Bulgarian Cycle 1 Week 1" />

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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

Questions? Get answers here or post in comments.
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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
Age=29 BW=185 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, Snatch: 65x3 95x3x2 115x1x3 125x1x3 135x1x4 Clean and Jerk: 135x1x2 155x1x2 170x1x2 185x1x2 195x1x4 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
37/m/175/5'9" 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. Johnny
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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