20-15-10 reps for time of:
DB muscle snatch (2-arms) - 15% BW each
Kipping pull-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday October 1 2008

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Back squat - 90% x 2 x 2
20-15-10 reps for time of:
DB muscle snatch (2-arms) - 15% BW each
Kipping pull-ups

Questions? Get answers here or post in comments.
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Alex Europa 1 | 2008-10-01
Clean & Jerk - 205 x 1 (PR!) Snatch - 135 x 1 x 2 Back squat - (X) No zip in the legs 20-15-10 reps for time of: DB muscle snatch (2-arms) - 30-lbs each Kipping pull-ups Time: 4:45
Richard Vanmeerbeek 2 | 2008-10-01
C&j : 105kg PR Snatch : 72.5kg Back squat : 120kg x 2 x 10 Half Nate: 10min AMRAP of 2 muscle-ups (on bar) 4 HSPUs 8 db swings 32kg 5 rounds, 2 MUs, 2 HSPUs
tommi k 3 | 2008-10-01
C&J - 118.5kg Snatch - 81kg Back squat - 152.5kg Metcon - 6:56, 16kg DBs
josh everett 4 | 2008-10-01
perfect timing on the foreman article as there has been some heated discussions on goheavy recently
Greg Everett 5 | 2008-10-01
Heated discussions about powerlifting vs olympic lifting? Never....
Alex Europa 6 | 2008-10-01
WHOA! I beat Tommi in a MetCon?! No way! I'm just glad Richard did 1/2 Nate instead... Cheers fella! ;-)
tommi k 7 | 2008-10-01
whenever there´s pull ups in a metcon, my times suck...but anyway, GOOD job Alex!
Blake M 8 | 2008-10-01
Learned something today! I can't snatch after C&J. My form was all off and I didn't feel stable at all at the bottom. Guess there is a ryhme and reason to the order of the lifts!
Richard Vanmeerbeek 9 | 2008-10-01
Snatching after the C&J was definitely a bit special. Alex, it's on for the next metcon !
marisela 10 | 2008-10-01
i have a question about warming up. i never sandbag on warm ups. i always warm up for at least 10 minutes before i get to lifting. i learned my lesson when i pulled a hamstring about ten years ago. my question is this: after my standard warm up should i warm up as well by lifting lighter weight? for example, today is 100% of c&j-should i warm up with light weight before going to a full 100%, or just go straight to heavy?
Richard Vanmeerbeek 11 | 2008-10-01
Greg, I've been itching to go for a heavy deadlift but I'm strictly following the daily workouts. If possible, what would be the best time in the cycle to throw one in ?
ken c 12 | 2008-10-01
greg what's the name of the one minute silence song on your video on sunday. can't find it on youtube. pretty good band.
Matt Wichlinski 13 | 2008-10-01
is there any significant difference between cod liver oil and regular fish oil? Bill Starr swears by lecithin, I think it's a soy based product, is it worth anything? What about dessicated liver tablets? Vitamin B12?
Aimee 14 | 2008-10-01
Marisela- You NEVER want to just go straight to your 100%, or straight to a heavy weight. You always want to start with the bar and make jumps accordingly. So say your best clean & jerk is 110kg. You would want to do something like this: the bar, 45kg X 2, 65kg, 75kg, 85kg, 95kg, 100kg, 105kg, 110kg. See? You are very likely to injure yourself and/or fail if you just put 110kg on the bar after you just got off the rower. Take conservative jumps (2.5 - 5kg jumps) until you get a little more experienced, then you can start taking bigger and bigger jumps (10-15kg jumps)
Eric Brandom 15 | 2008-10-01
C&J: Failed at 265# so I'll have to settle for 255 today Snatch: 180# BS: 330 Nate: 17 rounds and 5 swings Metcon: 4:42 - 30# DB's
Greg Everett 16 | 2008-10-01
Marissella - Check out this video and this video. You need to warm up for each exercise following your general warm-up.
Greg Everett 17 | 2008-10-01
Ken c - "Available in All Colors" - definitely worth investing in all the OMS CDs.
Greg Everett 18 | 2008-10-01
Richard - Throw it in on the day we do 100% CJ following that CJ. Oh wait that's today. I'd wait until the last Saturday in this 4-wk cycle then after your snatch and CJ. Do it before your squat if you want to test it.
Greg Everett 19 | 2008-10-01
Matt - RE fish oil, check out this thread in the forum.Couldn't tell you much on lecithin - no personal experience with it.Liver tabs are cool. I use them occasionally as recommended by Garrett Smith. I also use a B12 supplement. Try them out and see how you feel with them. If you don't notice a difference in a couple weeks or so, don't spend the money.
Jesse Woody 20 | 2008-10-01
C+J:230# Sn.:165# BS:280# Everything felt awesome. Last three days have been perfect, lifts feeling great, no real undo soreness, I even added in some heavy snatch balances yesterday because I had the extra gas in the tank.
marisela 21 | 2008-10-01
thank you so much. i always do work up, but i thought maybe it was overkill and i was doing a lot more than i needed to. looks like i'm just being lazy. :) thanx again.
Jonathan 22 | 2008-10-01
C&J: Up to 185# x1x1, but failed at 190# Snatch: 130# x1x2 Squat: 265# x2x2 3 rounds for time of 20-15-10 30# DB snatches (each hand) and KPU: 7:43. The snatches turned into power snatches pretty quickly.
ryan 23 | 2008-10-01
C&J - 230lbs x 1 Sn - 145lbs x 1 x 2 Sq - 330lbs x 2 x 2 Met - 15:00 Today was really good. The C&J is coming along very well. I had a lot of confidence on all the lifts. The C&J is coming along very well. Shoulder pain is slight if any. Given the snatch was light, it felt very natural. Thanks to Greg and everybody else for answering all my stupid questions.
ken c 24 | 2008-10-01
44/6'1"/185 clean and jerk 230 (failed twice at 240 which is 100%) snatch 160 (failed twice at 165 and had to drop down) back squat 335 metcon 72lb barbell muscle snatch. (dumbells being used at the time) chest to bar pull ups 6:07 rough lifting day. don't think i care for the reverse order. i know now that i prefer an orderly universe where snatch comes before clean and jerk.
Jody Woodland 25 | 2008-10-02
behind a day, Tuesday's wod MSN - 115# SN - 125# CJ - 160# Ab wheel (BB) - 3 x 15
Richard Thomas 26 | 2008-10-02
Clean and Jerk: 90kg (feeling good) Snatch: 65kg Back squat: 117.5 x 2 x 3 (Was running too short on time to do my 10 sets :(
ADR 27 | 2008-10-02
C+J: 185# - missed the jerk with 205# Sn.: 135# x 1 x 1 BS: 245# x 2 x 2 no metcon for me today. My left shoulder was far from 100% today. I had a hard time holding heavy weight overhead.
saulj 28 | 2008-10-02
C&J - 87kg x 1 (new PR, but I should have followed the workout and PR'ed Saturday, I get it now) Sn - 65kg x 1 x 2 Back squat - 100kg x 2 x 2 MetCon using 25# DBs: 5:47 I am starting to prepare more seriously for the 45th Annual Golden West Open in Los Altos, CA on Nov. 9. If there is anyone near Redwood City, CA who wants to O-lift. Come by on Saturdays at about 10:30 AM to do the P-Menu WOD.
Jason Boag 29 | 2008-10-08
C&J: 225 SN: 155x1x2 BS: 275x2x2 No metcon
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