3 rounds for time of:
10 sandbag power clean + 2 lunge - 30% BW
30 sit-ups
10 KB swings - 25% BW

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
Mike Burgener, Chris Sommer, Greg Everett, Aimee Anaya
Tuesday February 19 2008

  • Muscle snatch - take to a tough but manageable double for 3 sets
  • Power snatch + snatch - 60% x 3 sets
  • Clean + push jerk + jerk - 60% x 3 sets

3 rounds for time of:
10 sandbag power clean + 2 lunge - 30% BW
30 sit-ups
10 KB swings - 25% BW

Post numbers and questions to comments.
Print Friendly and PDF

Danny 1 | 2008-02-18
Where is the camera set up on that picture?
Aimee 2 | 2008-02-18
there were two people taking a picture. we didn't know where to look!
ec 3 | 2008-02-19
mu sn - 85#
sn complex - 75#
c&j complex - 95#

metcon -11.12
40# sandbag (~20%), 40# db swing (~20%)
Craig Snyder 4 | 2008-02-19
Muscle Snatch: 70#, doubles x3
Power snatch, snatch: 70# x3
Clean, push jerk, jerk: 85# x3

Skipped metcon today, not feeling well.
prochargedmopar 5 | 2008-02-19


Mu Sn x2 45,95,95,95,95

Cl+PP+Jk 135,155,185

5 rounds for time of

5x 120# Sandbag shoulder and squat
5x 35# dips
5x 55# t-bar swings
5x 135# push press


Fruits smoothie with 5 glugs of olive oil, 5 eggs, grape juice, mixed fruits, and blueberries. (40 ounces)

Fuel for the day:

1 grapefruits
1 handful of sunflower seeds
1 can salmon
1/2 baggie of pistachios and cashews
1 can smoked herring
1 apple
1/2 baggie of pistachios and cashews
2 handfuls of sunflower seeds
2 turkey burger patties
1 cup green tea
mike 6 | 2008-02-19
M Snatch 50kg
PSn+Sn 50
Clean, P J, J 70kg
2 rounds Metcon - 11:42
Dreid 7 | 2008-02-19
Hi Greg,

I saw the "standing backflip" in the exercises section and was inspired to learn the movement. I grew up with a trampoline and I already knew a little about backflips, so I went and experimented on some mats at my gym and figured it out. I can land the standing backflip consistently on the mats right now, but I still jump back a little each time, I can't land in the same spot I take off from. Do you have any advice on how to fix this?

I'm currently in the middle of the "Bulgarian Cycle" from last November and I'm loving it, thanks for the WODs.
Grady Mac 8 | 2008-02-19
Coach Sommer making an appearance at Mike's Gym....awesome.
Greg Everett 9 | 2008-02-19
Dreid -

Focus on jumping straight up and tucking instead of leaning back right off the floor. Try doing 1 really vertical tuck jump followed immediately by a standing back.
The Pie 10 | 2008-02-20
Muscle Snatch: 105#
PS+S: 95#
CLEAN+PJ+JERK: 135#,165#,165#
METCON: Sandbags were broken so subbed with Kettlebell clean 1.5 poud, 5 per arm. Ab Mat Situp, 1.5 poud swings:
Evan Von Qualen 11 | 2008-02-20
Row 1000+DROM
Muscle snatch 133 for 3 doubles
Pow-snatch+Snatch 110
Clean+push jerk+split Jerk 138lb.
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

Catalyst Athletics Weightlifting Hoody
Catalyst Athletics Weightlifting Hoody
Weightlifting Coach Certification Testing
Weightlifting Coach Certification Testing
Bones of Iron: Collected Articles on the Life of the Strength Athlete [E-Book]
Bones of Iron: Collected Articles on the Life of the Strength Athlete [E-Book]
Olympic Weightlifting Book, DVD & Poster Set
Olympic Weightlifting Book, DVD & Poster 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.


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 For Sports Book
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