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

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
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
Print Friendly and PDF

12 Comments
Andy Robinson 1 | 2009-08-07
HehHehHeh...jerk off blocks...cool.
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)
Leave a Comment

Name
Comment
Verify
 

Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications  |  Hidden

Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set
Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set
The Coach's Strength Training Playbook
The Coach's Strength Training Playbook
Werksan Competition Barbell
Werksan Competition Barbell
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
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.

ASK GREG

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

Submit Your Question
WEIGHTLIFTING TEAM

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

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
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