CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.
com
Cycle: 4-Block Cycle 1
16 weeks
The first cycle we ever posted
-------------------------Wednesday October 31 2007
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Front squat - 85% x 2 x 3
3 rounds for time of:
25 kipping pull-ups
10 Turkish get-ups (5/side) - 35% BW
15 DB push press - 20% BW
Post numbers and questions to comments.
-------------------------Thursday November 1 2007
Rest Day
-------------------------Friday November 2 2007
- Snatch - 80% x 1 x 3
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
100 m sprint
10 box jumps
15 GHD sit-ups
Post numbers and questions to comments.
-------------------------Saturday November 3 2007
- Snatch - 90% x 1 x 3
- Clean & Jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
Post numbers and questions to comments.
-------------------------Sunday November 4 2007
Rest Day
-------------------------Monday November 5 2007
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Front squat - 85% x 2 x 3
Post numbers and questions to comments.
-------------------------Tuesday November 6 2007
+ 2 x
-
Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1
3 sets
Snatch - 80% x 1 x 5
Clean & Jerk - 80% x 1 x 5
4 rounds for time of:
10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW
Post numbers and questions to comments.
-------------------------Wednesday November 7 2007
- Snatch – 90% x 1 x 3
- Clean & Jerk – 90% x 1 x 3
- Front Squat – 90% x 2 x 2
<br style="font-style: italic;" />3 rounds for time of:
200 M sprint
10 clapping push-ups
15 Knees to elbows
20 walking lunges
Post numbers and questions to comments.
-------------------------Thursday November 8 2007
Rest Day
Most likely you're quite near death at this point. That's normal. We won't think
any less of you if you scale the training down--Don't be a hero!
-------------------------Friday November 9 2007
- Muscle clean + Tall clean – 1 + 1 x 3 – keep light, work techn
ique
- 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.
-------------------------Saturday November 10 2007
- Snatch – 95% x 1 x 2
- Clean & Jerk – 95% x 1 x 2
- Front Squat – 90% x 2 x 2
Post numbers and questions to comments.
-------------------------Sunday November 11 2007
Rest Day
-------------------------Monday November 12 2007
- Snatch - 100% x 1 x 1
- Clean & Jerk 90 % x 1 x 1
- Front squat - 90% x 2 x 1
Post numbers and questions to comments.
-------------------------Tuesday November 13 2007
- Snatch - 80% x 1 x 2
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
500 m row
30 sit-ups
2 15-ft rope climb
Post numbers and questions to comments.
-------------------------Wednesday November 14 2007
- Snatch - 90% x 1 x 1
- Clean & Jerk - 100% x 1 x 1
- Front squat - 90% x 2 x 1
3 rounds for time of:
30 Jumping pull-ups
20 <a href="/resources/exercises/index.php?show=exercise§ionID=3&exerciseID
=33">Sprawl ball</a> - 10% BW
20 KB cross chops 25% BW
Post numbers and questions to comments.
-------------------------Thursday November 15 2007
Rest Day
-------------------------Friday November 16 2007
- Snatch - 80% x 1 x 2
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
10 sand bag power clean - 30% BW
15 ring dips
10 Turkish Get-up sit-ups (5 each side) -- 25% BW
Post numbers and questions to comments.
-------------------------Saturday November 17 2007
- Snatch - 95% x 1 x 1
- Clean & Jerk - 95% x 1 x 1
- Front squat - 90% X 2 X 2
Post numbers and questions to comments.
-------------------------Sunday November 18 2007
Rest Day
-------------------------Monday November 19 2007
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 2
- Front squat - 90% x 1 x 1
Post numbers and questions to comments.
--------------------------
Tuesday November 20 2007
- Snatch - 90% x 1 x 1
- Clean & Jerk - 90% x 1 x 1
- Front & lateral planks - 3 x near max time
Post numbers and questions to comments.
