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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday September 17 2008

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 90% x 2 x 3
3 sets of:
  • A. Weighted sit-ups - 8 reps
  • B. Lateral planks - max


Questions? Get answers here or post in comments.
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20 Comments
peter haas 1 | 2008-09-17
Sn:185x1x4 C&J:213x1x4 BS:283x1x4 Greg- I forgot to ask this yesterday. What is the notion behind the 70%/75%/80% x 3 sets progression? I'm not questioning the programming, just curious as to the rationale behind it. thanks.
Richard Vanmeerbeek 2 | 2008-09-17
* Snatch - 70kg * Clean & jerk - 87.5kg * Back squat - 120kg x 2 - 110kg x 2 x 5 One-foot later planks on swiss ball. L-sit work later.
tommi k 3 | 2008-09-17
Snatch - 73.5kg C&J - 101kg Back squat - 152.5kg 3 sets,1min rest: Sit ups - 25kg plate on chest Planks 125,95,100 secs.
Greg Everett 4 | 2008-09-17
Peter - Just another way to get in some more reps without being too taxing. I like it because it really forces the athlete to adjust to the weight each time and lift it appropriately, i.e. not over or under-lift.
Eric Brandom 5 | 2008-09-17
M/23/6'1"/180 Snatch - 170 C&J - 225 Back Squat - 330 Situps w/ 25# plate behind head Planks - 2:00 each side
KCFB4 6 | 2008-09-17
Sn - 140 CJ - 200 BS - 275 Sit ups w/ 15lb db
ryan 7 | 2008-09-17
Snatch - 155 lbs C&J - 195 lbs Squat - 330 lbs I'll fit in the ab work at home. I had to dig deep to get through the squats. My form seemed horrid in the snatch and not much better in the C&J. I think this is because I'm still not totally comfortable doing these lifts. It's as if I'm more focused on not dropping the weight rather than lifting it.
Matt Wichlinski 8 | 2008-09-17
did some of yesterday's and some of today's wod snatch 165, 185, 205, x 3 snatch 205 x 1 x 4 C n J 255 x 1 x 4
JD 9 | 2008-09-17
Snatch - 83kg x 1 x 4 Clean & jerk - 102kg x 1 x 4 Back squat - 150kg x 2 x 3
Jerry B 10 | 2008-09-17
Snatch - 85% x 1 x 4 - tried 130#, got 1, missed 2 more DNF Clean & jerk - 85% x 1 x 4 - 160# easy Back squat - 90% x 2 x 3 - 205# (85%) switched to high bar, tough. 3 sets of: A. Weighted sit-ups - 8 reps - used 35# B. Lateral planks - max - 2:00 total/each
Matt Dyson 11 | 2008-09-17
Snatch - 105# x 1 x 4 Clean & jerk - 150# x 1 x 4 Back squat - 275# x 2 x 3 3 sets of: A. Weighted sit-ups 20#/30#/30#- 8 reps B. Lateral planks - max R 66/64/63sec L 62/61/62sec For soem reason this felt much better than yesterday
justin "Thor" 12 | 2008-09-17
Snatch: 135lbs x1x4 C&J: 155lbsx1x4 BS:290lbsx2x3 3 Sets of: A. Weighted sit-ups 8 reps w/25#plate B. Lateral planks - max 2:00; 1:30; 2:30
Jason Boag 13 | 2008-09-17
Snatch: 145 x 1 x 4 Clean&Jerk: 195 x 1 x 4 Back Squat: 265 x 2 x 3 3 sets of: A. 16kg weighted sit-ups x 8 B. Max hold lateral planks: 90 sec each
ken c 14 | 2008-09-17
snatch 155 clean and jerk 215 back squat 335 did a metcon of tire flips (a really big ass tire) and hand stand push ups 10 8 6 4 2: 8:24.
Jonathan 15 | 2008-09-18
Snatch: 120# x1x4 C&J: 162# x1x4 BS: 265# x2x3 3 sets of A. Weighted Situps 3x8x25# B. Lateral Planks 3xmax time
ADR 16 | 2008-09-18
Snatch: 125# x 1 x 4 Clean&Jerk: 170# x 1 x 4 Back Squat: 250# x 2 x 3 3 sets of: A. eighted sit-ups x 8 - 25# B. Max hold lateral planks: 1:00 each
Alex Europa 17 | 2008-09-18
OHS practice, worked up to 145-lbs, staying a2a for 3-4 seconds before rising. This stuff has really developed my flexibility alot, I can finally do an upright squat, as a result, my OHS have never felt better. I see BW x 15 very near in my future! SN: 115 x 1 x 4 (first 2 reps felt GREAT!) C&J: 170 x 1 x 4 BS: 315 x 2 x 2 (Failed on last set, I don't like squatting last! :p) 3 sets of: A. weighted incline sit-ups x 8 - 45-lbs B. Max hold lateral planks: 1:00 each side (10-lbs, 25-lbs, 45-lbs)
Rick 18 | 2008-09-18
Snatch: 95# 1x4 Clean&jerk: 165# 1x4 Back squat: 247.5# 2x3 3 sets of: weighted situps, #25 plate behind head, elbows touched knees max lateral plank hold: 1:30, 1:00, 1:00
Richard Thomas 19 | 2008-09-19
Snatch: 60kg Clean and Jerk: 80kg Squat: 115kg x 2 x 7 Weighted DB overhead sit ups 2x12.5kg, 2x15kg (x2 Sets)
Jesse Woody 20 | 2008-09-19
Did this on Thursday, out of town for the beginning of the week and wanted to cut my losses on the first week of the Bulgarian cycle! Snatch: 155#x1x4 C&J: 195x1x4 Back Squat: 280x2x3
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