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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Brian Clean
Tuesday August 20 2013

  • Power Clean + Clean - 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
  • Snatch Balance - 60%x3x4
  • Push Press - 70%x5x4
  • Muscle Snatch - 50%x4, 55%x4, 60%x3x2
3 sets; no rest:
15 Sit Ups
12 Barbell Row
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10 Comments
LS 1 | 2013-12-12
Is the muscle snatch percentage based on my 1 RM in muscle snatch ? so i need to get my 1 RM? thanks
Steve Pan 2 | 2013-12-13
It is based on your best muscle snatch. If you don't have one you may feel out a weight that is appropriate. Make sure you are pulling your elbows high as you turn it over!
Sabina 3 | 2014-01-05
Hi! just a question! Is it ment to be a complex with The cleans? (Say; power clean + clean (3+3) x 2) or are you ment to do The power clean and clean as two seperate "lifts"? Thank you!
Steve Pan 4 | 2014-01-06
If it is (3+3) it will be 3 power cleans then 3 cleans. If it was 3(1+1) then it would be power clean and clean alternating.
Matt 5 | 2014-01-28
I'm not clear on the PC + Clean notation. It's just 3x2 which would mean 3 reps for 2 sets, instead of the (x+x) reps for sets you normally see when there are two exercises combined. Could I get some clarification on what the particular rep scheme is for that exercise? I see the following week it is (1+2) which makes more sense.
Steve Pan 6 | 2014-01-28
Matt - It has been corrected.
Justin 7 | 2014-07-01
What is the push press weight based off of? My best jerk or push press?
Steve Pan 8 | 2014-07-01
Justin - It is off of your best push press.
Jesper 9 | 2014-07-08
thank you for sharing this. I wonder if I am doing this right.. i get the amount of reps to: pwrclean+clean = total of 12 reps snatch ballange = total of 12 reps push press = total of 20 reps muscle snatch = total of 14 reps is that correct? I know you through in aditional situps+barbell row, but am I finished doing weightlifting that day?
Steve Pan 10 | 2014-07-09
Jesper - That is correct.
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