3 rounds for time:
10 burpees
20 KB swings - 25% BW" />

Home   |   Contact   |   Help   |   Mobile Friday September 4 2009 3-position Snatch - 65% x 2 sets; 70% x 3 sets Snatch pull - 90% (of snatch) x 7 x 4 Snatch push press - 70% x 5 x 3; 75% x 5 x 2 3 rounds for time: 10 burpees 20 KB swings - 25% BW Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Ultimate Sandbag Bag & Filler Packages Bones of Iron: Collected Articles on the Life of the Strength Athlete Weightlifting Programming: A Winning Coach's Guide Olympic Weightlifting Seminar DVD - Greg Everett 7 Comments Richard Vanmeerbeek 1 | 2009-09-03 Go Jamie ! Brent 2 | 2009-09-04 3position snatch-125x2, 135x3 Snatch pull-172x7x4 Snatch pushpress-135x5x3, 145x5x2 Metcon: 3 rounds of 10 strict burpees & 20 swings (a la 09 CFGames standard) @1.5 pood in 5:01. Andrew 3 | 2009-09-04 3-pos Snatch - 90, 95 Snatch Pull - 135 Snatch Push Press - 100, 106 Metcon as Rx'ed: 5:40 w/ 1.5 pood Christopher 4 | 2009-09-05 rest {family interupt} Brett 5 | 2009-09-06 3-position Snatch - 120 x 2 sets; 130 x 3 sets Snatch pull - 165 x 7 x 4 Snatch push press - 130 x 5 x 3; 140 x 5 x 2 Metcon - 3:22 w/ 1.5 pood Michael 6 | 2009-09-07 25/5'10"/181/M Metcon-3:56 with a 53lb kettlebell. Mark Gleason 7 | 2009-09-11 3 POSI SN 2x55;2x65;3x85... SN PULL 7x105;7x125.. SN PP 5x65;5x95;5x105;5x115;5x125 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 Podium Gold Creatine - Powder Women's "Strength" Tank - Teal Werksan Training Barbell Weightlifting Programming: A Winning Coach's Guide Werksan Training Bumper Plates HAN Ultimate Pro Blend Protein 2lbs. The Kono Project DVD - Men The Kono Project DVD - Men & Women 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