3 rounds for time of:
20 kipping pull-ups
7 box jumps

3 sets of:
A. Lateral planks x max time
B. Hanging leg raise x 10" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday October 15 2008

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - heavy single; 85% of single x 1 x 2
3 rounds for time of:
20 kipping pull-ups
7 box jumps

3 sets of:
A. Lateral planks x max time
B. Hanging leg raise x 10
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Alex Europa 1 | 2008-10-15
Skipping today's workout. I hyperextended my knee last night playing soccer. Been staying off it and applying liberal amounts of ice all day. :-(
tommi k 2 | 2008-10-15
skipping too,not feeling 100%,not even 70...had some flu symptoms for a few days,maybe tomorrow
Richard Vanmeerbeek 3 | 2008-10-15
Damn guys, I hope you both get better quickly.

FS - 92.5kgx3x10
Sn pull - 85kg with feet elevated
Rack jerk - up to 110kg PR - 92.5kgx1x2

3 rounds for time of:
20 kipping pull-ups
7 box jumps (24")

==> 2'11"

Lateral planks and hanging leg raises in a rush
Emily 4 | 2008-10-15
This workout: what. the. crap?

Ha, this workout looks like fun. I look forward to doing it tomorrow (and on more sleep).
Matt Wichlinski 5 | 2008-10-15
275, 295, 315
295x1, 275x1x2

Jesse Woody 6 | 2008-10-15
FS: 190x3/205x2/220x1x3
Sn.Pull: 190x3x3
Jerk (from rack position) 250(pr) 215x1x2
Eric Brandom 7 | 2008-10-15

FS 205, 225, 245
SnP 205
Jerk - 260, 225

Metcon: 1:49
Jonathan 8 | 2008-10-15
FS: (145#x3; 155#x2;170#x1) x3
Snatch Pull: 155# x3x3
Rack Jerk: 177#; 150x1x2
Metcon: 6:10
Lateral Planks 3 x 1 min each side
Hanging Leg Raises 3x10
ken c 9 | 2008-10-15

front squat 210 225 240
snatch pull 190
rack jerk 245 215x3

metcon 3:25 chest to bar

lateral planks 1:00 each side
no leg raises (150 ghd sit ups yesterday)

Anna 10 | 2008-10-15
FS 135#, 140#, 150#
SP 125#
rack jerk 165# PR, 140#
Greg Everett 11 | 2008-10-15
Anna -

In my haste making fun of Jesse the other day, I forgot to say - Relax those hands as you're racking your cleans! Once your forearms are about vertical, that bar is pretty well set on your shoulders, and all you need to do is whip your elbows around into place. If your grip remains right, it will prevent that elbow speed (and typically position as well). That's why your elbows are down when you receive your cleans and why you're unstable and falling on your ass.
ADR 12 | 2008-10-15
Front Squat: 165#, 180#, 190#
Snatch Pull: 155#
Rack Jerk: 215# PR!, 185#

Metcon: 3:46
Jerry B 13 | 2008-10-16
Greg, the volume of this strength cycle is already killing me. I've DNF all the workouts this week. Any particular reason for much more difficulty with this strength micro-cycle vs the oly cycle the last few weeks?


Jody Woodland 14 | 2008-10-16
FS - 195#, 205#, 215#
SN P - 185#
RJ - 205#, 175#
Greg Everett 15 | 2008-10-16
Jerry -

This week has been an ass-kicker. The last 4-wk cycle was extremely low-volume, so it's a big adjustment between cycles. You may need to drop some sets here and there. That said, the volume will decrease somewhat over the next 3 weeks.
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