3 rounds for time:
200 m run
20 kipping pull-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday March 31 2009

  • Muscle snatch + 2 snatch balance - 45% (or snatch) x 3 sets
  • Snatch - 88% x 1
  • Clean & jerk - 88% x 1

3 rounds for time:
200 m run
20 kipping pull-ups

Questions? Get answers here or post in comments.
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CDunkin 1 | 2009-03-31
Greg-What's your feedback on the form in the picture? I'm guessing you'd like to see a more upright torso.
COS 2 | 2009-03-31
M/23/6'1/180 Muscle Sn + 2 SB: 95# Sn 155 x 1 CJ 220 x 1 Post: OHS 135 x 3 x 2 FS 220 x 3 x 2
David 3 | 2009-03-31
Just got the Issue 51 email. I might be looking at it wrong (or it may be me on my end) but it looks like in the BJJ article something is lost between pages 10 and 11 like the bottom right picture is overlaid on the text. Thanks.
Greg Everett 4 | 2009-03-31
CDunkin - Looks pretty good to me. Rob tends to stay over the bar a bit more than I would normally want people, but he's been lifting at the national+ level for many years and that's the style he's developed quite successfully.
Cory 5 | 2009-03-31
Greg- What's a good flexibility exercise for receiving the snatch?
Matt Wichlinski 6 | 2009-03-31
what kind and size mats did you use for the floors and platforms at CA? I think i read this before, but couldn't find it. Are you just using the horse stall mats on the platforms also?
Greg Everett 7 | 2009-04-01
Cory - Depends on what's inflexible.
Greg Everett 8 | 2009-04-01
Matt - On the floor I used 5x7 x 1/2". Normally I'd use 3/4" on the floor, but all our heavy lifting is done on platforms, so the main gym floor doesn't take that much abuse - just CFer traffic, which doesn't weigh much... On the platforms, each took 2 4x8 x 3/4" mats because I trimmed the center wood down to 3' 6" wide, which meant each side strip of rubber is 2' 3".
Cory 9 | 2009-04-02
It feels like my shoulders mainly. The clean and jerk is less of an issue because my hands are closer together. I do have to say that since last posting here I am seeing some progress with my flexibility as it relates to my shoulders and wrists. I am thinking I need to stretch more. Thanks
Greg Everett 10 | 2009-04-02
Cory - Shoulder dislocates with a PVC pipe, hanging from a pull-up bar (hands touching and head through eventually), upper back foam rolling, bridging, bar kips... Plenty of options for that. Stretch before and after you train - if you're aggressive with it, you'll see improvements very quickly.
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