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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Audra Clean
Thursday May 30 2013

  • Back Squat - 60%x5, 70%x5, 80%x5, 85%x4, 80%x4, 85%x3
  • Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full)
  • Power Clean & Power Jerk - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full)
  • Snatch Pull - 85% x 5 x 5
  • Press - 4 x 5
3 sets; no rest:
50 Double Unders
12 Pull Ups
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5 Comments
Brian W 1 | 2013-05-29
I have a quick question regarding this cycle. I am feeling pretty worn out about half way through each workout. I stick with it and gut it out. I don't feel beat up.. I am not even sore between workouts.. I just don't finish a workout strong usually. (This past Saturday was an exception I think because of the extra rest day last week.) So.. is this to be expected because this is a high volume cycle? Is this normal? Or is this a sign I am doing something wrong.. like my percentages or fueling, etc..
Steve Pan 2 | 2013-05-30
Make sure you are eating enough and resting enough between sets. This cycle will be tougher as there is a good amount of volume and the workouts are longer.
Brian W 3 | 2013-05-30
Yeah, I have few things I am trying to improve.. a little more sleep for example. Nevertheless, this confirms what I suspected which is that this is a tougher cycle (volume wise) so at least some of this is to be expected. I am coming from 4 (sometimes 5) workouts a week that lasted an hour max... to this cycle which is 5 workouts every single week that often last 2 hours and squatting every day. I think I am adapting fairly well, but just wanted to check if this was normal. Thanks for the feedback and for all that you guys do.
sam 4 | 2013-06-29
First, thanks for the progam. Second, what percentages should we use for the press ? Cheers.
Steve Pan 5 | 2013-07-01
Sam - You will have to feel out weights that are appropriate for 4 sets of 5 reps. This could be a wide range, I would suggest starting at about 70% and adding weight if it is light.
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