3 rounds for time of:
100 m sprint
15 kipping pull-ups" />

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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday December 26 2008

  • Power clean - 75% x 2 x 3
  • Overhead squat - heavy single - 80% x 2 x 2
3 rounds for time of:
100 m sprint
15 kipping pull-ups
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20 Comments
Veronica Davis 1 | 2008-12-26
F/29/125 lbs Power Cleans: 80 lbs OHS: Heavy Single 85 (PR), then 70 lbs Metcon: Subbed 100m row for sprint... Time 5:50 Greg - I'll be at the Oly Cert in DC. Can we bring cameras to video our form?
Stephan - CF Broward 2 | 2008-12-26
Power Cleans - 205lb x2x3 OHS - 225x1x1, 195x2x2 Metcon - sub'd 150m Row for sprint,6:00
Greg Everett 3 | 2008-12-26
Veronica - Of course.
Richard Vanmeerbeek 4 | 2008-12-26
PC - 77.5kg OHS - 110kg PR
Ed H. 5 | 2008-12-26
Power Cleans 135x3, 155x3, 170x3x3 OHS Still working on form with low weight. Any tips to increase flexibility for this exercise? I keep falling forward.
Greg Everett 6 | 2008-12-26
Ed - Stretch the living shit out of your ankles and get weightlifting shoes if you don't have them. After that, keep working hip flexibility, upper back and shoulder mobility - lying hamstring stretches with both straight and bent knees (don't lose your lower back arch); lunge/death stretch; upper back foam rolling; shoulder dislocates, bar kips; and of course, more overhead squatting.At this point when you OHS, stay down at the bottom each rep for a few seconds and really sit into it.
donna d 7 | 2008-12-26
PC 80# OHS 90# PR met con 4 rounds 5:24 (because my husband thought it was 4 rounds) @veronica, we are pretty close for starting weights. keep posting, it helps motivate me. last time i followed pm there weren't any women posting to compare weight/time. great work! I went to the oly seminar in August and it was a huge help.
Veronica D. 8 | 2008-12-26
@Donna... I sure will. Great work to you too!!!
Jesse Woody 9 | 2008-12-26
PCln. 205 x 2 x 3 OHS: 235, 10#PR, 2 x 2 @ 190.5
Nick B 10 | 2008-12-26
I did what I could at my work's gym on break. Power Clean: 195 Overhead Squat: Didn't have time. Metcon: subbing 160 m for 100 m - 3:30
Minh/M/25/5'9/170/WY 11 | 2008-12-26
PwrCl: 185x2x3 OHS: (didn't know max) 205x2, 215x2 Bench Press: 235x5x5 (still weird) Metcon: As Rx'd (we have an indoor track but one lap is 160M, so I ran about 3/4 of a lap, roughly 100M or slightly greater) Time: 2:42 (Afterward my throat, lats and forearms burned for about 30 mins, I laid on the floor for about 10... It has been over 5 hours since I finished my workout and I'm still coughing, Joy!)
Yoon 12 | 2008-12-26
Greg, Regarding yesterday's video: How often do you incorporate pulls from a deficit and at what % of max snatch/clean? Thanks in advance!
Jonathan 13 | 2008-12-26
Power Clean: 175# x2x3 OHS: 150#; 120# x2x2 Dips: BW (198#) x10, 9, 5 3 rounds for time: 150m sprint and 15 KPU: 3:51
Stephan - CF Broward 14 | 2008-12-26
Greg - if we want someone to check out our technique with any of the lifts, where do you suggest we post the video/video link?
saulj 15 | 2008-12-26
All weights in KG Power clean - 65 x 2 x 3 Overhead squat - 80 (PR) - 65 x 2 x 2 3 rounds for time of: 100 m sprint (no sprinting, no time, this is my first day running, still recovering from ankle issue) 15 kipping pull-ups
ken c 16 | 2008-12-26
power cleans: 195 bench press 5x5: 215 metcon: 2:46 did bench press instead of ohs because i'm doing ohs with my gym wod tomorrow. metcon runs were done on a 100m track at the globorama. slowed me down a bit.
Greg Everett 17 | 2008-12-26
Yoon - Not very often. Maybe for a week or two every few months. Those were programmed by Coach Burgener. Loading is usually 90-100% or so of snatch/clean.
Greg Everett 18 | 2008-12-26
Stephan - You can post links in the comments here, or you can post in the weightlifting forum. The former will get more attention from me, and the latter will get more attention from multiple people. If you post in the comments, be prepared to have the video and my critique appear on the front page here.
Jordan 19 | 2008-12-26
Power Cleans: 65kg x2 x2 Overhead Squat: 80kg Heavy Single 65kg x2 x2 Metcon: 4:07 100m sprint was just estimated distance
tom a 20 | 2008-12-27
PC 170x2x2 OHS 175; 140x2x2 Metcon 6:20 Running with a treadmill made this one pretty much worthless.
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