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
Alyssa Clean
Tuesday January 22 2013

  • Muscle Snatch - 3x3
  • Mid-Hang Snatch - 70% x 2 x 5
  • Power Clean + Power Jerk - 75% x 1+1 x 5
  • Front Squat - 90% x 1, 75% x 2 x 3
3 sets; no rest:
10 DB Presses
10 2-arm DB Rows

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

Luke 1 | 2013-01-22
I have been following the Outlaw Way for the past year, but recently switched to the programming from CA as I have fallen in love with weightlifting (and way out of love with crossfit). Anyway, I'm new and was wondering how weightlifters treat multiple reps of movements like the snatch pull from yesterday or even the hang snatch today. Lifting straps are pretty much mandatory, right? I tend to lose my grip quickly when working at heavier weights and multiple reps. Just curious what the protocol was here - ie are straps ok (or encouraged) and is it ok the reset between reps within a set or is it supposed to be more of a "touch and go"? Thanks!
Steve Pan 2 | 2013-01-22
For multiple reps you can reset on each rep to make sure you are good to go. We would advise against touch and go reps as it will throw off your balance for that break from the ground and the first pull. You can use straps for snatches but not for cleans as there is risk for injury if you get trapped. If your grip strength is lacking I would suggest a few heavy sets a week without straps to bring up that grip strength.
Cody 3 | 2013-01-23
Is that Steve the eater?!?!!!!
Steve Pan 4 | 2013-01-23
This is me the eater. Woo!
Cody 5 | 2013-01-23
I feel like a little girl that just met Taylor Swift!!! That video wasn't a joke, was it?!! I am going to pattern my life after that video! Ha
Steve Pan 6 | 2013-01-23
Who is Taylor Swift? I wouldn't suggest eating that way! Its a dangerous game.
Forrest 7 | 2013-05-02
What do you work up to for the 3x3?
Steve Pan 8 | 2013-05-02
Forrest - Find a moderate weight that you will be able to handle for 3x3. Make sure you are pulling the elbows high and not pressing them out.
dane 9 | 2013-08-08
what does 75%x1+1x5 mean?
Steve Pan 10 | 2013-08-08
Dane - That will be 5 sets of 1 power clean and 1 power jerk at 75%.
Leave a Comment


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

Books  |  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]
Poster Package - Snatch, Clean, and Jerk
Poster Package - Snatch, Clean, and Jerk
HiTech Technique Plates
HiTech Technique Plates
Bulgarian Training for Seoul 1988 DVD
Bulgarian Training for Seoul 1988 DVD
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
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
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