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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday January 12 2009

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • 10 (GHD sit-up + 2 Russian twists) - 3 sets
Bulgarian Cycle 1 Week 1
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ADR 1 | 2009-01-12
Excellent seminar this past weekend...thanks for coming out to DC!

For all of you interested in learning more about the Olympic Lifts, I would highly recommend attending a seminar. You will get your money's worth and more! Aimee and Greg are excellent instructors and have a wealth of knowledge to share.

tom a 2 | 2009-01-12
Did Saturday's max as I wasn't able to go to the gym:

Sn 135#
C+J 215#
FS 285#

Missed 145 on the snatch because of technique and courage to get underneath, pull was there. The same goes for jerking 225, at least my cleans felt great.
Steve Liberati 3 | 2009-01-12

Sn: 135
CJ: 175
FS: 265

Stephan - CF Broward 4 | 2009-01-12
SN 205 (missed twice) 195x1x4
CJ 215x1x4
FS 275x2x3

Happy belated B-Day Aimee!
Syncere Martinez 5 | 2009-01-12
I second the excellent expression!!! The seminar was well worth the money and I am excited to start applying the principles learned!!
Rossi 6 | 2009-01-12
SN - 145lbs
CJ - 215lbs
FS - 275lbs
Mike Cundiff 7 | 2009-01-12
Sn: 155
CJ: 205
FS: 275

Matt H. 8 | 2009-01-12
Started the programming today and I have a couple questions.

I did,


Clean and Jerk:

Front Squat:
Rack is on the way

...Is this the correct way to work up to the working weight? Are there any recommendations or guidelines for total volume for each session? Right now my limiting factor is technique/experience, so I'm not too worried about overdoing it.

Thanks, I'm really looking forward to these next 12 weeks.
Chris Bullard 9 | 2009-01-12

Snatch: 121x1/141x1/160x1x4
Clean and Jerk: 160x1/180x1x2/200x2x3
Front Squat: 220x2x2/240x2x1
OHS: 155x5x3
Snatch Push Press: 155x5x2
donna d 10 | 2009-01-12
snatch 1x4 50#
Clean & jerk - 85% x 1 x 4 75#
Front squat - 85% x 2 x 3 115#

FS felt like crap, i had a shity bar and it rolled and spun around on me. wtf? its was all smooth and i swear it was covered in oil.

my snatch was quick and dead steady, first time ever. thanks to EC for her coaching this weekend. made all the difference. thanks!

Johnny Davis 11 | 2009-01-12
I realize this is a strength program for Olympic Lifting but I wanted to sing my praises for the programming. My partner and I own an affiliate in Knoxville, TN and today was CF Total. Since we are small and its a lot of fun we decided to total today instead of the WOD. I PR'd backsquat and Deadlift as well as my partner. Our Press #'s were consistent with normal even though I did PR by 5 pounds. I was up 40 on BS and 15 on Deadlift. Just thought I would say thanks.

P.S. I PR'd Snatch and C&J on Saturday as well.

Eric Brandom 12 | 2009-01-12
Sn - 190
C&J - 245
FS - 270
Jordan 13 | 2009-01-12
Snatch: 60kg x1 x4
C&J: 75kg x1 x4
FS: 95 kg x2 x3

Didn't have time for the ab work, but did participate in a crossfit class:
approximately 10 minute met-con
Wish i skipped that for the core work.
Greg Everett 14 | 2009-01-12
Matt -

I wouldn't do quite so much. I'd do more like 65 x 3, 95 x 2, 115 x 1, 125 x 1, 135 x 1 x 4. Remember everything prior to the 135 is a warm-up; it's the 135 that matters. So you want to get warm and prepare for it, but you don't want to wear yourself out. Having said that, at this point, as you mentioned, you can get away with all of those reps, and it may be a good idea to get that tech work in.
Andrew Wilson 15 | 2009-01-17
115 Snatch - 85% x 1 x 4
150 Clean & jerk - 85% x 1 x 4
160 Front squat - 85% x 2 x 3
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