4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk

Program Help | Exercise Demos | Programs

weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
photo by Aaron Cave
Tuesday October 6 2009

  • Hang clean (above knee) - 70% x 3 x 4
  • Snatch balance - 75% x 3 x 2, 80% x 3 x 3
  • Push press - 85% x 4 x 5
4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb

Questions? Get answers here or post in comments.
Print Friendly and PDF

dan 1 | 2009-10-05
is the snatch balance a percentage of your max snatch balance or max snatch?
Greg Everett 2 | 2009-10-05
% of snatch bal max, but if you don't have one, use your max snatch. if your snatch is limited considerably by technique, you'll need to bump up the weights.
Ben 3 | 2009-10-05
Kick up? I'm not familiar with that movement....any tips?
Greg Everett 4 | 2009-10-05
ben - check yesterday's comments.
dan 5 | 2009-10-05
Allen Y 6 | 2009-10-06
Nice shirt! How was the honeymoon?
MJ 7 | 2009-10-06
Hang Clean - 140 x 3 x 4 Snatch Balance - 110 x 3 x 2 / 120 x 3 x 3 Push Press - 155 x 4 x 5 MetCon: 8:43 Subbed 10 Deadhang pullups for rope climb
bso 8 | 2009-10-06
Hang Clean - 157.5 x 3 x 4 Snatch Balance - 120 x 3 x 2 / 127 x 3 x 3 Push Press - 175 x 4 x 5 (failed 4th rep on 2nd and 4th sets) MetCon: 5:23 14' rope climb
Erik 9 | 2009-10-06
Ok, Greg--forgive me for naivete, I'm interested in the Riser as a training modality--how does it complement, etc. Much appreciated...
Greg Everett 10 | 2009-10-06
Erik - Very simple - just increases the range of motion to work through that bottom position. Good way to work strength from the start position, posture, and just to get some variety.
matt 11 | 2009-10-07
How do you get that flexible for overhead squats? Repetition? I guess what I mean are how can you stretch the achilles and patellar tendon to get that deep and maintain such a perfect lumbar curve?
matt 12 | 2009-10-07
By the way I meant is instead of are... and thanks ahead of time for responding...
Noah 13 | 2011-12-07
Hang Clean- 3x4:65lb Snatch Balance- 3x2:65lb, 3x2:80lb Push Press- 4x5:95lb skipped metcon
Leave a Comment


Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications

The Kono Project DVD - Men & Women
The Kono Project DVD - Men & Women
Level 1 Coach Program Design Lecture [Video]
Level 1 Coach Program Design Lecture [Video]
Cooking for Health & Performance Volume 2 [E-Book]
Cooking for Health & Performance Volume 2 [E-Book]
Catalyst Athletics Nylon Lifting Straps
Catalyst Athletics Nylon Lifting Straps
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.


Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator