3 rounds:
100 m sprint
10 broad jumps
10 kipping pull-ups" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday September 1 2009

  • Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets
  • Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2
  • Push press - 75% x 5 x 5
3 rounds:
100 m sprint
10 broad jumps
10 kipping pull-ups
Print Friendly and PDF

12 Comments
Eric Egan 1 | 2009-09-01
are the Snatch balance %`s based off of how much we can snatch or Snatch balance?
Christopher 2 | 2009-09-01
PC+2clean: 110x2,120x3
snbal: 80x2,85x1,90x1,95x1
pp: 125x5x3,125x4x2

Went in thinking I would have to scale but only ended up dropping the last rep off the last two PP's.
Greg Everett 3 | 2009-09-01
Eric -

either one since they should be pretty similar. If your snatch balance is more than your snatch, base the percentage off that.
Brett 4 | 2009-09-02
Power clean + 2 clean - 160 x 2 sets; 170 x 3 sets

Snatch balance - 110 x 3 x 2; 120 x 3, 130 x 3 x 2

Push press - 135 x 5 x 5

Metcon: 3:56
Chris Bullard 5 | 2009-09-02
Powsr Clean+2 Clean = 95/135/179x2/194x3

Snatch Balance = 95x3/135x3x2/145x3/160x3x2

Push Press = 95x5/135x5/165x5x5
Andrew 6 | 2009-09-02
Power Clean + 2xClean - 135, 145
Snatch Balance - 87, 95, 101
Push Press - 125

Metcon - 6:32. I was gassed after the second run, turns out it was more like 200m.

Thanks,
Andrew
Brent 7 | 2009-09-04
PC+2C - 160x2, 170x3
SB - 135x3x2, 142x3, 160x3x2
PP - 161x5x5
Metcon (CTB PUs) 5:36
Mark Gleason 8 | 2009-09-11
PC+2C 125x2;135x3
SB 75x3x2;80x3x2;90x3x2
PP ?x5x5

Started a day late on the cycle and wrote no.'s on scraps of paper and just now sorting through them and recording.
Great cycle Greg, thanks.
Moocha 9 | 2012-08-30
Hello.
At the Power clean + 2 clean, is the % based on powerclean or clean 1RM?

Thank you
Steve Pan 10 | 2012-09-03
It will be off of your best power clean.
dan 11 | 2014-03-19
is the push press based off your max jerk?
Steve Pan 12 | 2014-03-19
Dan -

% will be based off of your best push press. If you don't have a max push press you will have to feel out an appropriate weight.
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

Catalyst Athletics Book of Programs [E-book]
Catalyst Athletics Book of Programs [E-book]
Secrets of the ME Black Box DVD
Secrets of the ME Black Box DVD
Poster Package - Snatch, Clean, and Jerk
Poster Package - Snatch, Clean, and Jerk
Werksan Competition Set
Werksan Competition 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 For Sports Book
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