3 sets; no rest:
10 broad jump
15 dips
20 sit-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 Tuesday September 7 2010

  • Power snatch - 82% x 1 x 4
  • Power clean & power jerk - 82% x 1 x 4
  • Overhead squat - 85% x 1; 75% x 2 x 2
3 sets; no rest:
10 broad jump
15 dips
20 sit-ups
Print Friendly and PDF

8 Comments
ko 1 | 2010-09-07
Hi greg I would love to follw your program but I can only get to the gym Monday through Thursday. And was wondering which day to skip or move around and when I should do the max lifts. Thanks in advance for the advice and for everything you do for oly lifters!
marcus 2 | 2010-09-07
Power Snatch- 130#x1x4
Power C&J- 145#x1x4
OHS-155#x1, 145x2x2

Conditioning
3x
10 Broad Jumps
15 Dips
20 Situps

7:34 using blue band assist on ring dips.

Have a great day!
Craig C. @ The Compound 3 | 2010-09-07
Power snatch - 82% x 1 x 4 @ 175# (off 215)
Power clean & power jerk - 82% x 1 x 4 @ 235# (off 285)
Overhead squat - 85% x 1 @ 225# (off 265)
75% x 2 x 2 @ 200#

3 sets; no rest:
10 broad jump (at least 6')
15 dips (ring)
20 sit-ups

7:18
Greg Everett 4 | 2010-09-07
Ko -

Drop the power lifts from Tues/thurs, move any OHS/snatch bal to another day, and cut out as much of the extra work as you can. Do your maxes on Thursday. Try to keep Wed on the lighter side. Front load the week - Monday/Tuesday should have the bulk of your work.
Brad C. @ The Compound 5 | 2010-09-07
Power Snatch: 175 x 1x4
Power Clean and Power Jerk: 235 x 1x4
Overhead Squat: 250x1, 215 x 2x2

Conditioning:
3 sets of :
- 10 broad jumps
- 15 bar dips
- 20 sit ups

9:14, all done in a 32lbs weight vest.
Alfred "Skinny Guy" 6 | 2010-09-07
P.Snatch: 135
P.C&J: 175
OHS: 175x1; 165x2x2

Conditioning:
3 sets
10 broad jumps (6')
15 Ring Dips
20 GHD Sit-ups

4:54
jongb 7 | 2010-11-21
PS - 115
PCJ - 165
OHS 160 and 140

Then METCON WOD as RX'ed

Then CFE WOD 1min on 3 min off x 6 on stationary bike

Nick 8 | 2013-09-10
Catalyst day 7
Power snatch 82% x 1 x 4
Nick 115 Seth 100
Power clean & power jerk
82% x 1 x 4
Nick 150 Seth 145
Overhead squat 85% x 1 x 1 ,
75% x 2 x 2
Nick 130/115
Seth 115/115

3 sets, no rest
10 broad jumps
15 dips
20 sit ups

10-50m uphill sprints
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

Podium Gold Creatine - Powder
Podium Gold Creatine - Powder
Catalyst Athletics Nylon Lifting Straps
Catalyst Athletics Nylon Lifting Straps
Werksan Competition Collars
Werksan Competition Collars
Women's
Women's "I am Catalyst" Tank
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