" />

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
Eva T getting worked
Monday November 12 2007

  • Snatch - 100% x 1 x 1
  • Clean & Jerk 90 % x 1 x 1
  • Front squat - 90% x 2 x 1
Post numbers and questions to comments.

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

Derek 1 | 2007-11-11
What is the protocol you have had the most success with when trying to hit a single. How many reps of lighter weight, then what kind of a jump to heavy single do you traditionally do? I haven't figured out if I am doing too many warm up sets or if my projected weights are too high or too small of an increase.
Alicia Zhuang 2 | 2007-11-11
Greg, thanks for putting up workouts for "tomorrow" as well. It is very useful because I'm half a day ahead and the gym is sometimes only open Mon-Sat. So this function helps me fit your schedule into the gym's opening days :) Derek, I usually follow the CFT protocol Mark Rippetoe suggested here: http://www.crossfit.com/journal/2006/11/the_crossfit_total_by_mark_rip.html) SN 30kgx1x1 C&J 40kgx1x1 FS 42.4kgx1x1 I was surprised with the snatch and probably could have gone much higher but form is not spot on so it'd have been useless.
Greg Everett 3 | 2007-11-11
Derek - The basic tenet of warm up sets/reps is "As few as possible." In other words, perform as little work as is necessary to prepare you for what you're doing. As an example, if snatching to a heavy single, I might do some warm-up work with the empty bar, muscle snatch + 2-3 snatch w/ 50, snatch 70, 90, 100, 105, 110, 115... With CJ, I'd do a few with 50, maybe 70 if I'm not warm, 90, 110, 125-30, etc. The better developed your technique, the fewer warm-up sets you'll typically need. The more technical the lift, the smaller the jumps you'll want to take as you approach the top end, e.g. smaller jumps for the snatch than for the CJ.
Derek 4 | 2007-11-12
Thanks Greg and Alicia for the thoughts. Alicia its funny I have used that method every time I have done the CFT but never would have thought to apply it to the O/Lifts. Greg your weights are in Kilos but they translate almost identically to me for the SN how depressing. Row 3:45 B W/U MS 45 X 3 SN 45 X 1, 61 X 1, 81 X 1, 91 X 1, 101 X 1, 106 X 1, 111 X 1, 116 X 1 (1lb pr), 121 M C&J 95 X 1 + 2, 115 X 1, 135 X 1, 145 X 1, 155 X CMJ, 155 X 1 FS 135 C + FS, 155 X 2, 171 X 2, 181 X 2 OHS 65 X3, 75 X 3, 85 X 3 Coaching myself which is dangerous, I am not having trouble on the pulls just when I am putting the weight overhead. I think it is mainly a mental thing, but I definitely need to work through it. I was real happy with getting the 116 on the SN since I had such a problem with it on Saturday. OVerall great workout.
mrbourgot 5 | 2007-11-12
Done as per CFT protocol In kg: Snatch 60-65-67.5(f) C&J 90-92.5-95 Front Squat 110-115-117.5(pb) Front squat as singles. Finished off with 3x10 deadhang pull ups. Good days lifting. Cheers, Pete
TomR 6 | 2007-11-12
A question: I can handle considerably more weight cleaning if I catch in a split. I can't do OH squats with weight and cannot catch the snatch in a squat at all. I'm inflexible, have sore shoulders, and am old (61). So the question: Should I just use the split catch? I'm a self-taught newcomer, and I'm simply trying to get the best result given the wear and tear on my rusty chassis. Thank you for guidance.
Greg Everett 7 | 2007-11-12
Tom - The split is a legit alternative. If you're convinced you'll never develop the flexibility to receive in the squat position, the smart call is to develop the split variations. What I'd recommend, though, is to split with both legs to avoid strength imbalances and pelvic rotation. I've always wanted to get an athlete to split clean with one leg forward and jerk with the other leg. You could be the pioneer!
TomR 8 | 2007-11-12
thank you, Greg. Previously I had read about alternating the lead leg of the split, and do that when training. When I go (relatively) heavy, my instinct is to lead w/ my left leg (I am left-handed). Given your encouragement, however, I might set a course to become be an alternate-legged, splitting, geriatric, Olympic-style lifter.
Greg Everett 9 | 2007-11-12
Tom - If you decide to stay with the left lead leg in your heavier reps, you can always get some balance by throwing in some right-leg-forward split squats occasionally.
ec 10 | 2007-11-12
bleh. 95# for the snatch. 120# for c&j 125# for fs. think i need to drop weighted snatches for awhile. trying to change too many things at once with the set-up, which doesnt go well for trying to hit 100%+. then quick 10 min bw metcon - sq/situps/pushups.
Scotty Hagnas 11 | 2007-11-12
Sn: 125x1 Went up easy. C&J: 175x1 Felt heavier than usual. FS: 235x2 Heavy. DL: I took a try at 365 - got it off the floor a few inches, but then it wouldn't budge.
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

Catalyst Athletics Weightlifting Letter Block - Men's T-Shirt
Catalyst Athletics Weightlifting Letter Block - Men's T-Shirt
Olympic Weightlifting: Cues & Corrections
Olympic Weightlifting: Cues & Corrections
Jerk Progression Poster
Jerk Progression Poster
Werksan Upright Plate Rack
Werksan Upright Plate Rack
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
Weightlifting Programming: A Winning Coach's guide by Bob Takano
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