
Dylan - If there is a prescribed weight it will be reps then sets. 80% x 3 x 8 indicates 8 sets of 3 reps at 80% of your best back squat. The percentages will be off of your best 1rm. Take a look at the program help section to the right for more information.
Leave a Comment


Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  Video & DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications

Cooking for Health & Performance Volume 1 [E-Book]
Cooking for Health & Performance Volume 1 [E-Book]
The Coach's Strength Training Playbook
The Coach's Strength Training Playbook
Weightlifting Programming: A Winning Coach's Guide
Weightlifting Programming: A Winning Coach's Guide
Snatch Progression Poster
Snatch Progression Poster
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.


Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Weightlifting Programming: A Winning Coach's guide by Bob Takano
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator