Rower Sprint Intervals:
200 sprint / 100 m rest x 4" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Saturday August 8 2009

  • Snatch - Heavy single
  • Clean & Jerk - Heavy single
  • Back squat - heavy single
  • Ab work of choice
Rower Sprint Intervals:
200 sprint / 100 m rest x 4

Questions? Get answers here or post in comments.
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Andy Robinson 1 | 2009-08-07
HehHehHeh...jerk off
Jon 2 | 2009-08-07
For the metcon, that means row 200m at max effort then row 100m at sub-max effort, and do that combo x 4? Also, question about the warmup: The info link says to "proceed to some basic Dynamic Range of Motion (DROM) exercises." What is some? Is doing all the exercises in the video appropriate, or is the video meant simply to give examples of some exercises to do? I did all of them today, and it took me over twenty minutes. My training partner said that's way too long. Is it? (I'd probably get it closer to ten minutes with repetition.) Thanks.
Greg Everett 3 | 2009-08-07
Jon - RE row, yes.RE warm-up, all of the above. You can use some or all of those drills - and yes, you should be able to get your entire w/u done within 10 min or less. 20 min is epic.
Dylan 4 | 2009-08-08
Adrian loves the barefoot steeze. Do you have any insight to why that is Greg?
Greg Everett 5 | 2009-08-08
because he was born in a tent and raised in a circus.
Lance 6 | 2009-08-08
Hey when going for the heavy singles on Saturdays. How % of your max do you work up to? I know it may vary week to week depending on your strength levels, body recovery, etc. But what is the average? Thanks
Greg Everett 7 | 2009-08-08
Lance - Go entirely according to how you feel. It may be 75% or 100%+. Generally you're probably going to be able to hit 85% at least.
Dylan 8 | 2009-08-08
that's what I thought.
Lance 9 | 2009-08-08
Thanks, and hey do you know of anywhere, where I can get a weight loading chart that uses the colors(you know converting the kilos into pounds). I thought that I heard of there being one. Or even is it just states what kilo plates equal what. Thx
Greg Everett 10 | 2009-08-08
green = 10 kgyellow = 15 kgblue = 20 kgred = 25 kgchange-white = 0.5 and 5 kgred = 2.5 kgblue = 2 kgyellow = 1.5 kggreen = 1 kg
Kimmy B 11 | 2009-08-10
Everett, you are the quickest wit alive.
Christopher 12 | 2009-08-18
On an 80% snatch left it way out front and suffered lower back strain trying to pull under it. Took rest of this week off except on light slow movement day (OHS, squat, bench press, pull up)
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