-------------------------Wednesday November 21 2007
- Snatch - 85% x 1 x 2
- Clean & jerk - 85% x 1 x 2
- Front & Lateral planks - 3 x near max time
Post numbers and questions to comments.
-------------------------Thursday November 22 2007
Rest Day
-------------------------Friday November 23 2007
Snatch - 50% x 1 x 3-5
Clean & Jerk - 50% x 1 x 3-5
Post numbers and questions to comments.
-------------------------Saturday November 24 2007
- Snatch - Record attempt
- Clean & jerk - record attempt
Post numbers and questions to comments.
-------------------------Sunday November 25 2007
Rest Day
-------------------------Monday November 26 2007
- Back squat – 75% x 3 x 5
- Snatch deadlift – work up to 105% x 3
- Push press – 5 x 3
- Pull-ups – 3 x max (add weight if you’re able to do more than
10 reps on all 3 sets)
- Turkish get-up sit-ups – 35% BW x 6/side x 3 sets
Post numbers and questions to comments.
-------------------------Tuesday November 27 2007
- 3-position snatch – 60% x 3 sets
- muscle snatch + snatch balance – 1 + 2 x 3 sets
4
5
5
5
rounds for time of:
KB upright row - 35% BW
KB swings – 35% BW
KB snatch / arm – 25% BW
Post numbers and questions to comments.
-------------------------Wednesday November 28 2007
- Front squat – 75% x 3 x 5
- Clean pull – 100% x 3, 103% x 2, 105% x 1
- Rack jerk behind the neck – work up to heavy single
3 sets of:
Front plank – near max time
Lateral planks – near max time
3 rounds for time of:
10 Burpees
10 Sand bag clean to shoulder – 50% BW
300 m row
Post numbers and questions to comments.
-------------------------Thursday November 29 2007
Rest Day
-------------------------Friday November 30 2007
- Snatch push press + overhead squat – 1+ 2 up to heaviest set possibl
e
- Power clean + push press + push jerk – 60% x 3 sets
3 rounds for time of:
50 m sprint
20 KB cross-chops
15 kipping pull-ups
Post numbers and questions to comments.
-------------------------Saturday December 1 2007
Snatch – max
Clean & Jerk – max
Back squat - max
DB/KB Windmill - 25% BW x 5 x 3
Post numbers and questions to comments.
-------------------------Sunday December 2 2007
Rest Day
-------------------------Monday December 3 2007
- Front squat – 80% x 3 x 5
- Clean deadlift – work up to 110% x 3
- Push press – 5 x 3 - try to increase the weight from last week
- Pull-ups – 3 x max (add weight if you’re able to do more than
10 reps on all 3 sets)
- DB Overhead sit-up - 15% BW/arm x 6 x 3
Post numbers and questions to comments.
-------------------------Tuesday December 4 2007
- 2-position clean (hang, floor) – 60% x 5 sets
- Push jerk + jerk – 1 + 1 x 5 sets – heavy but manageable weigh
t
3 rounds for time of:
10 KB 1-arm swing + clean + push press (per arm) – 25% BW
20 box jumps – above knee height
Post numbers and questions to comments.
-------------------------Wednesday December 5 2007
- Back squat – 80% x 3 x 5
- Snatch pull – 103% x 3, 105% x 2, 108% x 1
- Rack jerk – work up to a heavy single
For time:
700 m row
20 sit-ups
10 sandbag cleans to shoulder – 40% BW
500 m row
30 sit-ups
13 sandbag cleans to shoulder
300 m row
40 sit-ups
15 sandbag cleans to shoulder
Post numbers and questions to comments.
-------------------------Thursday December 6 2007
Rest Day
-------------------------Friday December 7 2007
- Snatch balance – heavy single; Then 90% of that single x 1, 80% x 1
x 2
- Tall snatch + hang power snatch – take to heaviest tall snatch for 5
sets
4 rounds for time of:
10 jumping lunges
5 clapping push-ups
10 kipping pull-ups
Post numbers and questions to comments.
