Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Audra block clean
Tuesday April 17 2012

  • Power Snatch - 60% x 1 x 4, 70% x 1 x 3
  • Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3
  • Squat jump - 3 x 3
3 sets; no rest:
10 DB row/arm
10 1-arm DB bench press/arm
Print Friendly and PDF

6 Comments
Chad 1 | 2012-04-17
Greg, I have been following your programming for a short time now but have a different schedule than most because I am a firefighter so can't follow your 4 on 1 off 1 on 1 off exact. I am 33 years old and was wondering if it was more important to take the scheduled rest days around a certain day instead of maybe doing doing workouts during scheduled rest days because I might have to take a couple days off in the future or have already taken a couple days off during that week of the cycle. What's your take on this? Hopefully you understand my question.
Chad 2 | 2012-04-17
By the way I am following behind about a week on your programming.
Greg Everett 3 | 2012-04-17
Chad - You should be able to play with the schedule a bit and be fine. Saturdays tend to be a tougher day for snatch and CJ, so it's nice to have the rest day before it. However, Thursdays also tend to be an easier day, so you wouldn't die if you did Saturday's workout on Friday for example - in some cases, you may not be as successful, though. If you're running a week behind anyway, I would use that to your advantage and plan the week around your schedule to make it work as well as you can.
Chad 4 | 2012-04-17
Greg, Thx for the advise, and quick response. You guys are a breath of fresh air with all the crazy fade programming out there. Thx for all the that you guys do.
Nick 5 | 2012-04-19
PS 95/ 110 CJ 130/ 150 SJ- Completed + 4:09 w/ 45lb DB
thomas 6 | 2013-08-13
Well, I went a little too far today and ended up cleaning my squat max from three weeks ago, this is the first time lifting in while but this program is working. Hope this doesn't screw up my squat max this sat.
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

Catalyst Athletics Nylon Lifting Straps
Catalyst Athletics Nylon Lifting Straps
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Strengthlete: Repair
Strengthlete: Repair
The Portable Greg Everett: Collected Articles 2005-2012 [E-Book]
The Portable Greg Everett: Collected Articles 2005-2012 [E-Book]
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 Complete Guide for Athletes & Coaches 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