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
Phil Squat
Thursday February 7 2013

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • High-Hang Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
12 KB Swings
12 Pull Ups

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

Nick 1 | 2013-02-06
I've been following these workouts for the last two weeks and have loved it. Thanks Greg for this free service. I have a question for any of you. I have been feeling especially strained (no injury, but just worn out) in shoulders and side of my arm just above my elbow (side of bicep). Are these things that will go away as supporting structures get used to the program? I came from a CrossFit Football type program (Lift + 5-12 minute conditioning). Thanks anyone.
Nathan 2 | 2013-02-07
Today I realized my jerk bnk is far less superior than my regular jerk. Could this be considered a problem? Hooowwll!
Steve Pan 3 | 2013-02-07
Nathan - Most people will jerk more from behind the neck as they don't have to clear the face and get the bar right over the neck.
Nathan 4 | 2013-02-07
Steve- So is there something I need to work on since I can not?
Steve Pan 5 | 2013-02-07
Sorry I read that wrong the first time. Keep working on the bnk jerks and you should improve as you gain more confidence in the exercise.
Gabe 6 | 2013-02-07
Any input on how long the daily squats will last through this cycle? The entire 12 weeks or taper off? Just curious...
Greg Everett 7 | 2013-02-07
Gabe- There will be times when the frequency is reduced.
Greg Everett 8 | 2013-02-07
Nick- You'll get conditioned to the workload as long as you stay healthy as you're adapting. If you need to reduce the volume of the offending exercise(s), do that until it improves, then reintroduce the full volume gradually.
Jason 9 | 2013-02-08
for workouts like push press and hang clean (the work loads with no prescribed % of m.e.) am I safe to assume that it is usually performed at maybe 60% starting and weight added as felt necessary? For instance. todays push press: my max pp is 205, I did the workout starting with 135, with small increases each set (5lbs, 10lbs, etc). I'm new to the programming should I be keeping track of all this weight to work into the future of the 12 weeks or will it get to a point where the %'s are prescribed. just curious thanks!
Steve Pan 10 | 2013-02-08
Jason - You want to work up to as heavy as possible without missing. This week you would like to attempt weights heavier than last week as long as you can make them. I would suggest keeping track of your numbers so you can adjust from week to week or see what you did in previous workouts for comparison.
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

Werksan Training Bumper Plates
Werksan Training Bumper Plates
HiTech Technique Plates
HiTech Technique Plates
Catalyst Athletics Weightlifting Letter Block - Men's T-Shirt
Catalyst Athletics Weightlifting Letter Block - Men's T-Shirt
Cooking for Health & Performance Volume 2 [E-Book]
Cooking for Health & Performance Volume 2 [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.


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 For Sports Book
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