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
Audra Front Squat
Monday June 3 2013

  • Snatch - 60% x 3,70% x 3, 80% x 3 x 4
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Power Jerk BNK - 60%x3, 70% x 3 x 3
  • Snatch Pull - (80%x4, 90%x3) x 4
  • Clean Segment Deadlift (1", hip) - 85% x 3 x 3
  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x2
  • Box Jump - 4 x 3
Week 6 of 9

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

T.J. Mitchell 1 | 2013-06-02
I have a question regarding the power jerk BNK, snatch pull, and the clean segment deadlift. Are the percentages for these lifts based on exactly these lifts? Or is the snatch pull % based on a full snatch 1RM, a clean segment deadlift % based on a full clean 1RM, and a power jerk BNK based on a normal power jerk 1RM?
steve 2 | 2013-06-02
so for the clean segment DL we would pull a smooth transition until 1" below the hip? or segment it at 1" from the floor, knees, then hip? thanks!
Nick King 3 | 2013-06-03
If you watch the videos on how to perform the clean segment dead, it suggests that the pull is made to 1" off floor, and then to hips...so there are 2 segments/pauses, rather than 1", knees, hips.
Brian W 4 | 2013-06-03
I assume that the way the snatch pull is written it means to do it as a superset.. 1 set of 80% x 4, rest, 1 set of 90% x 3... repeat that for a total of 4 supersets. Is this correct? I did not find it mentioned specifically in the Program Help Also, I think this is Week 6 of 9.. not 5 of 9.. God I hope so, cause I was hoping I was more than half way done :)
steve 5 | 2013-06-03
thanks nick
Steve Pan 6 | 2013-06-03
Brian - It should not be a super set. It will be a set at 80% then a set at 90% and you will repeat that 3 times.
Steve Pan 7 | 2013-06-03
TJ - The percentages will come off of your full snatch, clean, and power jerk PRs.
Fred_A 8 | 2013-07-24
Hello, for this program, can i ask why you are moving the squat to the end?
Steve Pan 9 | 2013-07-31
The squat was removed from the beginning of the workout so you only have to squat at the end on this day to focus on the lifts.
Chris 10 | 2014-02-12
About the box jumps, the height will depend on the highest box that you can manage? thanks!
Steve Pan 11 | 2014-02-12
Use a medium box height and jump higher than the box. You are using the box to make the landing easier on you. The idea is to get a good jump on each rep and the box is there so you don't land super hard on the ground each time.
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 Horizontal Plate Rack
Werksan Horizontal Plate Rack
Werksan Squat Rack
Werksan Squat Rack
Snatch Progression Poster
Snatch Progression Poster
Podium Gold Creatine - Powder
Podium Gold Creatine - Powder
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