Strength Cycle 2 - Week 4" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday March 2 2009

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 3 x 4
3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)
20 kipping pull-ups

Strength Cycle 2 - Week 4
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Aimee 1 | 2009-03-01
that is the sweetest picture I think I have ever seen. and... i took it!
Chris Bullard 2 | 2009-03-02
S: 185x1,165x2x2
SP: 225x1x2
CJ: 226x1,210x1x2
FS: 285x1x2,271x2x2
BS: 285x2x2
Snatch Balance+3OHS: 155,175,185

Metcon: 7:14
Tony Springman 3 | 2009-03-02
That is an awesome picture. Is that a 24\"? Nice vert with little or no knee bend on the landing. Again, cool picture.
Greg Everett 4 | 2009-03-02
Tony -

She's actually coming off the box in that photo.
Fred Fialco 5 | 2009-03-02
Greg - thanks putting out an article on the starting position. Not a lot of good info on this out there, so your piece is welcomed and helpful.
Erik Blekeberg 6 | 2009-03-02
Hey Greg,

Nice article dude. I often find start position is determined by varying body proportions. Hence why we have seen varying starting styles with special mentions to the frog style. Keep up the good work man and take care!
Greg Everett 7 | 2009-03-02
Erik -

The start position will look a bit different depending on proportions, but it doesn't need to stray from the basic criteria - proportions is usually an excuse by tall guys who don't want to spend the time to learn and perfect a better start position, which will be a bit tougher for them.
Rossi 8 | 2009-03-02
BS - 410x2x2
SnPull - 205x2x2
Press - 135x3x4

Metcon 12min. Kips slowed me down
ken c 9 | 2009-03-02

front squat 285 x2x2 (did back squat on saturday)
snatch pull 205 x2x3
press 155 x3x4

15 155lb. squat clean and jerk

ADR 10 | 2009-03-03
Back squat - 90% x 2 x 2 - 275#
Snatch pull - 107% x 1 x 2 - 190#
Press - 80% x 3 x 4 - 125#

3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)- 35#
20 kipping pull-ups

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