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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday August 29 2008

  • 3-position snatch - 70% x 3 sets
  • Snatch balance - heavy single; 85% x 1 x 2
  • Pull-ups - 3 x max (deadhang)
  • Ab roll-outs - 3 x 15


Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes


Post numbers and questions to comments.
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20 Comments
David Osorio 1 | 2008-08-24
yeah Ewen!!
Ewen 2 | 2008-08-25
I don't remember if I've already stated this in public or not, but now is as good a time and place as any to say that Greg and Aimee's seminar was awesome. Unless you just came back from Beijing, you NEED to attend one of these. Just think: after two days of intense drilling and instruction, you too will become proficient at making weird faces while lifting moderate-to-low weights! Thanks again for a great week-end.
squib 3 | 2008-08-28
Hey the rower intervals....the 150 M rest? Is that an active rest, ie row 150 at a slow pace and then 250M all out for the 7 mins? Thanks
Greg Everett 4 | 2008-08-28
Squib - Yes, keep rowing, just at a nice cruising pace.
Rick 5 | 2008-08-29
Hey Gregg Just wanted your thoughts on the ab roll out. Barbell? Ab wheel? Either one? Also, I have read on a couple instructional websites that you shouldn't roll out to the point where the arms are parallel with ground. While doing the exercise your should keep your elbows locked out, keeping the hands in line the arms vertically. Rolling out all the way puts too much stress on the shoulders and lower back.
Greg Everett 6 | 2008-08-29
Rick - The point of ab rollouts is to stabilize the spine in its neutral position - if it's placing strain on the lower back it's because the athlete is unable to do that and needs to work easier exercises such as planks first. If they're done correctly, they don't place undue strain anywhere. Limit you depth to that which you can make with a neutral spine - stop before you feel any pressure in your lower back. Over time, get lower and lower.
Jesse Woody 7 | 2008-08-29
I've also found that making sure to squeeze everything tight through the whole movement (especially the glutes) will help avoid the back hyperextension. I spend most of our ab-wheel workouts in the gym screeming "SQUEEZE YOUR BUTT TIGHT!" and it seems to work well, even with relatively inexperienced trainees.
Eric Brandom 8 | 2008-08-29
M/23/6'1"/180 3pos Snatch @135# Snatch Balance Heavy @ 225 Snatch Balance 1x3 @190 Pullups - 16, 12, 15 Ab Rollout - 3x15 Metcon: 5 hard intervals pretty much exactly - 1862 meters
JD 9 | 2008-08-29
3-position snatch - 67kg x 3 sets Snatch balance - 95kg Pull-ups - 10, 8, 7 Ab roll-outs - 10, 8, 8
tommi k 10 | 2008-08-29
3-pos sn. 56kg Sn.bal. 71kg; 61,56kg Pull ups 14,12,12 Ab roll-outs 3x15 Metcon: 1910 meters/5 all out intervals
jb 11 | 2008-08-29
3 pos sn - 105# sn balance - 155#; 135# pull ups w/ 10# - 10/8/8 ab roll-outs - donzo no rowing intevals, tabata double unders instead with 11 being the lowest
Matt Dyson 12 | 2008-08-29
3-position snatch - 80# Snatch balance - heavy single 100#; 85% 85# Pull-ups - 3 x max (deadhang) 12/10/10 Ab roll-outs - 3 x 15 Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes = 8
Rick 13 | 2008-08-29
Thanks for that guys. Roll outs with an ab wheel, touching chest to ground where no problem, great exercise. Snatch and snatch balance needed major help. 3 po.sn 80# sn bal 105#, 95# pull ups, 10,10,10 ab roll outs 15x3 no rowing
Jody Woodland 14 | 2008-08-30
M/45/6'/239 3PSN - 135# SNBal - 105# x 4 (found awkward) Pull ups - 9/7/7 @ 70# assist ARO - 3 x 15 from knees Rowing - almost 5 sprints, 1788m
Richard Thomas 15 | 2008-08-30
3-Pos Snatch: 50kg Snatch Balance: 50kg, 42.5kg x 1 x 2 No Met-Con, pull-ups or ab roll-outs as doing "Nasty Girls" later...
Richard Vanmeerbeek 16 | 2008-08-30
# 3-position snatch - 52.5kg x 3 sets # Snatch balance - heavy single 85kg ; 72.5kg x 1 x 2 # Pull-ups - 3 x max (deadhang) w/ 18kg vest : 8-8-5 "Nasty Girls" 8'11"
donna m 17 | 2008-08-30
holy crap this was tuff, i skipped the rowing for a 6pm wod. the ab rollouts and pull ups had me cursing greg. ummmm thanks?
Mike Donnelly 18 | 2008-08-30
3-Sn: 65lbs. felt pretty good Sn Bal: Dropped weight all over the place. Only good to 65(!) Pullups: 8,6,7 Wheel rollies: 10X3 6 rounds on the rower
jason Boag 19 | 2008-08-30
3-Sn: 110 SnBal: 185 Pull-ups: 15, 14, 9 Roll-outs: 3 x 15, chest and nose to floor Row Intervals: 4.5 1848 meters That shit's no joke, my legs are on fire.
MAWL 20 | 2008-09-07
3 pos. Snatch: 85 - really struggling with technique Snatch Bal.: 85/75x3 Pull-ups on rings 7,7,6 roll-outs with DB no metcon.
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