3 sets of:
A. TGU sit-up x 10
B. KB sidebend x 20

Week 3S2" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Weightlifting seminar at NorCal Strength & Conditioning
Monday October 27 2008

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% (of snatch) x 2 x 3
  • Push press - 85% x 3 x 5
3 sets of:
A. TGU sit-up x 10
B. KB sidebend x 20

Week 3S2
Print Friendly and PDF

BK 1 | 2008-10-26
To what position is the Turkish sit up? 1 arm laying down to sitting upright,then return to ground?
Greg Everett 2 | 2008-10-26
BK -

Lying to sitting upright and posted on the free hand, return to lying.
Ryan McKenzie 3 | 2008-10-27
New here. If a weight isn't suggested, are we to just choose one we are comfortable with, (e.g. the TGU-sit ups, and KB sidebends)? Or is there a rule of thumb?
BK 4 | 2008-10-27
Squat 335
Snatch Dead 188
Push Press 145
Greg Everett 5 | 2008-10-27
Ryan -

Yes - Choose a weight that is challenging for the RXed reps/sets.
tommi k 6 | 2008-10-27
BS - 152.5kg
Sn.DL. - 120kg
PP - 100kg x3x4 +shoulder press 90kg x1,both PRs

3sets of:
10 TGU sit up,24kg
20 side bends,32kg
Jesse Woody 7 | 2008-10-27
BS: 275# x 2 x 5
Sn. DL: 230, 250, 270#
PP: 195 x 3 x 5

Abs later.
Richard Vanmeerbeek 8 | 2008-10-27
BS - 100kg x 3 x 10 on the minute
Sn Dl - 102.5kg
Pp - 80kg

TGU sit-ups - 28kg/24kg/24kg
Side bends - 32kg
luca z. 9 | 2008-10-27
Hey Greg, I talked to Donny Shankle this morning he says hello and he wants to know when you're going to visit the gym he's training in San Ramon for a little lifting competition. Check him out at www.californiastrength.com take care
Greg Everett 10 | 2008-10-27
Ha - Donny can kick my ass lifting barefoot and 1-handed. But tell him I definitely would like to make it out there to train sometime soon. I may be up in the area around Thanksgiving, so I may have to make an east bay trip.
luca z. 11 | 2008-10-27
Will do, let me know when you're up here maybe we can hook up.
Ed 12 | 2008-10-27
Greg, I attended your seminar at CF NorCal. It was great! You know your shit buddy. Take it ez!
Eric Brandom 13 | 2008-10-27

BS - 335
SNDL - 250
PP - 205
Abs with 2 pood KB
Matt Schellinger 14 | 2008-10-27
BS - 225 x 3 x 5 - right hip chronic pain, getting better though
SN DL - 205 x 3 x 3 - Pulled to full extension weight to heavy for early arm bend so felt like it helped me work on form.
PP - 135 lb x 3 x 5

TGU - 25, 35, 45 lb plate
Side Bends - 45 lb plate
Jody Woodland 15 | 2008-10-27
BS - 325#
SNDL - 195#
PP - 185#
TGUSU - 50#/35#/35# (50 was awkward)
DB SB - 75#/100#/100#
Matt Wichlinski 16 | 2008-10-27
I saw a video of Donny Shankle do Grace in jeans and boots after a competition. He essential did Romanian dead lifts + reverse curls + presses and crushed a 1:40 or something like that. He almost passed out afterward, but pretty impressive how he man handled that weight with virtually no technique. I know how good a lifter he is, but thought a measly 135 would be a breeze... eye opener.

405, 410, 415, 420, 425
305 May have been a little slow

65# side bends
Matt Schellinger 17 | 2008-10-27
I think I have realized I am dumb, I did x sets of 5 instead of 5 sets of 3, which would have let me use more weight and would have made more sense. Yay me.
Ian 18 | 2008-10-27
BS 140kg
SnDL 100kg
PP 85kg

That was fun

I weighed myself today. 205 with a spare tire to boot. I'm gonna do 30 days of paleo intermittent fasting, eating from 12-6 on weekdays. I've been overdoing it with the beer, bread and ice cream, and feeling like crap, too. Last time I did it I lost 20lbs, got cut, and felt great so we'll see how it goes this time.
ken c 19 | 2008-10-27

back squat 335
snatch deadlift 235
push press 185


i've seen that grace video of donny. as i understand it he did that AFTER a weight lifting competition. pretty impressive stuff.
ken c 20 | 2008-10-27

oops. just saw that you knew that video was after a competition. never mind.
ADR 21 | 2008-10-28
Back squat - 245# x 2 x 5
Snatch deadlift - 225# x 2 x 3
Push press - 145% x 3 x 5
3 sets of:
A. TGU sit-up x 10 - 20kg
B. KB sidebend x 20 - 75#
Jonathan 22 | 2008-10-28
BS: 247# x2x5
Snatch DL: 250# x3x3
PP: 160# x3x5
ABs: 2 sets of:
TGU SU 35# x10
DB Side Bend 80# x20

Rick 23 | 2008-10-29
Sn Dl:185#x3x3
PP:165#x3x5(had to power clean each rep)

Abs: 3 sets of

TGU SU 20kg KB x10 each side
DB side bend 24kb KB x20 each side
Leave a Comment


Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications

Dumbbell Moves DVD - Vol 3
Dumbbell Moves DVD - Vol 3
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Werksan Training Barbell
Werksan Training Barbell
Weightlifting Programming: A Winning Coach's Guide
Weightlifting Programming: A Winning Coach's Guide
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.

Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter

Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.


Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator