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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday January 28 2009

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Back squat - heavy single
  • Weighted GHD sit-ups - 3 x 10

Questions? Get answers here or post in comments.
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Minh/M/25/5'9/172lb/WY 1 | 2009-01-28
After weeks of Jerking with bad form it was no surprise today that I could not jerk my max. I did clean it three times fairly easy so at least I have some confidence in that part. C&J 100%: ... 258x1, 265xfx3 (cleaned but failed on jerks) Out of time and energy for the rest. Headed home to lick my wounds.
Minh/M/25/5'9/172lb/WY 2 | 2009-01-28
Greg, As for work on restoring my jerk form would it in your opinion be better to incorporate some rack jerks into all of my workouts or should I just stick to the Rx'd workouts and work on getting the jerks right then? Also, as for hand and elbow position. Is there a rule for hand placement and elbow position on the jerk as opposed to the clean? (e.g. in the clean-hands narrower and elbows high, jerk-hands a little wider than the clean and elbows slightly in front of bar.)
Greg Everett 3 | 2009-01-28
Minh - You can add some light rack jerks on whatever days you have the energy to work technique.RE position, first, there really isn't a rule for either (and I don't teach a narrow clean rack position - actually fairly wide). That said, there are things that work better than others for most people. In the jerk, that's having the bar as deep in the hands as possible with a loose grip and keeping the shoulders securely under and supporting the bar, just like in the clean. The elbows should be dropped nearer to vertical, but never directly below or behind the bar.
Luca Z. 4 | 2009-01-28
Sorry I'm late to say it, but your new box looks great I'll stop by soon, welcome to the Bay Area.
Anthony Bainbridge 5 | 2009-01-28
I really like those stands, but I have a question. Is that a low bar ... ? :P
Matt H. 6 | 2009-01-28
C&J - 225 w/ many misses Sn - 150 w/ a couple misses B. Squat - 305x1x3 ...Depressing workout. Felt very slow.
tom a 7 | 2009-01-28
C+J 215 Sn 120 BSq 295 Nothing left in the gas tank by the time I got to the squats.
Greg Everett 8 | 2009-01-28
Anthony - Yes, it is a low bar - it's at the bottom of the squat.
Steve Liberati 9 | 2009-01-28
Age=29 BW=185 CJ: 205 Sn: 155 HSq: 355
Anthony Bainbridge 10 | 2009-01-29
Come on, you barely cracked parallel!
ADR 11 | 2009-01-29
Clean & jerk - 205# - just shy of 90% Snatch - 155# x 1 x 2 - just shy of 90% Back squat - 275# Weighted GHD sit-ups - 3 x 10 - 35# DB behind the neck
Greg Everett 12 | 2009-01-29
Anthony - The term "bottom" was part of a joke... apparently one that wasn't clear enough. That photo is either on the way down or up... judging by the fact that I'm borderline smiling rather than looking like I'm shitting my pants, I'd assume down. That said, my bottom position for an oly squat isn't much deeper than that - sitting on my heels with an upright torso and a fully extended spine, my thighs aren't far past parallel. Probably because they're so HEYUUGE.
Jason Y. 13 | 2009-02-01
CJ: 175 SN: 135 BS: 250 (pr)
Andrew Wilson 14 | 2009-02-02
80kg Clean & jerk - 100% x 1 55kg Snatch - 90% x 1 x 2 95kg Back squat - heavy single & some work with 60 kg, ready to go up!
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