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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday September 2 2009

  • Muscle snatch - 60% x 5; 65% x 4; 70% x 3 x 2
  • 3-position clean (floor, knee, mid-thigh) - 65% x 2 sets; 70% x 3 sets
  • Clean deadlift - 100% (of clean) x 7 x 4
  • Front squat - 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5
  • Weighted sit-ups - 3 x 10


Questions? Get answers here or post in comments.
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9 Comments
Brett 1 | 2009-09-02
For something like muscle snatch that I havn't yet found a max for, should I estimate a max and just make sure the weights I use are managable?
Greg Everett 2 | 2009-09-02
Brett - Generally yes, but just go ahead and do a max MS today to get a baseline. Then do the sets following that.
Andrew 3 | 2009-09-02
Muscle Snatch: 87, 95, 101 3-Position Clean: 135, 145 Clean Deadlifts: 205 Front Squats: 141, 155, 165, 176, 165 Thanks, Andrew
Brett 4 | 2009-09-03
Muscle snatch - 85 x 5; 95 x 4; 100 x 3 x 2 3-position clean - 160 x 2 sets; 170 x 3 sets Clean deadlift - 245 x 7 x 4 Front squat - 160 x 8; 170 x 6; 185 x 5; 200 x 5
Brent 5 | 2009-09-04
MS - 115x5, 125x4, 134x3x2 #3C - 159x2, 172x3 Clean DL - 245x7x4 FSquat - 165x8, 179x6, 195x5, 210x3, 195x5 Weighted GHsitups - 80x3x10 (20lb vest, 60 lb sandbag) 20 lb ringdips 3x8
Christopher 6 | 2009-09-05
rest (work)
Mark Gleason 7 | 2009-09-11
MS 95x5;4x105;2x115;2x125;2x130 3 POSI CL 95;135;155;160;165 CL DL 4x225;4x255...
Christopher S 8 | 2013-07-03
When it says 2sets do they really mean reps? Also if none is stated and it only says 65%x5 is that reps?
Steve Pan 9 | 2013-07-05
It says sets for the 3-position cleans. A 3-position clean will count as a single set. For the Muscle snatches that will be the reps for each of those sets. So 5 reps at 65%, 4 reps at 65%, and 2 sets of 3 reps at 70%. Check the about the program section at the left for information on the notation.
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