6 intervals of:
100 m row sprint
200 m row cruise

• Ab work of choice

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Home   |   Contact   |   Help   |   Mobile BLOG ARTICLES WORKOUTS EXERCISES VIDEOS PHOTOS RESOURCES FORUM STORE CERTIFICATION AFFILIATES MAGAZINE SERVICES GYM Saturday June 6 2009 Snatch - heavy single; 90% of that x 1 x 4 Clean & jerk - heavy single; 90% of that x 1 x 3 Back squat - heavy single clean weight x 3 x 3 6 intervals of: 100 m row sprint 200 m row cruise Ab work of choice Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Certifications Dumbbell Moves DVD - Vol 1 Werksan Training Bumper Plates Werksan Competition Barbell Olympic Weightlifting Book, DVD & Poster Set 3 Comments Chris Worden 1 | 2009-06-06 How do you guys evaluate your rowing "cruise" speed? 75% of max capacity? Greg Everett 2 | 2009-06-06 Anything that keeps the wheel moving. Chris Worden 3 | 2009-06-06 Got it. Thanks Greg! Leave a Comment Name Comment Verify   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. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 June May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Certifications Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set Weightlifting Certification Level 2 - Sunnyvale, CA - March 8-9 Olympic Weightlifting for Sports Werksan Economy Training Bumpers Werksan Competition Barbell Catalyst Athletics Weightlifting Hoody HiTech Technique Plates The Portable Greg Everett: Collected Articles 2005-2012 (E-Book) Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events 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 All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us