Week 1

This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.

If your snatch/clean maxes are limited significantly by technique, the prescribed weights for snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.

Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.
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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday August 30 2010

  • Snatch - 75% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Week 1

This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.

If your snatch/clean maxes are limited significantly by technique, the prescribed weights for
snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.

Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.
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20 Comments
CW 1 | 2010-08-29
Following this week a day ahead so the heavy lifting is on Friday.

Snatch - 75% x 1 x 3
83lb x 1 x 3

Clean & jerk - 70% x 1 x 3
108lb x 1 x 3

Snatch pull - 90% (of snatch) x 3 x 3
103lb x 3 x 3

Snatch deadlift - 100% (of snatch) x 3 x 3
113lb x 3 x 3

Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
115lb x 3 x 5, used 18" box.
Tony Rubino 2 | 2010-08-30
I guess I'm a typical cross-fitter, but I would like to improve my Snatch and Clean & Jerk technique. I'm a 41 year old, farther of 3 and the only competitive sport I play is fatherhood. I follow a 3 days on, 1 day off schedule. My current work outs include a strength component (DL, Squat, OHS, Push Press, etc) and a 20 metcon.

My plan is to replace the strength component of my daily workout with the Catalyst programming followed by a metcon.

My goals are to improve my Snatch and Clean & Jerk technique and maintain GPP. I know my technique needs work, and the only way I can practice, is to make it part of my regular programming.

I'm looking for input and opinion on this approach. I have received some technique training from Oly coaches (non- crossfit coaches), I have read Greg's book and continuously watch technique video's.

Sorry for the long post
Brian PCF 3 | 2010-08-30
Greg - what's a good timeline for adding weight on the theoretical 1RM for Snatch and C&J? For instance, in Wendler 531 you add 10 lbs every four weeks for lower body movements and 5 lbs every four weeks for upper body movements.

Do you just wait until you test 1RM and then base your % after that test on that 1RM? Then stay at that weight until your next test?

I've been looking around here and on Coach Burgener's site, but can't seem to find an answer.

Thanks in advance and thanks for all you do!
Eric 4 | 2010-08-30
Tony - Try jumping into the programming. There are metcons programmed into Greg's programming (see tomorrow) which should diminish any losses in GPP. The cycle is only 5 weeks long. If you feel like you're missing out on conditioning, reevaluate and make changes accordingly. But you should be fine
Greg Everett 5 | 2010-08-30
Tony -

What Eric said. Just try the programming instead of trying to create some weird hybrid. The latter never works in practice like it does in your head.
Greg Everett 6 | 2010-08-30
Brian -

Yes, no such thing as a theoretical sn/cj max. With basic strength movements you can predict improvements to some degree. Even then I don't like guessing - if you're working on improving the classic lifts, you should be taking maxes regularly anyway, so it shouldn't be an issue.
marcus 7 | 2010-08-30
Going to give this cycle a try for my last 5 weeks before going back to night shift. My weights are not actual %'s since I'm limited on exposure and technique. I too come from a CF background, with a new found love of the Oly Lifts.

Snatch- 115#x1x3
C&J- 135#x1x3
Snatch Pull- 165#x3x3
Snatch DL- 215# x3x3
FS 175#x3x5 with 3 box jumps

I accidentally did the FS as 3 sets of 5 with only 1 box jump at the end of each set. Not enough coffee pre-lifts I guess. I hope to post some videos for critique later this week. Thanks for all your help.
Brad C. @ The Compound 8 | 2010-08-30
Trying out this 5-week cycle to improve my oly lifts.

Snatch: 168.5 1x3
Clean and Jerk: 200 1x3
Snatch Pull: 202.5 3x3
Snatch Deadlift: 225 3x3
Front Squat 258.5 5x3 with 3 box jumps at 24" immediately after each set
Brad C. @ The Compound 9 | 2010-08-30
Quick question...are the WODS written as sets x reps, or reps x sets? I looked around but couldn't find the answer in the FAQ or the forum. Thanks.
Greg Everett 10 | 2010-08-30
Brad -

Weight x reps x sets. If there is no weight, it's sets x reps.
Tony Rubino 11 | 2010-08-30
Thanks for the great feedback!
JP Griffin 12 | 2010-08-30
Coming back after some time off due to back strain and a heavier than usual shift load at work.

Weights in pounds

Snatch - 75%(115) x 1 x 3
Clean & jerk - 70%(135) x 1 x 3
Snatch pull - 90%(135) (of snatch) x 3 x 3
Snatch deadlift - 100%(150-used 155) (of snatch) x 3 x 3
Front squat - 75%(140-used 145) x 3 x 5; follow each set immediately with 3 box jumps

Abs: Russian Twists with 10#, 3 x 10
Laurie 13 | 2010-08-30
Snatch - 75% x 1 x 3 Weight: 45#
Clean & jerk - 70% x 1 x 3 85#
Snatch pull - 90% (of snatch) x 3 x 3 85#
Snatch deadlift - 100% (of snatch) x 3 x 3 95#
Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps 110# and 30" box

Still uncomfortable with a full Snatch, the bar is about all I can do with good form. The Snatch Pull and Deadlift left my back a little tired so my form is probably bad with these. The front squats felt solid.

Day one complete. :)
Mikkel Højlund 14 | 2010-08-31
Thanks for the great seminar i Copenhagen.

I am following the next 5 weeks!

Sn 45kgx1x3
C&J 60kgx1x3
SnP 60kgx3x3
SnDL 70kgx3x3
FS+BJ 85kgx3x5
Bar roll-outs for abs 3x10
Brad C @ The Compound 15 | 2010-08-31
@ Greg. Thanks!
Craig C. @ The Compound 16 | 2010-09-05
Trying out this 5-week cycle to improve my oly lifts. Started basing my lifts at 200 snatch and 300 C&J, but realizing that technique is the issue not strength i bumped it up to 225 and 315#s.

Snatch: 150x1x3 (75% of 200)
Clean and Jerk: 210x1x3 (70% of 300)
Snatch Pull: 180x3x3
Snatch Deadlift: 200x3x3
Front Squat: 260x5x3 (75% of 345) with 3 box jumps at 24" immediately after each set
Nik 17 | 2013-09-02
Snatch 95
C&J 125
SP 125 1 rm
SDL 125
FS 145
30" bj
Jerry 18 | 2013-11-07
I just finished the 4 week block 1 strength cycle with a pr on my BS of 15# up to 330# which was pretty awesome. But I'm still having technique problems with the oly lifts so I'm gonna start this one tomorrow and I'm very eager to see what happens!
I'm 28yo, 5'5, 160lbs with a C&J of 205 and snatch of 150. I'm still pulling to early, not triple extending and a horrible hip mobility problem so my legs cave in really bad when I get up to heavy weight and anytime I do OH squat and squat snatch.
But I'm deployed right now till january and my main focus is to improve my oly lifts while I'm gone. But I only have the typical weight room to work in so its tricky cuz there's no bumper plates.
Anyways, sorry for the life story but is there any particular advice that i can get? Is this the right cycle for my issues? And can you recommend any particular hip mobility exercises to work on as well? Thank you!
Steve Pan 19 | 2013-11-13
Jerry -

I would suggest taking a squat cycle and working on technique with lighter weight in the classic lifts.

Here is a good stretch for hip mobility: catalystathletics.com/blog/blog.php?blogID=1695
Jamie Dahl 20 | 2014-02-17
Hi,

I just finished this 5 week pr cycle for a meet in Hawaii. In the gym I peaked from 115 to 120kg sntch and 145 jerk to 155kg jerk. I am wondering what program to do next; any suggestions?
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