4 rounds for time:
300 m row
10 (1 push-up + 4 mountain climbers)" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday November 21 2008

  • Power snatch - 80% x 1 x 4
  • Power clean + push jerk + jerk - 80% x 1 x 3
4 rounds for time:
300 m row
10 (1 push-up + 4 mountain climbers)


Questions? Get answers here or post in comments.
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13 Comments
tommi k 1 | 2008-11-20
day early P.Sn. - 77.5kg PC+PJ+J - 100kg Metcon - 8:35
MB 2 | 2008-11-20
m/28/165 This question might be a little too deep for this kind of a forum, but I figure it can't hurt to try. The other day I subluxated my shoulder while attempting a PR rack jerk of 205 lbs. I have a history of a few forward subluxations as a result of pressure pulling forward, so there's already some instability. But this is the first time that it has happened in the downward direction. I'm not very thrilled about the idea of surgery, so I'm trying to give it a chance to heal with complete rest. What is the experience of the olympic lifting community with regard to this type of injury? Does it typically end a competitive career? Can surgery be successful enough to allow continued lifting? I'm looking for thoughts and experiences from an olympic lifting perspective, not a medical one. Thanks.
MB 3 | 2008-11-20
Maybe I should rephrase that last bit. I don't mind a medically informed perspective. I'm just not looking for the standard generic medical position that most doctors will give me.
Richard Vanmeerbeek 4 | 2008-11-21
P Sn - 62.5kg P C&j - 82.5kg No time for the metcon, busted a 500m row : 1'25.3" PR
Eric Brandom 5 | 2008-11-21
M/23/6'1"/180 PS - 175 PC+PJ+J - 225 Metcon: 7:21
Jonathan 6 | 2008-11-21
Power Snatch: 116# x1x4 PC + PJ + J: 156# x1x3 3 rds for time: 300m run with 10 (1 pushup + 4 mtn climbers): 7:43
Jay Huhn 7 | 2008-11-21
MB, I am a physical therapist who specializes in orthopedics and I train with the olympic lifts on a regular basis. Your subjective complaints lean toward an anteroinferior instability of your Glenohumeral jt. Best bet is to get evaluated by a physical therapist and seen by an Orthopedic surgeon specializing in shoulders for assessment and diagnosis. If this is the case you usually have 2 options. 1. conservative management by P.T. to strengthen the heck of of the scapular and rotator cuff stabilizers or 2. surgery to repair what is going on inside the shoulder. Usually instability points toward stretching or tearing of the glenohumeral ligaments or Labrum. With that said, the olympic lifts put a huge amount of stress through the shoulders in the overhead position especially the snatch. Maintaining the shrug in the overhead position of the snatch and the jerk, will force the upper traps to take up the slack and therefore less stress on the ligaments of the glenohumeral joint. Finally to answer your question,depending on the actual pathology. most surgeons would say no on a return to competitive lifting. My thought is, yes, you could return, but it would be dependent on rehab and the type of surgery. It is a gray area. Being a lifter myself, the competitiveness kicks into returning to lifting no matter what the injury. Many overhead athletes have returned to competition including baseball pitchers, quarterbacks, etc.
ADR 8 | 2008-11-22
Power Snatch - 135# P Clean + Push Jerk + Jerk - 175# Jackie: 7:46
mtanwyck 9 | 2008-11-26
Can someone please help me out with the difference between the two jerks in the second part of this workout?
Greg Everett 10 | 2008-11-26
mtanwyck -Check the exercise demos. Second jerk is a split jerk.
mtanwyck 11 | 2008-11-30
found it. preciate it.
Minh 12 | 2008-12-05
Pwr Sn: 143x1x4 Pwr Cl +PJ+Jerk: 191x1x3 Metcon: 4rds 300M row, 10 (1PU+4MC) = 8:31 No more Energy
Merve 13 | 2012-02-20
Worked the split jerk today to 3 sets at 145#. I fieald my third attempt. Freaking hurts to catch that weight. Phil, got any tips? Catching weight that heavy to repeat the jerk just about takes all of my energy. It also KILLS my wrists dead.WOD3 rounds25 pushups25 GHD situps8:28 I'm dizzy.
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