-------------------------Saturday December 8 2007
- Snatch – max single
- Clean & jerk – max single
- Front squat – max single
3 sets of:
20 russian twists – 10% BW
front plank – near max time
lateral plank – near max time
Post numbers and questions to comments.
-------------------------Sunday December 9 2007
Rest Day
-------------------------Monday December 10 2007
- Back squat – 85% x 3 x 5
- Snatch deadlift – work up to 115% x 3
- Push press – 5 x 3 – heavier than last week
- Pull-ups – 3 x max (add weight if you’re able to do more than
10 reps on all 3 sets)
- Windmills – 25% BW x 8 x 3
Post numbers and questions to comments.
-------------------------Tuesday December 11 2007
- Muscle snatch – up to heavy single
- 2-position snatch – floor, hang – 65% x 5 sets
3 rounds for time of:
5 box jumps - waist height
10 ball slams - 10% BW
10 1-arm DB hang power snatch - 20% BW
Post numbers and questions to comments.
-------------------------Wednesday December 12 2007
- Front squat – 83% x 3 x 5
- Clean pull – 103% x 3, 105% x 2, 108% x 1
- Rack jerk behind neck – work up to heavy single
3 rounds for time of:
10 Turkish Get-ups - 30% BW
10 sand bag power clean + push press - 40% BW
100 m sprint
Post numbers and questions to comments.
-------------------------Thursday December 13 2007
Rest Day
-------------------------Friday December 14 2007
- Overhead squat – up to heavy single, drop 20% for 2 x 2
- High hang clean + hang power clean – med-heavy x 5 sets
- Chin-ups – 3 x max
4 rounds for time:
5 box jumps - waist height
200 m row
25 sit-ups
Post numbers and questions to comments.
-------------------------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.
-------------------------Sunday December 16 2007
Rest Day
-------------------------Monday December 17 2007
-
Front squat – 75% x 3 x 5
Clean pull – work up to 100% x 2
Push press – 5 x 3 – same weight as last Monday
Pull-ups – 3 x near max reps
Turkish Get-up sit-ups – 25% BW x 10 x 3
Post numbers and questions to comments.
-------------------------Tuesday December 18 2007
- Tall clean + clean – light weight x 5 sets
3 rounds for time of:
500 m row
10 DB power clean + push jerk – 20% BW
Post numbers and questions to comments.
-------------------------Wednesday December 19 2007
-
Back squat – 75% x 3 x 3
Snatch shrug – 100% x 3 x 3
Rack jerk – 85% of best jerk x 1 x 5
Chin-ups – 3 x near max
Post numbers and questions to comments.
-------------------------Thursday December 20 2007
Rest Day
-------------------------Friday December 21 2007
- Snatch balance – 80% of best snatch x 2 x 3
- Muscle snatch + snatch + hang snatch – med-heavy x 4 sets
- Pull-ups – 60% of numbers from Monday
- Front & lateral planks – 2 sets, nothing heroic
Post numbers and questions to comments.
-------------------------Saturday December 22 2007
- Snatch – max single
- Clean & Jerk – max single
Post numbers and questions to comments.
-------------------------Sunday December 23 2007
Rest day
-------------------------Monday December 24 2007
-
Snatch – 85% x 1 x 4
Clean & Jerk – 85% x 1 x 4
Front Squat – 85% x 2 x 3
Overhead DB sit-ups – 40 total – 15% BW/DB
Post numbers and questions to comments.
-------------------------Tuesday December 25 2007
- Muscle Snatch + OHS + snatch balance – heavy muscle snatch x 4 sets
- Snatch – 70% x 1 x 5
- Clean & Jerk – 70% x 1 x 5
2 rounds for time of:
50 m sprint
20 1-arm KB swings 25% BW
Rest 2 minutes
2 rounds for time of:
15 pull-ups
10 box jumps – med height
Post numbers and questions to comments.
