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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Saturday December 15 2007

  • Snatch – 90% x 1
  • Clean & Jerk – 90% x 1
  • Back squat – 90% x 1
  • GHD sit-ups + russian twist – 10(1 + 2) x 3 sets

Post numbers and questions to comments.
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12 Comments
Joey 1 | 2007-12-14
Thanks for clarifying the point that "the notion that the arms do not elevate the barbell at all is not entirely true." I always feel like I'm helping it along a little when I pull myself under. Good to know I'm on the right track and not imagining it.
Derek Simonds 2 | 2007-12-15
DROM
B W/U

SN 61 X 2, 81 X 2, 95, 100, 105, 110, 115, 120
C&J 95 X 2, 105 X 2, 115, 125, 135, 145, 155, 160 (F)
BS 135 X 4, 185 X 2, 190, 195, 207

Got to go to Flag Football ab work later.
ec 3 | 2007-12-15
sn - up to 85#. pretty miserable day with that.
c&j - to 125#. jerks were solid... finally.
bs 165#

finished with some sn grip dl bc sn were so miserable.
AW 4 | 2007-12-15
Snatch 90% x 1 (110#)
Clean & Jerk 90% x 1 (130#)
Back squat 90% x 1 (185#)
GHD sit-ups + russian twist 10(1 + 2) x 3 sets
XX 5 | 2007-12-15
Snatched 115 with better form. Actually didn't land forward for once. Kept the feeling of heels back on the third pull as long as possible. it felt like jumping off of flat fleet rather than trying to extend all the way to my toes. Tried 125 but lost it somewhere. The bar didn't have the same "jump" as it did on the 115 and getting under was sluggish.

C&J 175. arms bend early when weight gets heavy. jerk is way forward.

My lifts today 115
Carney 6 | 2007-12-15
SN
40x3
50x1
55xF-1-1
60xF-F-1

CJ
40x1, 50, 60, 70, 75

BS
50x3, 70x2, 80x1, 85x1

Skipped abs. Ran out of time.
Scotty Hagnas 7 | 2007-12-15
Press: 145x1; 150xfail
Snatch: 115x1x M; 125x M x 1
C&J: 155x1; 175x1; 190xmiss
Didn't feel quick or explosive today.
Back Squat: up to 270x1 This felt good.
GHD situp + russian twist (1+2) x 10 x 10 x 10
(done over the pommel horse w/feet anchored under the parallel bars)
John Messano 8 | 2007-12-16
Sn - up to 105
C&J - up to 155
BSq - up to 185

Sn and SqCln movements seem to be getting faster. I'm getting under the bar with more confidence.
Jeff G 9 | 2007-12-16
Sn: 125#
CJ: 179#
BS: 270#
Mike Donnelly 10 | 2007-12-16
Sn: 110 better lock out of shoulders
Cl: 135
BS: 185
mike 11 | 2007-12-17
Snatch 80kg
CJ 90kg , clean 100 but missed jerk.

Allen Yeh 12 | 2007-12-19
December 18 , 2007
foot mobility ~15m
thoracic mobility - 3 x 5
leg swings - 10L/R
backward lunge w/lateral flexion - 5L/R
inverted hamstring(backward) - 6L/R
inchworm - 6
shoulder prehab circuit 5:
EQI pushup hold - 12, 12
prone T's - 8 x 12, 8 x 12
plate halos - 10 x 6CL/CCL, 15 x CL/CCL

Burgener Warmup - 45 x 1
Overhead squat - 45 x 5, 95 x 1MS+4, 135 x 1PS+3, 185 x 2(PP from rack), 195 x 1(PR!)(PP from rack), 165 x 2(pp from rack), 165 x 2(pp from rack)
(full rest 45-120 seconds)

high hang clean + hang power clean - 135 x (1+1), 135 x (1+1), 155 x (1+1), 165 x (1+1), 165 x (1+1) crappy
(full rest 30 seconds)

snatch - 95 x 1, 125 x 1, 155 x 1
(full rest 60 seconds)

clean and jerk - 95 x (1+1R), 95 x (1+1L), 145 x (1+1R), 195 x (1+0), 195 x (1+0)
(full rest 60 seconds)

Row 1000m@5 - 3:43.6

Notes:
-Mobility drills from Mike Boyle+Mark Vestergen
-Incorporating the diesel crew shoulder prehab stuff
-Mix of CA WOD 14 and 15DEC07
-OHS - Felt GREAT! PR of 195, what sucked was reracking the bar on my back after the OHS, I need to figure out a better way, my wife says I have a huge bruise across my back today.
-high hang clean + hang power clean - The first 4 sets were good the last set the high hang clean was crappy
-snatch - I was shocked I pulled the 155 out, since the last Max day I couldn't get 155 out to save my life!
-clean and jerk - Blah! My jerks were terrible, I'm guessing the heavy snatch grip push pressing for the ohs tired me out.
-1000m Row - Didn't feel up for doing a metcon so I did some rowing, not a bad pace for me.
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