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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday September 15 2008

  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 85% x 2 x 3
  • Jerk dip squat - 110% (of jerk) x 5 x 2
  • GHD sit-ups - 3 x 8 (weighted if needed)

Week 1B1
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25 Comments
ryan 1 | 2008-09-14
I can't get the video for the jerk dip squat to work. Can anyone give me a brief description.
Craig Snyder 2 | 2008-09-14
Ryan Rack the weight like you are going to jerk it and dip your knees 1/4 squat like you would for the jerk, and stand back up. Jerk dip squat... 9-14-08 Snatch: 115# C&J: 140# Front Squat: 150# Jerk dip squat: skipped GHD sit ups: 15#
Richard Vanmeerbeek 3 | 2008-09-15
# Snatch - 70kg x 1 x 3 # Clean & jerk - 87.5kg x 1 x 3 # Front squat - 95kg x 2 x 3 # Jerk dip squat - 112.5kg x 5 x 2 + GHD sit-ups and L-sits.
Alex Europa 4 | 2008-09-15
Snatch: 115 C&J: 175 FS: 215 JDS: 225 L-sit practice Really looking forward to the next 4 weeks!!! Thanks for everything Greg, Aimee, and everyone behind the scenes!
tommi k 5 | 2008-09-15
Snatch - 73.5kg C&J - 101kg Front squat - 120kg Jerk dip squat - 132.5kg GHD - bw,5kg,10kg
KCFB4 6 | 2008-09-15
Sn - 140lb CJ - 200 lb FS - 235 GHD - 25lb, 10lb, 15lb
ryan 7 | 2008-09-15
Snatch - 155 lbs x 1 x 3 C&J - 195 lbs x 1 x 3 Front Squat - 235 lbs x 2 x 3 Jerk Dip Squat - 255 lbs x 5 x 2 Situp - 25 lbs x 3 x 8 As a rule, I try to rest 2 min between reps even though I feel like I'm ready to go way sooner. Is this a sound practice I should continue or could I cut my rest a bit?
Eric Brandom 8 | 2008-09-15
M/23/6'1"/180 Snatch: 170 C&J: 240 FS: 245 JDS: 245 GHD Situp: +25
Aimee 9 | 2008-09-15
Thanks!
Greg Everett 10 | 2008-09-15
Ryan - 2 min is fine. In fact more is fine. Every once in a while, we may do briefer rest periods for lighter work for a degree of conditioning, but rarely. I'd say average about 3 min.
Matt Wichlinski 11 | 2008-09-15
S 205 cj 260 fs 315 jds 345 ghd 40# vest 3x10 bench press 275x5x4
saulj 12 | 2008-09-15
Snatch - 60 KG x 1 x 3 Clean & jerk - 72 KG x 1 x 3 Front squat - 80 KG x 2 x 3 Jerk dip squat - 95 KG x 5 x 2 GHD sit-ups - 3 x 8 @ 25 lbs Jerk Dip Squats were pretty cool, have to incorporate them into my workouts.
Jonathan 13 | 2008-09-15
Snatch: 120# x1x3 C&J: 140# x1x3 Front Squat: 175# x2x3 Jerk dip squat: 210# x5x2 GHD sit ups: 35# x8x3 Is it cool to come up on the toes when driving up in the Jerk Dip Squat? Thanks!
Greg Everett 14 | 2008-09-15
Jonathan - Yes, although with that much speed you're really doing more of a jerk drive than a dip squat; another good exercise, but because you can't actually drive as hard as you would in the jerk, it has the potential to mess you up a bit.
Richard Thomas 15 | 2008-09-15
Snatch: 60kg Clean & Jerk: 77.5kg Front Squat: 85kg x 2 x 10 Jerk Dip squat: 100kg Weighted GHD Sit ups: (5kg, 10kg, 10kg)
Matt Dyson 16 | 2008-09-15
Snatch - 105# Clean & jerk - 150# Front squat - 210# Jerk dip squat - 195# GHD sit-ups - 3 x 8 10#/15#/20#
Dave Wagner 17 | 2008-09-15
Snatch 120 C and J 175 Front Squat 215 Jerk dip squat 230 GHD sit-ups 3x8 +12#
Craig Snyder 18 | 2008-09-15
Jerk dip squats: 180# Pull ups: 5x5 with rolling bar Finished today's wod that I started yesterday with the pull ups added in.
Jason Boag 19 | 2008-09-15
Snatch: 145 x 1 x 3 Clean&Jerk: 195 x 1 x 3 Front Squat: 215 x 2 x 3 Jerk Dip Squat: 250 x 5 x 2 GHD: 3 x 8 with 15lb plate behind neck
Justin "Thor" 20 | 2008-09-15
Snatch: 135 x1x3 C&J: 165x1x3 (these gave me the hardest time today for some reason. I just couldnt get my elbows around tonight and kept dropping it. Once I got up, the jerk was fine. I don't know why my snatch is getting better but my clean is regressing). FS: 250x2x3 Jerk Dip Squat: 250x5x2 Abmat sit-ups w/ 25#plate behind neck 3x8
Aimee 21 | 2008-09-15
GOOD job Everyone!!! Snatchin' some weight!
Richard Thomas 22 | 2008-09-15
Thanks to you Aimee for yours and Greg's constant advice and digital coaching!
JB 23 | 2008-09-16
sn - 125# cj - 155 fs - 160 jds - 205
Jody Woodland 24 | 2008-09-16
M/45/6'/238 SN - 135# CJ - 175# FS - 215# JDS - 215# (obviously big gap between O Lofts and squat!) GHDS - 25# (ouch)
JD 25 | 2008-09-16
Snatch - 83kg x 1 x 3 # Clean & jerk - 102.5kg x 1 x 3 # Front squat - 120kg x 2 x 3
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