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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Saturday August 30 2008

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • 3 ab exercises of your choice

Post numbers and questions to comments.
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KCFB4 1 | 2008-08-29
Had to combine Fri and Sat:

Sn: 160 form ok but not full squat at bottom
CJ: 230 clean good, jerk weak
BS: 280, fail at 290

Pullups: 15, 11, 11
MB 2 | 2008-08-29
Snatch - heavy single (73, 75f)
PR by one kg with 73. Got 75 (bodyweight) overhead, but lost it too far back.

Clean & jerk - heavy single (85, 90f)
Back squat - heavy single (117)

Did the CF WOD instead of ab work.
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 7 x 3 pull-ups, 3 ring dips)
135 pound Hang power cleans, 10 reps

Time: 22:17
17 seconds faster than last time, but 30 pounds heavier on the cleans.
Squib in Iraq 3 | 2008-08-30
Have a question, just started the routine here on Cathletics, the last week or two. I notice I have shoulder pains when doing the jerks. I never noticed this before when doing them when the CFIT WOD called for them. Granted I don't have bumper plates here, and no coaches watching me but I don't think my form is injury prone. Just wonder if this is natural? I really haven't done too many rack jerks or this many before....thanks..
tommi k 4 | 2008-08-30
snatch 81kg
c&j 116kg
back squat 160kg
side bends 3x15 per side,32kg
ring dips 3xmax 10(pr),9,7

JD 5 | 2008-08-30
Snatch - 95kg
Clean & jerk - 115kg
Back squat - 160kg
Matt Dyson 6 | 2008-08-30
Snatch - heavy single 105#
Clean & jerk - heavy single 175#
Back squat - heavy single 295#

All improvements on last week!
Justin "Thor" 7 | 2008-08-30
Tough day... Im tired as hell. Think I may need to take an extra rest day this week.

Snatch: 145#
C&J: 155# (This was a warm-up and when I did my first c&j at 185, my shoulder went caput and called it a day with those)
BS: 265# (last weeks 305 was fairly easy, but struggled with this weight today so I think I was a bit tired)

Rest day tomorrow is sorely needed.
Greg Everett 8 | 2008-08-30
Squib -

First, check your overhead position - make sure you're fully retracting your shoulder blades and then elevating them. Push your head through your arms and let your torso lean forward slightly to place the bar over the base of your neck. You may also try widening your hand placement for overhead work - that should place less pressure on the AC joint. Ice the shit out of your shoulders when/if you can, and make sure to get a lot of shoulder warm-ups like shoulder/arm circles focusing on shoulder blade mobility, dislocates, etc. If you need to, back off the volume of overhead work a bit too until your shoulders get a little more conditioned for this kind of training.
jason Boag 9 | 2008-08-30
Snatch: 155, still stuck here. I think I just need to finish my 2nd pull...
C&J: 220(PR), went for 225 but not enough left in the tank.
BS: 275, 295(F)
GHS: 3 x 25
Richard Vanmeerbeek 10 | 2008-08-31
Snatch : 75kg PR

C&J : 90kg, 100kg (missed the jerk)

Squat : 130kg, 140kg f (no more gas left)

Not enough time to do the C&J and squats with proper rest, doing it in a rush sucked big time !
Eric Brandom 11 | 2008-08-31

Snatch: 185
C&J: 245
Squat: 350
KTE's 3x15
Ab rollouts 3x15
GHD Situps 3x15

Richard Thomas 12 | 2008-09-01
Snatch: 67.5kg
Clean and Jerk: 87.5kg
Back Squat: 120kg
(Lifts all felt good. Felt like I could have gone for more on each which is a good feeling.)

GHD sit ups 3 x 15
Weighted Back extensions 2 x 10
MAWL 13 | 2008-09-07
snatch: 115
C&J: 180
Back Squat: 285
ring push-ups: 15/15/11,3,1
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