-------------------------Wednesday December 26 2007
- Snatch – 85% x 1 x 4
- Clean & Jerk – 85% x 1 x 4
- Front Squat – 85% x 2 x 3
3 rounds for time of:
20 KB side bends – 30% BW
15 GHD sit-ups
Post numbers and questions to comments.
-------------------------Thursday December 27 2007
Rest Day
-------------------------Friday December 28 2007
-
Tall Clean + hang clean + push jerk – med weight x 3 sets
Snatch – 70% x 1 x 5
Clean & Jerk – 70% x 1 x 5
Front & Lateral Planks – near max time
Post numbers and questions to comments.
-------------------------Saturday December 29 2007
- Snatch – 90% x 1 x 2
- Clean & Jerk – 90% x 1 x 2
- Front Squat - 90% x 2 x 2
2 rounds for time of:
(1 minute rest between rounds)
20 <a href="/resources/exercises/index.php?show=exercise§ionID=3&exerciseID=
33">sprawl ball</a> – 10% BW
20 pull-ups
20 ball slams – 10% BW
500 m row
Post numbers and questions to comments.
-------------------------Sunday December 30 2007
Rest Day
-------------------------Monday December 31 2007
- Snatch – 80% x 1 x 4
- Clean & Jerk – 80% x 1 x 4
- Front Squat – 80% x 2 x 3
2 rounds for time of:
300 m row
10 box jumps
25 sit-ups
1 min rest
Wednesday we'll be attempting to hit 100% on the snatch and clean & jerk. If you
're feeling slow or the weights are feeling heavy today, do fewer sets with 80%.
Post numbers and questions to comments.
-------------------------Tuesday January 1 2008
- Snatch – 70% x 1 x 4
- Clean & Jerk – 70% x 1 x 4
- Front & Lateral Plans - 3 easy sets
Post numbers and questions to comments.
-------------------------Wednesday January 2 2008
- Snatch – 100% x 1
- Clean & Jerk – 100% x 1
- Front Squat – 100% x 1
Post numbers and questions to comments.
-------------------------Thursday January 3 2008
Rest Day
-------------------------Friday January 4 2008
- Snatch push press + overhead squat + snatch balance – light x 2 x 4
- Snatch – 70% x 1 x 5
- Clean & Jerk – 70% x 1 x 5
Post numbers and questions to comments.
-------------------------Saturday January 5 2008
- Snatch – 90% x 1 x 3
- Clean & Jerk – 90% x 1 x 3
- Front Squat – 90% x 2 x 2
4 rounds for time of:
100 m sprint
12 pull-ups
50 m sprint
8 DB push press 20% BW
Post numbers and questions to comments.
-------------------------Sunday January 6 2008
Rest Day
-------------------------Monday January 7 2008
- Snatch – 90% x 1 x 3
- Clean & Jerk – 90% x 1 x 3
- Front Squat – 90% x 2 x 2
5-8 rounds for time of:
5 KB swings – 32% BW
5 kipping pull-ups
5 KB cross chops (each side) – 25% BW
5 clapping push-ups
Post numbers and questions to comments.
-------------------------Tuesday January 8 2008
- Clean & Jerk drill of choice - pick a drill to work on your weakest point.
10 minutes or work; keep light
- Snatch – 80% x 1 x 5
- Clean & Jerk – 80% x 1 x 5
Post numbers and questions to comments.
-------------------------Wednesday January 9 2008
- Snatch – 90% x 1 x 1
- Clean & Jerk – 90% x 1 x 1
- Front Squat – 90% x 2 x 2
3 rounds for time of:
10 Box jumps – knee/mid-thigh height
20 sand bag power cleans – 30% BW
600 m row
30 seconds rest
Post numbers and questions to comments.
