For time:
1000 m row
20 push ball - 12% BW
20 kipping pull-ups
750 m row
15 push ball
15 kipping pull-ups
500 m row
10 push ball
10 kipping pull-ups

Post numbers and questions to comments." />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Robb Wolf starting a group at NorCal Strength & Conditioning
Friday November 9 2007

  • Muscle clean + Tall clean – 1 + 1 x 3 – keep light, work technique
  • Snatch – 80% x 1 x 5
  • Clean & Jerk – 80% x 1 x 5

For time:
1000 m row
20 push ball - 12% BW
20 kipping pull-ups
750 m row
15 push ball
15 kipping pull-ups
500 m row
10 push ball
10 kipping pull-ups

Post numbers and questions to comments.
Print Friendly and PDF

Derek 1 | 2007-11-08
So much for thinking that Friday was an easier technique day and the heavy lifting would be Saturday.

I am going as heavy as I can I will be at a Bally's in NJ so I will make it work somehow.
Derek 2 | 2007-11-09
Worked out at a Bally's in Cherry Hill NJ. I am pretty sure that Bally's is some foreign word for partial ROM exercisers. Man I saw some funny stuff today. I didn't know it was possible to get a full on hip kip in a DB bicep curl.

I couldn't put a BB with plates on it overhead because when I did the plates would push up the ceiling tiles. Crazy. So lots of modification.

DB Snatch L Hand, L Leg, Squat, R Leg, R Hand, L Leg, Squat, R Leg 35 LB DB, 40 LB DB, 45 LB DB, 50 LB DB
Clean Pull / Jump Shrug up to 170 X 1 X 5
Walked BB to another place Press 105 X 1 X 5
Incline Press 45 DB's X 8 X 3
DB Rows 45 DB's X 5 X 3
FS up to 170 LB's 1 X 5

20 Jump Kipping P/U's
20 Push Ups
15 Jump Kipping P/U's
15 Push Ups

Not what was RX'ed but at least it was something.

Greg Everett 3 | 2007-11-09
Derek -

That 90% on th CJ was a typo (Kids - Don't write workouts after smoking PCP). If you got close to 90%, keep the snatch as RXd tomorrow, but drop the CJ to 75-80%.
Allen Yeh 4 | 2007-11-09
Missed Tuesday and Wednesday due to scrambling around trying to get ready for my trip back to Naples, Italy. Combined the Wednesday WOD with Friday's.

November 9, 2007
row@5 - 500m 1:51
shoulder prehab circuit 4:
incline db retraction - 20 x 12, 20 x 12,
prone Y's - 5 x 12, 5 x 12
prone internal rotation- 5 x 12, 5 x 12

thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
x-band walks - 10L/R
burgerner warmup- 45 x 1
muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1), 135 x (1+1), 135 x (1+1), 135 x (1+2)
(rest 45 seconds)

snatch - 3pos x 95, 115 x 1, 135 x 1(power)+ 1 regular, 145 x 1(power), 145 x 1(power), 145 x 1(power), 145 x 0(tried full), 145 x 1(from hang)
(rest 120 seconds)

clean and jerk - 145 x 1R, 195 x 1R, 195 x 1R, 195 x 0(bad catch), 195 x 0(made clean missed jerk)
(rest 60 seconds)

Front squat - 95 x 3, 135 x 2, 185 x 2, 225 x 2, 245 x 2, 245 x 2
(rest 60 seconds)

1-leg DB RDL - 35 x 8L/R, 35 x 8L/R, 35 x 8L/R
1 round:
21 ring pullups
21 clapping pushups
21 ring rows

-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it. Thoracic felt a bit odd
-CA WOD 11/09+11/07
-muscle clean + tall clean - felt good
-snatch - I know my first pull is messing me up but I'm not sure how to remedy this problem.
-Clean + Jerk - These felt really good today, missed the last 2 though
-front squat - No problems
-Met-con - Something I made up, should have done 7-7-7 or something.
ec 5 | 2007-11-09
kind of forgot to write down the wod before heading to the gym, so this is what i did:

sn 80%x1x4 - 85#
c&j 80%x1x4 - 115#
then did fs 90%x2x2 - 125# bc i totally forgot the 3rd thing

dare i say everything felt pretty light?

remembered the metcon though, 16:23 with 20# wallball.
Scotty Hagnas 6 | 2007-11-09
MC + TC: up to 85x1+1 for three. Kept it light.
Sn: 100x1x1x1x1x1
C&J: 175x1x1x1x1x1 Did the 90% typo wt. - actually felt ok.

Later, WOD all as Rx'ed.
12:21' THAT sucked.
Alicia Zhuang 7 | 2007-11-10
MC + TC 10kg 1+1x3
SN 15kgx1x5
C&J 40kgx1x5 (did the typo)

1000m row, 6kgx20 push ball, 20 JPUs
750m row, 15 push ball, 15 JPUs
500m row, 10 push ball, 10 JPUs
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

Olympic Weightlifting Seminar DVD - Greg Everett
Olympic Weightlifting Seminar DVD - Greg Everett
Clean Progression Poster
Clean Progression Poster
The Kono Project DVD - Men
The Kono Project DVD - Men
Catalyst Athletics Book of Programs [E-book]
Catalyst Athletics Book of Programs [E-book]
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 Complete Guide for Athletes & Coaches 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