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

Home   |   Contact   |   Help   |   Mobile 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 Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Bones of Iron: Collected Articles on the Life of the Strength Athlete Werksan Metal Training Plates - KGs Werksan Upright Plate Rack Weightlifting Programming: A Winning Coach's Guide (E-Book) 13 Comments 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 thanks! 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 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. 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