-------------------------Thursday January 10 2008
Rest Day
-------------------------Friday January 11 2008
nutes
-
Snatch drill of choice - pick a drill to work on your weakest point. 10 mi
or work; keep light
Snatch – 80% x 1 x 5
Clean & Jerk – 80% x 1 x 5
Post numbers and questions to comments.
-------------------------Saturday January 12 2008
- Snatch – 95% x 1
- Clean & Jerk – 95% x 1
- Front Squat – 95% x 1 x 2
Post numbers and questions to comments.
-------------------------Sunday January 13 2008
Rest Day
-------------------------Monday January 14 2008
- Snatch - 90% x 1 x 2
- Clean & Jerk - 90% x 1 x 2
- Front squat - 90% x 2
Post numbers and questions to comments.
-------------------------Tuesday January 15 2008
- Snatch - 85% x 1 x 3
- Clean & Jerk - 85% x 1 x 3
Post numbers and questions to comments.
-------------------------Wednesday January 16 2008
- Snatch - 75% x 1 x 3
- Clean & Jerk - 75% x 1 x 3
Post numbers and questions to comments.
-------------------------Thursday January 17 2008
Rest Day
-------------------------Friday January 18 2008
- Snatch - 50% x 1 x 3
- Clean & Jerk - 50% x 1 x 3
Post numbers and questions to comments.
-------------------------Saturday January 19 2008
- Snatch - PR attempt (3 max)
- Clean & Jerk - PR attempt (3 max)
- Front squat - PR attempt
Post numbers and questions to comments.
-------------------------Sunday January 20 2008
Rest Day
-------------------------Monday January 21 2008
- Back squat - take up to a med-heavy single
- Press - 5 x 3 med-heavy
2 rounds for time of:
200 m sprint
15 pull-ups
10 Turkish get-ups - 25% BW
15 pull-ups
200 m sprint
2 min rest
Post numbers and questions to comments.
-------------------------Tuesday January 22 2008
For time:
1000 m row
5 sandbag clean + push press - 50% BW
30 KB swings - 30% BW
750 m row
10 sandbag clean + push press
25 KB swings
500 m row
15 sandbag clean + push press
20 KB swings
Post numbers and questions to comments.
-------------------------Wednesday January 23 2008
-
Snatch - 5 x 2 light-med weight - work speed and technique
Front squat - take up to med-heavy single
Snatch push press - 5 x 3
Pull-ups - 3 x max
Post numbers and questions to comments.
-------------------------Thursday January 24 2008
Rest Day
-------------------------Friday January 25 2008
- Clean & jerk - 5 sets - doubles for the weaker part of the lift, e.g. 1 cl
ean + 2 jerks
- Snatch pull - 95% x 3 x 3
20-15-10 reps of:
Wall ball - 10% BW
Kipping pull-ups
Ring dips
90 sec; 60 sec; between rounds
Post numbers and questions to comments.
-------------------------Saturday January 26 2008
-
Snatch
Clean & Jerk
Back squat
Ab work of choice
Post numbers and questions to comments.
-------------------------Sunday January 27 2008
Rest Day
-------------------------Monday January 28 2008
-
Back squat – 78% x 2 x 5
Snatch deadlift – heavy single
Push press – 5 x 3
Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweight
ed)
- Glute-ham sit-ups – 3 x 15
Post numbers and questions to comments.
-------------------------Tuesday January 29 2008
- Power clean + push jerk + jerk – 80% of best power clean x 4 s
ets
- Tall snatch – 5 x 2 - med weight; work speed
3 rounds for time of:
8 1-arm DB snatch - 20% BW
5 ball slams - 15% BW
1 min rest
3 rounds for time of:
5 box jumps (high as possible)
12 KB cross-chops - 25% BW
Post numbers and questions to comments.
-------------------------Wednesday January 30 2008
- Front squat – 75% x 2 x 5
- Clean pull – heavy single
- Rack jerk behind the neck – heavy single
3 rounds for time of:
13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups
Post numbers and questions to comments.
