3 rounds for time of:
10 Turkish Get-ups - 30% BW
10 sand bag power clean + push press - 40% BW
100 m sprint

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday December 12 2007

  • Front squat – 83% x 3 x 5
  • Clean pull – 103% x 3, 105% x 2, 108% x 1
  • Rack jerk behind neck – work up to heavy single

3 rounds for time of:
10 Turkish Get-ups - 30% BW
10 sand bag power clean + push press - 40% BW
100 m sprint

Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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22 Comments
Dr. G 1 | 2007-12-11
I've got a love/dislike thing going on with Wednesday's metcons... Definitely more love, though...
John Frazer 2 | 2007-12-11
Is there something wrong with the Clean Pull video? It stops just as the bar reaches the athlete's knees. All the other ones play fine.
Greg Everett 3 | 2007-12-11
John - Works fine for me.
Derek Simonds 4 | 2007-12-12
DROM FS 45 X 3, 95 X 3, 135 X 3, 166 X 3 X 5 CL Pull 135 X 3, 155 X 3, 176 X 3, 185 X 2, 198.5 X 1 BNK Jerk 45 X 3, 95 X 2, 115 X 1, 135 X 1, 155 X 1, 165 X 1 2 Pos Snatch 61 X 2, 81 X 2 No metcon BJJ tonight
Allen Yeh 5 | 2007-12-12
Greg check out item I http://www.msbn.tv/usavision/displayPage.aspx?id=1259 So....what's this mean for the Mens team?
John Messano 6 | 2007-12-12
FSquat - 5 sets of 3 - 145lbs Clean Pull - 95-135-185-205 Rack Jerks - up to 185 metcon: 3 rounds 10 Turkish Getups - 25lb DB sub'd 10 DB PowerClean+Pushpress, 60lb sub'd 45 rope jumps (about 30 seconds) 16:02 I'm beginning to understand the mechanics of the 2nd pull or scoop.
Derek Simonds 7 | 2007-12-12
Thats major crappy. I will be interested in seeing how that plays out.
Greg Everett 8 | 2007-12-12
Allen - Basically some athletes tested positive and it changed the placings at the World's, which moved Tapei up and bumped us down - so as it stands at the moment, it looks like we have no men's Olympic team. USAW is worthless, so know one knows if they're making any attempt to contest it. We can earn spots at Pan Ams, but that's only a couple weeks before Nationals, which is currently billed as the secondary team qualifier, so USAW would have to change that, but again, the executives of the organization apparently have no idea what's going on, so who know what will happen.
Dr. G 9 | 2007-12-12
Weird. Tucson was all foggy this morning. Something strange is afoot... 2' rest taken between all sets and exercises Today's CA WOD: Front Squat (83% x 3 x 5): 92kg x 3 x 5 Clean Pull (103% x 3, 105% x 2, 108% x 1): 95kg x 3, 95kg x 2, 97.5kg x 1 MODIFICATION KBs Jerks 70# x 8 Metcon, 3 rounds of 10 TGUs x 53# KB, one floor press done between reps MODIFICATION 10 punching bag power clean followed by 10 KB push press x 53# KB 50m out sprint, 50m back sprint 17:53 TGUs were tough, I'm all scraped up from the commercial carpet with no pad flooring in the gym. Punching bag cleans are getting WAY stronger, I'm learning how to use my traps more in the pull (less arms). Wet ground made for sketchy sprints. Tomorrow looks like a full round of Z-Health, gymnastics exercise, foam rolling, and a bit of stretching.
Carney 10 | 2007-12-12
Loads in kg: FS 75 CP 85x3, 87.5x2, 90x1 BNJ 40x3, 50x2, 60x1x3 3 Rounds: 10 TGU, 40 lb dumbbell 10 sandbag clean+PP, 55 lb 250 m row 20:06 Couple of bags blew up in my sandbag and I was sucking dust in the first round. Lost a few minutes, emptying and reloading. Also, just realized I calculated clean pulls from previous, not current, PR.
Allen Yeh 11 | 2007-12-12
That really sucks.
XX 12 | 2007-12-12
