20-15-10 reps for time:
Box jump - mid-thigh
DB muscle snatch - (25% of best bar MS each)" />

Home   |   Contact   |   Help   |   Mobile Wednesday September 9 2009 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3 Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2 20-15-10 reps for time: Box jump - mid-thigh DB muscle snatch - (25% of best bar MS each) Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Clean Progression Poster Bulgarian Training for Seoul 1988 DVD Dumbbell Moves DVD - Vol 3 Equipment Packages / Bulk Orders 7 Comments toomuch 1 | 2009-09-08 hello greg, its says snatch deadlift @100% of snatch,then 100% again,is this still 100%of snatch ?thank you ec 2 | 2009-09-09 the sets of 7 were particularly hellacious! Brent 3 | 2009-09-09 3position clean – 175×2, 186×2 Snatch DL – 191×7x2, 191×5x3 Front Squat – 180×6, 195×5, 210×5, 225×3x2 Metcon 20, 15, 10 of BJs(30″) & KB muscle snatch(35 lbs) in 8:25. Andrew Makely 4 | 2009-09-09 Dumb question- Is the db snatch sets each arm or (90 total) or just a total count (45 total)? Thanks! Greg Everett 5 | 2009-09-09 Andrew - 45 each arm Brett 6 | 2009-09-10 3-position clean - 171lb x 2 sets; 185lb x 2 sets Snatch deadlift - 100% (of snatch) - 185lb x 7 x 2, 185 x 5 x 3 Front squat - 171 x 6; 185 x 5; 201 x 5; 211 x 3 x 2 24" box, 16kg KB - 5:47 I played with reversing the order of the 3pos cl. Starting at mid thigh and working down I felt much stronger. Mark Gleason 7 | 2009-09-11 3 POSI CL 185,190,195,200 SN DL 7x185,225,245;5x255,255 FR SQ 6x185;5x225;5x245;3x265 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 Catalyst Athletics Book of Programs (E-book) Werksan Training Collars Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts Werksan Economy Set Weightlifting Programming: A Winning Coach's Guide Werksan Economy Training Bumpers HAN Ultimate Pro Blend Protein 2lbs. Werksan Training Set 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