3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW
15 kipping pull-ups" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING PROGRAM

Program Help | Exercise Demos | Programs


weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Kimmy in excellent snatch pulling posture
Tuesday February 24 2009

  • 2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets
  • Clean & jerk - 70% x 1 x 3
3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW
15 kipping pull-ups


Questions? Get answers here or post in comments.
Print Friendly and PDF

7 Comments
Robb Wolf 1 | 2009-02-24
Yeow!! Looking good girl!!
Mike Cundiff 2 | 2009-02-24
Greg, I've been playing around with the split snatch a lot lately and feel much stronger using this technique. My questions are: What are the pros and cons of training this lift, and should it be avoided? I tend to split with my left foot forward each time. Should I alternate the split? Also, is the split snatch illegal in competition? Thanks, Mike
Greg Everett 3 | 2009-02-24
Mike - Splitting is a last resort when there are irresolvable flexibility issues. If that's the case, keep doing it. If it's simply because you're not yet very strong and stable in an overhead squat, you need to get stronger and more stable in an overhead squat.Cons - You have to elevate the bar higher and move the feet more quickly. If you split only with one leg, you can develop some significant strength and flexibility imbalances that lead to pelvic rotation and weirdness in the hips and back. Pro - works around severe shoulder and upper back inflexibility.That's pretty much the deal.It's completely legal in competition - you just have to watch for knee touch on the platform, which is not allowed.
ADR 4 | 2009-02-24
2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets - 95# Clean & jerk - 70% x 1 x 3 - 165# 3 rounds for time of: 6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW - 100# 15 kipping pull-ups 5:23
Matt H. 5 | 2009-02-24
2 Pos. M. Snatch: 115x1x3 C+J: 160x1x3 Metcon: Forgot to Stop Timer ~11 min
2LT Barnes 6 | 2009-02-24
M/75"/214#/22 2 Position Snatch - 115# Clean & Jerk - 185 MetCon - 7:33
Andrew Wilson 7 | 2009-03-01
100 135
Leave a Comment

Name
Comment
Verify
 

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

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

The Kono Project DVD - Men & Women
The Kono Project DVD - Men & Women
Power Clean Poster
Power Clean Poster
Jerk Progression Poster
Jerk Progression Poster
Olympic Weightlifting: Cues & Corrections [E-Book]
Olympic Weightlifting: Cues & Corrections [E-Book]
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.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator