3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk

Program Help | Exercise Demos | Programs

weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Thursday July 16 2009

  • Muscle snatch - heavy single; 90% of that x 1 x 2
  • 2-position clean - 65% x 5 sets
  • Jerk - 70% x 3; 75% x 3; 80% x 2 x 3

3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs

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

ken c 1 | 2009-07-15
muscle snatch: 160; 145 2 position cleans: 185 jerks: 175; 190; 205 pr'd my power snatch on monday at 185. is there any kind of desired ratio between your power snatch and snatch? like if you can power snatch x you should be able to snatch y.
Edward Stedman 2 | 2009-07-16
When it says: "Muscle snatch - heavy single; 90% x 1 x 2" Does that mean to work up to a heavy single today and then take the 90% x 1 x 2, or do I take 90% of my current heavy single?
Greg Everett 3 | 2009-07-16
Ken - Not a desired one, but a descriptive one - PS is usually about 80-85% of snatch.
Greg Everett 4 | 2009-07-16
edward - sorry - meant to note that. 90% is of the heavy single in this workout, not your max.
Andrew O 5 | 2009-07-19
Muscle Snatch: 100, 90 2-position Cleans: 135 Jerks: 140, 145, 150 First time on one of your WODS, I really enjoyed it! Thank you, Andrew
Adal Zurita 6 | 2011-09-09
good day for example: Muscle snatch - heavy single, 90% of That x 1 x 2 2-position clean - 65% x 5 sets Jerk - 70% x 3, 75% x 3, 80% x 2 x 3 when you say heavy single take 1RM for that day but for example in the same or my maximum jerk of the week? and if next week so I get to see another 90% x3x4 jerk I have to go back to get my maximum for each week? of the exercises I do or I just do it with the maximum weight to take out the first week?
Greg Everett 7 | 2011-09-09
Adal - I'm not totally sure I understand the question, but let me try to answer. Heavy single means working up to the heaviest weight you can on that day. %s that follow a heavy single or RM are of that weight, not of your all time best, so you will take it off that same day's best, not what you did the week before or any other time.
Adal Zurita 8 | 2011-09-09
if I think not understanding the question I do it again every week we do the same exercises then every week there again calculate maximums for each exercise?? or work on my 1RM I have from the first week? say this because I feel stronger Thanks for your attention and explanation
Greg Everett 9 | 2011-09-09
Adal - If you make new 1RMs during the cycle, use those new 1RMs to calculate %s.
Adal Zurita 10 | 2011-09-09
Robby 11 | 2013-07-09
Not sure how to read the reps. 90%x1x2? So you do 1 rep at 90% then 2 unbroken at 90%?
Leave a Comment


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

Power Clean Poster
Power Clean Poster
HiTech Technique Plates
HiTech Technique Plates
Jerk Progression Poster
Jerk Progression Poster
Catalyst Athletics Weightlifting Letter Block - Men's T-Shirt
Catalyst Athletics Weightlifting Letter Block - Men's T-Shirt
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.


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

Submit Your Question

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

Read More
Weightlifting Programming: A Winning Coach's guide by Bob Takano
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator