3 rounds for time of:
300 m row
10 KB high pulls - 30% BW

3 sets of:
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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday September 26 2008

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 70% x 1 + 2, 80% x 1, 70% x 1 + 2, 80% x 1 x 2
3 rounds for time of:
300 m row
10 KB high pulls - 30% BW

3 sets of:
  • A. Weighted sit-up (behind neck) - 3 x 8
  • B. GHD reverse crunch - 3 x 15

Questions? Get answers here or post in comments.
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Matt Dyson 1 | 2008-09-25
Greg, I am confused by the C&J? Clean & jerk - 70% x 1 + 2, 80% x 1, 10% x 1 + 2, 80% x 1 x 2 Is it supposed to be a 70% effort for the 3rd set? Also is the final 80% effort 2 sets of a single rep?
Greg Everett 2 | 2008-09-25
Matt - Sorry, yes - 70%, not 10%. And yes, the final 80% is done for 2 sets of 1 rep.
Cullen Foresman 3 | 2008-09-25
So, just to make sure I've got it, this is C&J 70% x 1 rep, rest, 70% x 2 reps, rest, 80% x 1 rep, etc. Correct?
Greg Everett 4 | 2008-09-25
Cullen - Almost. 70% x 1 + 2 means 1 clean + 2 jerks, 1 set.
Justin "Thor" 5 | 2008-09-25
This scheme is just to make sure we don't drink and lift right ? :)
Cullen Foresman 6 | 2008-09-25
Oh, right, I knew that! Its been a long day, too fatigued for my memory to work right I suppose. Thanks Greg. And thank you in general for the great programing. I've been following it for about 6 months now and loving it more and more all the time.
tommi k 7 | 2008-09-26
Saturday wo. day early. Snatch 95%x1x2 - 83.5kg (actually about 97%of current max and PR) C&J 95%x1x2 - 113.5kg Front squat 90%2x2 - 127.5kg Weighted back ext. 3x10 - 15,20,20kg 3 sets: weighted sit up 3x8x10kg, behind neck reverse GHD crunch 3x15 -good day,weekend of rest
Jody Woodland 8 | 2008-09-26
GDH reverse crunch? I googled your site, found a reference from May 18 but the link to the photo is gone. General googling also unsuccessful. Thanks in advance, JW.
Alex Europa 9 | 2008-09-26
Overhead Squat - Worked up to 190 (BW) with a pause at the bottom (PR!) Snatch - 115 x 1 x 5 Clean & Jerk - 140 x 1 + 2, 160 x 1, 140 x 1 + 2, 160 x 1 x 2 The lifts felt really great today. Admittedly, it was light weight, but I felt solid during the 2nd pull and my Jerks felt really fast and solid! The OHS was a 15-lbs PR and is a major step considering how abysmal my previous record at 175 was. I'll be over 200 next week when there isn't a 95% day following! :-) 3 rounds for time of: - 300 m row - 10 KB high pulls - 55-lbs MetCon: 5:12 One word: OUCH! Weighted sit-up (behind neck) - 3 x 8
Matt Wichlinski 10 | 2008-09-26
Jody stand in front of the GHD with your back to the pad, do a back bridge over the pad and grab the foot braces with your hands. Your lower back is supported with the pad, your upper body supported by your hands on the foot brace, lower slightly bent legs toward the floor and curl or crunch them up to your chest, repeat. Feels a little awkward at first, but it opens you up and gets in them abs nice and deep like... Snatch 195 CJ 215, 255, 215, 255 Metcon 5:10 went easy on the abs, they are still killing me from ab roll outs from the feet the other day. I'm trying to do them like Ross Enamait with weight vest's from the feet and one handed, Dude is a beast.
Greg Everett 11 | 2008-09-26
Jody - What Matt said. Photo is here.
Eric Brandom 12 | 2008-09-26
M/23/6'1"/180 Snatch: 160 C&J: 185 - 215 Metcon: 4:38 Situps +25# GHD Reverse Crunch Did Isabel again ( I love her ) 3:36, not as good as last time (3:06)
Richard Vanmeerbeek 13 | 2008-09-26
Sn : 65kg C&J : 72.5kg - 82.5kg "Annie" 5'39"
Jesse Woody 14 | 2008-09-26
First day back with the lifts after jacking up my back last sunday. Long warm-up with some added hip-flexor and dynamic hamstring stretches. Snatch: 115x1x5 (~65%) Clean & Jerk: 165x1x2 x 3 (~72%) Still a bit of slight discomfort, mainly on the third pull lean-back, but nothing too bad. Ended with ice, ibuprofen, fish oil and more stretching. Feels good to at least be back to the lifts!
Jonathan 15 | 2008-09-26
Snatch: 115# x1x5 C&J: 135# x1+2; 155x1; 135x1+2; 155x1x2 3 Rounds for time: 400m Run 10 DB High Pulls 30# each 7:34 3 sets: A. weighted situps 3x8x10 B. GHD Rev Crunch 3x15
Jody Woodland 16 | 2008-09-27
SN 125# CJ 140/160# Metcon - 5:50 SU 25# GHD RC - thanks for the info guys, these sucked. Guess I'll do them more often.
Rick 17 | 2008-09-29
Sn 95 Cl&J 135,155 situps used 25# DB Used stability ball for RC's For metcon did: Deadlift/chest slap pushups 25/5 20/10 15/15 10/20 5/25 used 185# for DL
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