3 rounds for time of:
15 kipping pull-ups
25 sit-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday January 20 2009

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
3 rounds for time of:
15 kipping pull-ups
25 sit-ups


Questions? Get answers here or post in comments.
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17 Comments
Steve Liberati 1 | 2009-01-19
Boy is Aimee bad-ass.
Bill 2 | 2009-01-20
Week 2. Worked on setting my back better. And fixed my starting position to more over the base of my toes with my arms vertical or shoulders slightly ahead of the bar. I feel good about my snatch position but the clean I'm not sure if my hips are a little too high. Thanks. http://vimeo.com/2890337?pg=transcoded_embed&sec=2890337
luca z. 3 | 2009-01-20
Nice pic Aimee!
lori h. 4 | 2009-01-20
The Bad Girl Open looked very fun, i watched some online. I hope they do it again next year -- i'm always on the lookout for a meet that i won't be the first lifter on and off the platform while everybody else is still eating breakfast!
Chris Bullard 5 | 2009-01-20
PS+S: 120x2x3/130x2x3/140x2x3 MS: 145(PR) Snatch: 155x1x5 PC&J: 155x2+1x5/165x2+1x3 C&J:190x1x5/205x1x5 Notes: Too Much, Tired, Overtrained Metcon: 15 PUs/25 AbMat SUs 4:19
TomC 6 | 2009-01-20
> Boy is Aimee bad-ass. Man, that woman can lift. I got to watch her compete at the Bad Girl Open on Sunday and it was very impressive. When she dropped down into that rock bottom squat, several people said things like "Oh, my god." It was seriously cool.
Rossi 7 | 2009-01-20
Muscle Snatch - 135lbs Snatch - 150lbs Clean and Jerk - 205lbs MetCon - 13:20 can't do more then 5 kipping pullups at a time well except for the first set.
Eric Brandom 8 | 2009-01-20
MS - 150 Sn - 180 C&J - 235 Metcon: 2:43
Matt H. 9 | 2009-01-20
Muscle Snatch: 140 Snatch: 140 C+J: 185 Metcon: 7:40
Minh/M/25/5'9/173/WY 10 | 2009-01-20
MuSn: 160x1 Sn- 174x1x5 C&J- 214x1x5 Metcon: 2:51
Minh/M/25/5'9/173/WY 11 | 2009-01-20
I've been on a work related vacation to LA for a week and I feel sloppy. Too much good food in Cali and not enough time... Glad to be back home and with my platform again.
Rossi 12 | 2009-01-20
Greg and Aimee - as you can see my MetCon was very slow (13:20) but I was trying to improve the number of kips done in a workout. I can do about 8-10 in the first set and the technique brakes down quickly. I believe it is due to my shoulders. I was thinking I should do as many sets of kiping pullups as possible but once I hit 2-3 reps switch to jumping pullups x 2 to finish out the MetCon quickly. Should I focus on complrting al rxd kips or do a hybrid to get a MetCon workout. Sorry if this was long and confusing. Thanks for the coaching.
Greg Everett 13 | 2009-01-20
Rossi - If you can do 8-10 kipping pull-ups consecutively, you don't need to be doing jumping pull-ups. Try stopping before 8-10 reps (5-6 maybe), resting a few seconds, and then going again. Keep a safe distance from failure. Keep building up that way.
Greg Everett 14 | 2009-01-20
Bill - Main thing to focus on is your departure from the floor - you set a decent start position, but you're coming straight up - and if you come straight up from a good start position, your weight will be forward. The moment that bar separates, shift back toward your heels. The initial movement of the bar should be slightly backward.
tom a 15 | 2009-01-21
MuSn 115 Sn 115x1x5 C+J 175x1x5 MetCon 5:07
Rachel Izzo 16 | 2009-01-21
Bad girl open??? Wow that's one I'll have to check out some time. Sounds even better than the Bad Mutha Open :)
Andrew Wilson 17 | 2009-01-25
95/105/115 Muscle snatch - heavy single 105 Snatch - 80% x 1 x 5 140 Clean & jerk - 80% x 1 x 5 3 rounds for time of: 15 kipping pull-ups 25 sit-ups 3:15
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