Hey Greg, For the clean & snatch(deadlift too I guess), should the feet be pointing forward when you setup to lift it or can they be turned out, like they would be in a squat? It would seem to make sense that the feet can be flared out a little. I've been instructed that the feet are no wider than the hips but for taller, wider hipped individuals, a wider stance is appropriate. In your experience, what body measurements or ratio of measurements would mean an individual is "tall" and a wider stance would benefit them? Last question, is there contact between the bar and the thighs during the scoop? Right now, as I lift the bar pass my knees, I'm pulling back on the bar to bring it in contact with my thigh, trying to be patient and lift the bar higher up my thigh by extending the torso, and then scooping. When the scoop happens and the bar moves from mid thigh to your hip to extension, are there other contact points or should it be clean? Thanks Greg for answering all my questions
Greg Everett 13 | 2007-12-12
Foot placement will be largely a matter of individual comfort. Ideally, the heels will be under the hips and the feet turned out slightly. This in theory allows for the best power production in the second pull. Taller individuals may need to widen and toe out a bit more just to contend with the distance the knees protrude, but this shouldn't be a drastic change. The issue isn't really tall or short, but the relative lengths of the legs to the torso. Ideally the barbell is a fraction of a millimeter off the thighs/shins the entire time and brushes the hips lightly as it passes them. In the real world, this is extremely difficult, and light contact the entire time is much preferable to any considerable distance.
AW 14 | 2007-12-12
Front squat 83% x 3 x 5 (140#) Clean pull 103% x 3, 105% x 2, 108% x 1 (150#/155/160) Rack jerk behind neck work up to heavy single (145#/150/155/160) (+10) 3 rounds for time of: 10 Turkish Get-ups - 30% BW (25#) 10 sand bag power clean + push press - 40% BW (55#) 100 m sprint (subbed 10 burpees) Time: 13:57
ec 15 | 2007-12-12
fs #120 cln pull #145, 155, 165 - a bit above the %'s jrk - got 115# bnk, mechanics felt better. still switched to front to finish up. hit 125# and maybe 135# .... i totally forgot.... ran out of time for metcon. maybe ill throw it in somewhere soon.
Scotty Hagnas 16 | 2007-12-12
FS: 225x3x3x3x3x3 CP: 215x3; 220x2; 225x1 Jerk BN: 135x1; 145x1; 155x1; 165x1; 185x1 Overhead felt weak and fatigued today after yesterday's double session. Turkish get-up: 53 x4/4 (just to get in a bit of stability work) Elected to skip the metcon, whipped from yesterday, plus fighting an illness. (had a light fever last night)
Mike Donnelly 17 | 2007-12-12
FS up to 125 with better ROM, form CP: 185X3, 205X2, 215X1 Jerk Bnk: up to 145 (PR) metcon: 19:08
mike 18 | 2007-12-12
Clean + 3 x FS 90 kg x5 Pulls 110 kg x3, 112 x 2, 116 x 1 No rack- no JBNK 1 round 20kg/30kg/100m then there was no getting up in the get ups First try at CA WOD -
Dave Wilson 19 | 2007-12-13
FS 83%x3x5 (127k) Cln pull 3x120k,2x123, 1x127 jerk bnk 118k No metcon this week, not feeling well and pressed for time
Jeff G 20 | 2007-12-13
Front Squat: 220# Clean Pull: 220x3, 225x2, 230x1 Jerk: 208# Met Con w/ 60# BB, 85# Punch Bag: 27:25
Max Shank 21 | 2007-12-14
FS 115kg x 3 x5 sets clean pull 120-130-135 jerk 125kg Metcon: 13:21 TGU were hard on left side (wrist) used a heavier bag than rx but felt good. sub 30 double unders with a cross for 100m sprint How about that overhead box jump video?
John Frazer 22 | 2007-12-14
Front squat: 145#x3x5 Clean pull: 150x3, 155x2, 160x2 (video works fine at my office, BTW) Rack jerk: 105, 115, 125 (weak and pressing out on 2 attempts) Metcon: BW 185 with weak shoulders, no sandbags, no place to run, too many useless machines cluttering up the gym. So: 10 TGUs (5L/5R) with 35# DB 10 DB power clean & push press with 35# DBs 20 secs. furious 1/2 jumping jacks Total about 16:30, forgot to stop my watch. Need to do some grip training.
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