For time:
Row 250 m
5 box jumps
25 sit-ups
Row 500 m
10 box jumps
20 sit-ups
Row 750 m
15 box jumps
15 sit-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday October 31 2008

  • Muscle snatch + snatch balance + 2 OHS - challenging weight x 3 sets
  • Rack jerk - heavy single
  • Pull-ups - 3 x max
For time:
Row 250 m
5 box jumps
25 sit-ups
Row 500 m
10 box jumps
20 sit-ups
Row 750 m
15 box jumps
15 sit-ups

Questions? Get answers here or post in comments.
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Emily 1 | 2008-10-30
I have a couple questions. My muscle snatch and snatch balance are ridiculously weak compared to my OHS, mainly due to form issues with the former. My max OHS is probably 55, with muscle snatch I don't get much above 30 without form breaking down. Is this OK? Also, because I can't do pull-ups I've been doing body rows on max pull-up days. Should I use a body row setting that only allows for 3-5 reps, or a slightly higher setting that allows me to do more like 10? Or should I be doing pull-up negatives? Or switching it all around?
Greg Everett 2 | 2008-10-30
Emily - I can OHS 50 kg more than I can muscle snatch - so you're not doing too bad. But keep working on the MS and SB - try throwing them in every day as part of your warm-up (very light) just to work positioning and movement and become more comfortable and consistent with them.With the pull-ups, mix it up a bit. Do body rows at a level that allows 5 reps or so 1 day, do negatives 1 day, and do body rows at somewhat higher reps (no more than 10-12) another day. Just be very conservative on the negatives initially as they can wreck your elbows and make you extremely sore - also with those, assist (jump) only as much as you absolutely need to get up; i.e. make the concentric work as well.
Richard Thomas 3 | 2008-10-31
Muscle Snatch + Sn Balance + 2 OHS: 50kg x 3 sets Rack Jerk: 90kg Pull ups: kipping pull ups: 4 x 15
Tyler Weir 4 | 2008-10-31
Hi Greg, I apologize for being off-topic for the day. I just listened to your interview with Jon Gilson and I wanted to ask a question. During the interview you and Jon were discussing the proper back angle for the Olympic lifts, and that most people have a compromised angle based on not hip flexibility, but ankle flexibility. Jon said he uses the Y*** pose Downward Dog to help his ankles and I was wondering if you had anything to help with inflexibility? Is it a matter of just doing more heavy Front/Low Bar Back squats? Thanks.
Richard Vanmeerbeek 5 | 2008-10-31
M sn + sn bal + 2 ohs - 60/65/70 f/65kg Rack J - 102.5kg, failed 112.5kg Pull-ups - 20 PR for wide-grip Just did 1 set of pull-ups to be fresh for my rowing challenge : Tabata rowing - 20sec on/10sec off x 8 for max distance Total distance : 1047m
Greg Everett 6 | 2008-10-31
Tyler - Ankle flexibility is critical for the squat positions, not for the pull (just to clarify). That said, gastrocnemius flexibility really isn't an issue - it's the soleus. So straight-leg ankle stretches won't be as effective as bent-knee because the gastroc will likely limit the stretch, preventing an adequate stretch of the soleus. I recommend sitting in the bottom of the squat and leaning onto one knee to try to close the ankle as much as possible while keeping the foot flat on the floor (and wear shoes) to prevent stretching the arch/mid-foot.
tommi k 7 | 2008-10-31
-I have limited number of days to workout next week,so I go max this sunday. M.Sn.+Sn.Bal.+OHS - up to 66kg Snatch ~80%x1x2 - 76kg C&J - 80%x1x2 - 96kg Box jump 3x5, waist height
Jesse Woody 8 | 2008-10-31
M. Sn. + Sn. Bal. + 2 OHS: 135# 61kg Rack Jrk.: From the back: 275# 125kg, 25#/20kg PR!
Tyler Weir 9 | 2008-10-31
@Greg thanks for the recommendation. Cheers.
Jesse Woody 10 | 2008-10-31
Woops, that's obviously an 11kg pr...the 20kg will come next ;)
Tracy Fober 11 | 2008-10-31
Thanks to Greg for talking about ankle/soleus mobility. I have been preaching the message for a while and some people still don't get it. Your ankle mobility is the key to your torso position in the squat. And torso position is key in the snatch and clean. It starts from the ground up. That's my story and I'm stickin' to it. -TCF
saulj 12 | 2008-10-31
Attitude Adjustment was a great article. Eva T has some sound advice. When I was a ski instructor, there was the same hassles about which is the best way to ski/teach. My manager and mentor summed it up quite nicely, "It's not like we are trying to cure cancer or eliminate poverty here, it's just skiing." Jacked up my hand somehow, going to have to lay off hand-based lifting for a while. May have to work on those no-handed front squats. :-) On that note, off to work...
Jonathan 13 | 2008-10-31
MS + SB + 2 OHS: up to 105# x3 Rack Jerk: 185# Pullups (Max): BW + 100# x1; BW + 45# x4; BW x8 Dealifts: up to 385# Metcon: raking and burning leaves on our 1.25 acres: 2 hours
ADR 14 | 2008-10-31
M/26/5'10"/170 Muscle snatch + snatch balance + 2 OHS - 125# x 3 sets Rack jerk - 215# Pull-ups - 14,13,11 Metcon: 36" Box/GHD sit-ups 13:45
Eric Brandom 15 | 2008-10-31
M/23/6'1"/180 MS. SB, OHS 155 RJ 260 (F me) Deadhang and pause PU 18. 16. 19 Metcon: 36"box, 8:46
Ian 16 | 2008-10-31
MS trio - 62.5...muscle snatched 65, a new PR, but then missed the SB and moved on out cause I had a time deadline. 62.5 was a PR on the SB, too, though nothing to be proud of because my effort earlier this week was simply pathetic RJ - 100kg...could have pushed it further but had halloween plans so I was in a rush..nonetheless, this is clearly the weakest link of my C&J, something I've been needing to work on, so once again I must thank the PF programming for making me face my demons. It felt AWESOME to manhandle that 100kg! PU - 25, 19, 9...cheesed out on the last set like a lil p**** skipped the met con out of time concerns (and laziness, too) Tonight was the end of week one of following the PM program. This week has been totally f-in awesome, just what I needed being the undiciplined slob underachiever that I am. Thanks Greg! Tonight was also the end of week one of my paleo IF. So from tonight until Sunday at 6pm I get to feast like an irie munchfester...taking full advantage, I sucked down about 9 Busches with my neighbor in our lil halloween party. Then I grabbed the lil pip squeak neighbor's kid's skateboard for a whirl. I haven't skated in like 8 years. But the craziest thing happened. I whipped out the ol' ollie techinique from junior high - only realized for the very first time how sheety my form was way back then, for I had always ollied with a rounded back. I arched my back as if I was doin' a 110kg SnPull...and I exploded with Olifting manliness (or Aimeness), popping that lil sucker off the pavement about waist high! Why didn't those stupid skate mags ever teach me that basic fundamental element of a proper ollie? I guess it just shows how GREAT Olifting is, but, of course, you already know this.
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