Strength Cycle 1 - Week 4" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday January 5 2009

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% (of snatch) x 1 x 2
  • Press - 80% x 4 x 4
  • Weighted GHD sit-ups - 3 x 10
  • Russian twists - 3 x 20
Strength Cycle 1 - Week 4
Print Friendly and PDF

Jesse Woody 1 | 2009-01-04
Haha, I so want that shirt!
George 2 | 2009-01-04
Excellent shirt.
Butch White 3 | 2009-01-04
Greg - what is the average time for completing the CA WOD's? With a 10 minute warm-up I've been shooting for about 60 - 75 minutes. Is this consistent with your athletes or do you push them get it done more quickly?
Greg Everett 4 | 2009-01-04
Butch -

I definitely don't rush anyone. There are going to be times when workouts may take as much as 2 hours - you can compress them more, but I prefer allowing people to rest a bit more between exercises if they want, and with strength/oly work, I generally want longer rest periods between sets.
Butch White 5 | 2009-01-04
Thanks Greg... now I won't feel like such a wuss if I spend more than 60 minutes on a CA WOD. ;-)
Boneyard 6 | 2009-01-05
I'm new to this site, what does strenght cycle 1 week 4 mean?
Boneyard 7 | 2009-01-05
Click on "info" across from where it says "workout of the day". It will answer your question.
Veronica D. 8 | 2009-01-05
Subbed FS for BS: 135#
Snatch Pull: 85#
Press: 65#
Weighted Incline sit-ups: 12 lbs (GHD was being used)
Russian Twist: 12 lbs

*I'll be skipping the Bulgarian cycle to work on my form on the core lifts (BS, DL) and technique for Oly lifts. My biggest issue is glute recruitment.
Gleason 9 | 2009-01-05
Finally was able to do Saturday testing and man was I happy!
Hit a PR on every lift. I'm very happy to follow this programming and can't wait to see the results at the end of the 16 weeks. Thanks Greg!
Steve Owens 10 | 2009-01-05
BS- 240#
Sn pull- 155#
Press- 120#
Weighted sit-ups- 45#
Russian twist- 12#

Zionna F 29 140lbs 11 | 2009-01-05
I accidentally posted this on yesterday blog it was meant for bad

@ Donna d and Veronica

....I am following cathletics as well, but I am a week behind on the 16 week cycle. Both of your post keep me motivated i will start posting my workouts, but just know I am a week behind so today I will actually be doing last Monday's workout (Dec. 29th). I think the 3 of us are pretty close in our lifting ability. Keep it up!!!!
Minh/25/M/5'9/170/WY 12 | 2009-01-05
BS:315x2x2 (low bar)
Sn Pull: 230x1x2
Press: 150x4x4
Russian Twist: 10x30x3
Stephan - CF Broward 13 | 2009-01-05
BS - High Bar: 365x2x2
Sn Pull: 275x1x2
Press: 185x4x2, had to back down to 175x4x2
GHD Sit-ups w/20lb DB: 3x10
Russian Twist

Greg - I may be unable to train from Thursday to Sunday due to work/travel. Should I make up the missed days on this cycle or just jump in to the new cycle on Monday?
Mike Cundiff 14 | 2009-01-05
BS - 305
Sn Pull - 215
Press - 145
Weighted situps with 45#
Russian twists
Eric Brandom 15 | 2009-01-05
BS - 330
SnPu - 240
Press - 155
GHDSU's - 45#
RT - 20#

1 rd of fight gone bad - heavy
30# wallball
SDHP - 135#
36" box jump
PP - 135#
Row - Cal
Score =108
Jordan 16 | 2009-01-05
BS- 117.5kg
Sn pull- 75kg
Press- 55kg
Weighted GHD sit-ups- 20# Med Ball
Russian twist- 16kg
Aimee 17 | 2009-01-05
You can buy that shirt here:
Greg Everett 18 | 2009-01-05
Stephan -

Do Saturday's workout on Monday, then jump in Tuesday with the regular deal.
donna d 19 | 2009-01-05
BS 155#
SnPull 115#
press 60# (shoulders are so smoked right now)

ghd sit ups (no added weight)3x10
knees to elbows 3x10

@Zionna: no worries, it motivates us all.
Jonathan 20 | 2009-01-05
BS: 185#x5x5...achey knees....working on greasing them up a bit.
Sn Pull: 210# x1x2
Strict Press (NO cheating): 135# x2,3,3 and 2
Weighted GHDSU: 45# x10x3
Russian Twists: 25# x20x2
Decline Situps (steepest setting): 30# x10x1
Decline Situps on side: BW x20x1
Rotator Cuffs: 7 movements x10# x15reps
tom a 21 | 2009-01-05
BS 305#
SnPull 155#
Press 125#
Weighted GHD 12kg KB, alternating hands
Russian Twists 12# ball on GHD, floor, decline bench
Zionna F 29 140lbs 22 | 2009-01-06
BS 130#
SnPull 105#
Press 85# tried 90#, but that only lasted for 1 set :)
ABs- Floor wippers with 85# 3x15

@donna d nice BS weight....for some reason I am having problem with my gluts not doing any work!!! I am going to have to have a sit down with them!!!:)
Leave a Comment


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

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

HAN Ultimate Whey Protein 2lbs.
HAN Ultimate Whey Protein 2lbs.
Power Clean Poster
Power Clean Poster
Olympic Weightlifting for Sports
Olympic Weightlifting for Sports
Jerk Progression Poster
Jerk Progression Poster
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 Complete Guide for Athletes & Coaches 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