2-4-6-8-10-8-6-4-2 reps for time:
KB swings
Hanging leg raise" />

Home   |   Contact   |   Help   |   Mobile Thursday July 30 2009 Clean & jerk - 75% x 2 x 7 Muscle snatch - 75% x 2 x 4 2-4-6-8-10-8-6-4-2 reps for time: KB swings Hanging leg raise Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Bones of Iron: Collected Articles on the Life of the Strength Athlete HAN Ultimate Pro Blend Protein 2lbs. Werksan Training Collars Women's Square Logo Loose Shirt (Teal) 5 Comments Josh Straiton 1 | 2009-07-29 hey guys i was wondering for the metcon, what percentage of bodyweight should be used for the kb swings? i was gonna opt out for 1.5 pood but just wanted to know if there is a certain percentage. Greg Everett 2 | 2009-07-29 25% or so. your usual swing weight if you have one. Chandler Alford 3 | 2009-07-30 Greg, I'm really enjoying your WODs. I did 120 for the C&Js and 60 for the muscle sn. Got 5:26 for met con with 2 pood KB. However, I've never done hanging leg raises correctly (according to the Catalyst Exercise video section), so I had to opt for doing them on rings with kipping. Future workouts will definitely include correct HLRs. Lance 4 | 2009-07-30 Whats up guys, training is going well. In the 2nd week of a 10 week cycle I saw that you guys did back in April. First time out, I figured 10 as oppose to 16 weeks would be a good intro into the world of Olying(is that a word)lol. Anyway, will keep you guys posted and thanks for all of your help getting the set to me. And thanks Aimee for the advice, I figured that about the % and the ice is a DEF!! Andrew O 5 | 2009-08-01 C&J: 140 Muscle Snatch: 107.5 metcon: 6:26 with 50# DB 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 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 & Events HAN Ultimate Whey Protein 2lbs. Secrets of the ME Black Box DVD Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts [DOWNLOAD] The Kono Project DVD - Men & Women HiTech Technique Plates Bones of Iron: Collected Articles on the Life of the Strength Athlete (E-Book) Women's Square Logo Loose Shirt (Teal) Werksan Training Barbell 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