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

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

10 Comments
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.
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

Dumbbell Moves DVD - Vol 1
Dumbbell Moves DVD - Vol 1
The Kono Project DVD - Men
The Kono Project DVD - Men
Werksan Horizontal Plate Rack
Werksan Horizontal Plate Rack
Werksan Squat Rack
Werksan Squat Rack
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
Weightlifting Programming: A Winning Coach's guide by Bob Takano
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