3 sets of:
A. Chin-ups - max
B. GHD reverse crunch x 15

Week 2B2" />

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

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 3
  • Back squat - 85% x 2 x 3
3 sets of:
A. Chin-ups - max
B. GHD reverse crunch x 15

Week 2B2

Questions? Get answers here or post in comments.
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Richard Vanmeerbeek 1 | 2008-11-17
Sn - 72.5kg C&j - 90kg BS - 120kg Chin-ups + 20kg - 8/8/7 KTE's 3 x 15
Chris 2 | 2008-11-17
I've been doing the O lifts for while with Crossfit, and am planning to take a couple months off and do the CA workouts. I'm curious about relative weights for the exercise variants as I look to not only get stronger but still maintain muscle balance. i.e. Most olympic lifter C&J about 120% of what they snatch. How much would that be compared to their front squat, power clean, muscle snatch, etc.? Technical proficiency would be my obvious limiting factor, ballpark numbers for goals would be great though.
Greg Everett 3 | 2008-11-17
Chris - I wouldn't worry too much about it at this point. Some of those numbers vary dramatically (particularly squat to classic lift ratios - sometimes by so much it's pointless to really even think about it). Power clean/snatch is generally 80-85% or so of clean/snatch. Muscle snatch 65-70% of snatch or so. Deficiencies are typically easy to spot without getting out the calculator. Get your technical base settled before you get too crazy with balancing things - before that happens, balance evaluations won't be accurate anyway.
tommi k 4 | 2008-11-17
Sn. - 81kg C&J - 106kg BS - 147.5kg Chins 14,12/Rev.GHD 2x15
Sam Nix 5 | 2008-11-17
What does [week 2b2] mean?
Greg Everett 6 | 2008-11-17
Sam - Let's people know where in the cycle we are. That means it's the second week of the second bulgarian cycle.
Sam Nix 7 | 2008-11-17
Would it be completely stupid to follow PM workouts in addition to 3/1 CF Wod's? I've been doing a modified (not scaled, just different based on the CF WOD) version on the intermediate program in the back of your book. I'm liking it, just don't know what would be more sensible... Thanks
Dunkin 8 | 2008-11-17
Sam- There is a very helpful "Info" link next to "Workout of the Day".
Greg Everett 9 | 2008-11-17
Sam - You can try it, but I wouldn't recommend it. Both programs are intended to be complete - mix two complete programs and you're going to fairly quickly resemble a plane crashing into the side of a mountain.
Sam Nix 10 | 2008-11-17
Sorry fellas, I should have looked at the info section before posting that question. Rookie mistake. Thanks.
Eric Brandom 11 | 2008-11-17
M/23/6'1"/180 Snatch - 185 C&J - 245 BS - 325 Chins - 21, 18, 22
ADR 12 | 2008-11-17
I made up Saturday's workout today: Snatch - 150# x 1 x 3 Clean & jerk - 195# x 1 x 3 Back squat - 160# x 2 x 2 Chins: 18, 14, 10
Jonathan 13 | 2008-11-17
Snatch: 125# x1x4 C&J: 165# x1x4 BS: 250# x2x3 3 Sets of A: Chinups (10,6,5) B. GHD Reverse Crunches x15
Chris 14 | 2008-11-17
Greg- Thanks for the reply. Great ballpark numbers for me. I agree wholeheartedly that I'll get there by working on technique and slowly increasing the weight as able. Thanks
JimmyJames m/39/67.5"/178# 15 | 2008-11-18
Still just getting used to things and trying to work the technique. Just my fourth effort here and things are looking way better. Generally felt tight. Squats went up well but not as easily as the 90%x1x2 from last time. sn - 99#x1,104#x1, 109#x1, #119x1 c&j - 132# x1;#137 x1;#152 x1 bs - 242# x2,245# x2,252# x2 Ran out of time at the gym. pull ups(25,16) ghd x15
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