Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Aimee snatch
Saturday June 18 2011

  • Snatch - heavy 3; 90% x 3
  • Clean & Jerk - heavy 3+1; 90% x 3+1
  • Front squat - heavy 5; 95% x 5, 90% x 5
  • Good morning - heavy 8; 95% x 8, 90% x 8
Print Friendly and PDF

8 Comments
steve michael 1 | 2011-06-17
where do we get the percentages for the front squat and good mornings?
steve michael 2 | 2011-06-17
Also after reading the article posted fot this day, i had a question on how you feel about adding stuff at the warm up. I follow the gwod and use it as a warm up because it changes every day and it usually gets me pretty good and warm for just about everything that i have done. what do ou all think of that?
Greg Everett 3 | 2011-06-17
Steve -

The listed %s are of the heaviest set you work up to in that exercise, not of your current 1RM.

No idea what the gwod is.
steve michael 4 | 2011-06-17
ok, sorry for all of the questions i am comming from doing strictly crossfit for a few years where it tells you pretty much how much weight to use and takes all of the thinking out of it. so is it that the 90% is just there so that is how the excerstiion is suspoised to feel? or do i work up to what feels like what 100% feels like for 1 on that day and back it down to do sets at 90%?
the gwod is the gymnastics wod that carl paoli puts up on his website.
Greg Everett 5 | 2011-06-18
Steve -

For example, "snatch - heavy 3, 90% x 3" means you're going to build up your snatch weights in triples until you reach what you feel is about the heaviest weight you can do that day for 3 reps. Note that this week shouldn't be an absolute maximal effort. When it says 3RM, that will mean you're pushing the weight as hard as possible. Once you've reached that heaviest weight for the day, you're going to drop back down to 90% of that for one triple. So if you made 100kg for your best triple, you'd then do a final set of 3 at 90kg.
Jamie 6 | 2011-06-18
What does heavy 3 + 1 mean? Just adding 1 more rep to the heavy 3?
Steve Pan 7 | 2011-06-18
The heavy 3+1 means the 3 cleans plus 1 jerk in those sets.
Jamie 8 | 2011-06-18
Great, thanks!!
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 - Tablets
Podium Gold Creatine - Tablets
HAN Ultimate Whey Protein 2lbs.
HAN Ultimate Whey Protein 2lbs.
Olympic Weightlifting: A Complete Guide - Book & DVD Set
Olympic Weightlifting: A Complete Guide - Book & DVD Set
Werksan Training Set
Werksan Training Set
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
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
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