For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk

Program Help | Exercise Demos | Programs

weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday January 2 2009

  • Tall snatch - 30% x 3 x 3
  • Power snatch + snatch - 65% x 4 sets
  • Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball

Questions? Get answers here or post in comments.
Print Friendly and PDF

Chris Bullard 1 | 2009-01-02
TS-55 PS+S-120 SB-135 Snatch-135x3/145x2x3/155,165,170,175 Metcon WOD: 3:27
Veronica D. 2 | 2009-01-02
TS: 45# (didn't have anything lighter) PS+S: 50# SB: 60# (stopped b/c wasn't focused) Metcon: Time - 7:44 used 12 lb ball
Steve Owens 3 | 2009-01-02
TS-50# PS+S-100# SB-115# need to work on technique Metcon- 5:36
Jonathan 4 | 2009-01-02
Tall Snatch: 65# x3x3 PS + Sn: 115# x4 Sn Bal: up to 115#, way short of where I normally am. Just not in the grove today. For time: 5 KPU, 20-1 hand Push Ball off knees & 8 foot target with 6# ball, alternating; then 10 KPU, 16 PB as above; 15 KPU, 10 PB as above; 20 KPU and 10 PB as above. 3:28
Jordan 5 | 2009-01-02
Friday January 2 2009 * Tall snatch - 20kg (30%)x 3 x3 * Power snatch + snatch - 45kg (65%) x 4 sets * Snatch balance - 85kg heavy single Metcon: 4:15 w/14 # med ball cleans a couple of pounds too light, so I through it 12 feet target.
Stephan - CF Broward 6 | 2009-01-02
Tall Snatch: 75lb(33%) x3x3 PSN + SN: 155lb(68%) x 4 sets SNB: 225lb - heavy single Missed first attempt at 225 and second attempt seemed slow. Greg - Since we are working on pushing ourselves under the bar rather than push pressing, is it ok if the movement is a bit slower or should we drop the weight and perform a heavy single with the appropriate speed?
tom a 7 | 2009-01-02
TS 45# PS+S 90# SnBal 135# (Need work here) MetCon: 5:32 w/ 18# ball
B. Dallas 8 | 2009-01-02
M/6'2"/190 TS = 55# (got just above parallel, couldn't quite get down enough) PS+S = 85# (same as above) SnBal 85# (once then stopped - shoulders were beginning to get sore by this point) MetCon = 4:29 with 15# ball (just avoided pukie) Looking back on the snatches I should have gone lighter and performed full ROM and technique practice. Out of all the oly lifts I hate snatches the most :)
Greg Everett 9 | 2009-01-02
Stephan - I don't know how you're doing snatch balances slowly... especially with 100 kg. Are you sure you're doing a full snatch balance and not a heaving snatch balance?
donna d 10 | 2009-01-02
TS: 25# PS+S: 45# SnBal: 65# metcon: 5:53 (band kip; 10# ball, nursing shoulder issues) trying to really focus on technique. snbal is up 10# from 2 weeks ago. thanks greg.
Stephan - CF Broward 11 | 2009-01-02
Greg - Well, it is not actually slow. I can't really explain it. I am not doing a heaving snatch balance. I will create a log tomorrow on the message board and post a video for you and/or others to critique/comment on.
Minh/M/25/5'9/170/WY 12 | 2009-01-02
TallSn: 65x3x3 PS+Sn: 135x4 Sn Bal: 215x1 BackSq:225x5x5 3 grip Speed Bench: 135x3x3,155x3x3,175x3x3, 275x3
Ian 13 | 2009-01-02
I'll f-in watch that sh- online chick who o-lift are so hawt!
Stephan - CF Broward 14 | 2009-01-03
Greg - These are the videos of the snatch balance. Thanks for any input you can provide. 185lb - 225lb -
Greg Everett 15 | 2009-01-04
Stephan - I see what you mean now. This is super common - you're just putting too much into the upward drive on the bar so you're nearly push pressing it before you even have a chance to drive yourself down. Change that dip and drive into a much briefer "pop" of the bar off your shoulders and drive yourself DOWN - ideally that bar barely moves up at all. This pop is sort of analogous to what you might do to readjust a bar on your back for a back squat if it's off center - more of a bounce than the dip and drive you'd see in a push press.
Stephan - CF Broward 16 | 2009-01-04
Thanks Greg. Would you suggest I back off the weight a bit just give it a shot the next time I do snatch balances?
Greg Everett 17 | 2009-01-04
Stephan - Keep going up to the RXed weights, but spend some more time on the way with your warm-up weights practicing.
Leave a Comment


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

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

Support Your Local Weightlifter - Men's T-Shirt
Support Your Local Weightlifter - Men's T-Shirt
Catalyst Athletics Book of Programs [E-book]
Catalyst Athletics Book of Programs [E-book]
Snatch Progression Poster
Snatch Progression Poster
Catalyst Athletics Square Logo - Men's T-Shirt
Catalyst Athletics Square Logo - Men's T-Shirt
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: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
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