For time:
Tabata row (8 rounds - 20 sec sprint/10 sec rest)
50 double-unders
Half Tabata row (4 rounds)
25 double-unders

Post numbers and questions to comments." />

Home   |   Contact   |   Help   |   Mobile Wednesday February 20 2008 Snatch – 75% x 1 x 3 Clean & jerk – 75% x 1 x 3 Back squat – 85% x 1 x 1 For time: Tabata row (8 rounds - 20 sec sprint/10 sec rest) 50 double-unders Half Tabata row (4 rounds) 25 double-unders Post numbers and questions to comments. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Olympic Weightlifting Book, DVD & Poster Set Cooking for Health & Performance Volume 2 E-Book Werksan Economy Training Bumpers Catalyst Stainless Steel Water Bottle 5 Comments Craig Snyder 1 | 2008-02-20 Snatch: 75%, 65#x3, 85# 1x3 C&J: 75%, 85#x6, 110# 1x3 BSq: 85% 135x3, 155x2, 165x1 Metcon: 9:11 Tabata run 50 double unders 1/2 Tabata run 25 double unders ec 2 | 2008-02-20 sn - 90# c&j - 110# bs - 160#, ooops, did three singles did 4x500m rows in prep for 2k race sunday. stayed at hopeful race pace: 1.38, 1.44, 1.45, 1.44 and then i wanted to die The Pie 3 | 2008-02-20 Snatch: 115# CJ: 165# Back Squat: 245# Metcon: 7:58 Matt Wichlinski 4 | 2008-02-20 Greg, If at all possible, could you give me some advice on what to prep for or expect at the USAW cert I'll be attending in a few weeks in Ohio. I've yet to receive a package but i've been doing a lot of cleans jerks presses, snatches snatch balances pressing snatch balances, overhead squats, you name it I might be doing it Even yoga every day to help flexibility. Should i be emphasizing more than my technique? What's the deal, bro? Matt Greg Everett 5 | 2008-02-20 Matt - Hard to say, The certs vary quite a bit depending on who the coach is. What I will say is that you'll be taking a written exam, and much of that will be concerned with competition info. Honestly I'd check out that stuff more than I'd worry about lifting technique. Leave a Comment Name Comment Verify   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. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Podium Gold Creatine - Powder Werksan Horizontal Plate Rack Bones of Iron: Collected Articles on the Life of the Strength Athlete Werksan Upright Plate Rack Olympic Weightlifting Book, DVD & Poster Set Catalyst Athletics Book of Programs (E-book) Jerk Progression Poster Power Snatch Poster Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events Weightlifting Team Performance Menu Magazine Home Subscriber Login Issues Articles Workouts About the Program Workout Archives Exercise Demos Text Only Instructional Content Exercise Demos Video Gallery Free Articles Free Recipes Resources Recommended Books & DVDs Olympic Weightlifting Guide Discussion Forum Weight Conversion Calculator All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us