3 rounds for time:
20 m sled pull
20 m sled pull backpedal
15 kipping pull-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday September 30 2009

  • 2-position clean (floor, knee) - 70% x 2 x 5
  • Snatch deadlift - 95% (of snatch) x 3 x 4
  • Front squat - 70% x 3 x 3, 75% x 3 x 2

3 rounds for time:
20 m sled pull
20 m sled pull backpedal
15 kipping pull-ups

Questions? Get answers here or post in comments.
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Mike Haytack 1 | 2009-09-30
Greg, a sincere thank you to you and your trusted few for making this book happen. I've been bumming my friends when I can. I'll be ordering mine tomorrow. Best, Mike
saulj 2 | 2009-09-30
Awesome, great job on getting this out!
Matt Wichlinski 3 | 2009-09-30
love the sled drags, haven't seen them here before, but we do lots of em... http://www.youtube.com/watch?v=56mZxTlxKVg&feature=channel_page
MJ 4 | 2009-09-30
2-Position Clean - 140 x 2 x 5 Snatch Deadlift - 155 x 3 x 4 Front Squat - 160 x 3 x 3 / 170 x 3 x 2 Dead-Hang Pullups - 3 x 12 No MetCon
bso 5 | 2009-09-30
2-Position Clean - 160 x 2 x 5 Snatch Deadlift - 155 x 3 x 4 Front Squat - 195 x 3 x 3 / 205 x 3 x 2 Worked 3x15 kipping pullups into superset of last couple squats The snatch deadlift feels really light. Should I be working a higher percentage of my snatch or working on position?
Greg Everett 6 | 2009-09-30
BSO - You can up the sn DL as long as your posture remains perfect.
Jeremy Shepard 7 | 2009-10-04
Greg, what are the main differences between the first and second editions of your book?
Greg Everett 8 | 2009-10-05
Jeremy - Biggest change is that the programming section is expanded greatly; lift progressions are updated; more on the squat, including the back squat; lift analysis sections expanded. There are over 100 additional pages in total - all sections have been updated and improved however possible.
james 9 | 2013-08-13
Kind of the same question as before. Should I be working from a 1rm? I am currently at 200 for my cleans and 195 for my snatch but they feel light when I do them? Love the program though. Definitely seeing gains and getting stronger
Steve Pan 10 | 2013-08-14
James - You will work from a 1rm for the percentages. If they are too light you may be able to push the last sets up a bit within reason. Don't go to weights you will miss.
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