-------------------------Thursday January 31 2008
Rest Day
-------------------------Friday February 1 2008
- Power snatch + OHS + snatch balance – 80% of best power snatch x 4 s
ets
- Tall clean – 5 x 2
7 rounds for time of:
200 m row
5 burpees
Post numbers and questions to comments.
-------------------------Saturday February 2 2008
- Snatch – heavy single
- Clean & jerk – heavy single
- Back squat – heavy single
<br style="font-style: italic;" />Rest 10-15 minutes between each exercise
Post numbers and questions to comments.
-------------------------Sunday February 3 2008
Rest Day
-------------------------Monday February 4 2008
-
Front squat – 81% x 2 x 5
Clean deadlift – heavy single
Push press – 5 x 3
Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweight
ed)
- Glute-ham sit-ups – 3 x 15
Post numbers and questions to comments.
-------------------------Tuesday February 5 2008
- Power snatch + overhead squat + mid-hang snatch– med weight x 5 sets
- Mid-hang clean + push press + jerk – med weight x 5 sets
Rounds in 10 minutes of:
5 kipping pull-ups
5 sit-ups
5 jumping squats
5 clapping push-ups
Post numbers and questions to comments.
-------------------------Wednesday February 6 2008
-
Back squat – 78% x 2 x 5
Snatch pull – heavy single
Rack jerk – heavy single
Turkish Get-up sit-ups – 30% BW x 8 x 3
3 rounds for time of:
100 m sprint
10 sand bag power clean + push press - 35% BW
10 KB deadlift high pulls – 30% BW
Post numbers and questions to comments.
-------------------------Thursday February 7 2008
Rest Day
-------------------------Friday February 8 2008
- Power clean + front squat + mid-hang clean - 5 med-weight sets
- Overhead squat – heavy single
3 rounds for time of:
500 m row
15 push-up + 3 kick-backs
<span style="font-weight: bold;">Push-up + kick backs: Perform a push-up and jum
p both feet forward to the hands and immediately back into push-up position 3 ti
mes. This constitutes one of the 15 reps.
Post numbers and questions to comments.
-------------------------Saturday February 9 2008
- Snatch – heavy single
- Clean & Jerk – heavy single
- Front squat – heavy single
Rest 10-15 minutes between each exercise.
Post numbers and questions to comments.
-------------------------Sunday February 10 2008
Rest Day
-------------------------Monday February 11 2008
-
Back squat – 84% x 2 x 5
Snatch deadlift – heavy single
Push press – 5 x 3 – try to add weight from last wk
Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweight
ed)
- Turkish get-up sit-ups – heaviest for 3 x 8
Post numbers and questions to comments.
-------------------------Tuesday February 12 2008
- Muscle snatch – heavy single
- Snatch – 65% x 2 x 8
- Clean & Jerk – 65% x 8 sets (2 reps of the weaker lift per set, e.g.
1 cln + 2 jrk)
3 rounds for time of:
200 m sprint
15 wall ball – 10% BW
Post numbers and questions to comments.
-------------------------Wednesday February 13 2008
- Front squat – 78% x 2 x 5
- Clean pull – heavy single
- Rack jerk behind the neck – heavy single
3 rounds for time of:
16 1-arm DB split snatches – 15% BW
20 KB cross-chops
25 kipping pull-ups
Post numbers and questions to comments.
-------------------------Thursday February 14 2008
Rest Day
-------------------------Friday February 15 2008
- Muscle snatch – 80% of Tues x 2 x 3
- Power snatch – 60% (of best snatch) x 2 x 4
- Power clean + jerk – 60% (of best CJ) x 1 x 4
5
5
5
5
5
rounds for time of:
box jumps – 20-30”
ball slams – 10% BW
<a href="/resources/exercises/videos/ohSusie.mov">Oh-Susies</a>
kipping pull-ups
Post numbers and questions to comments.
-------------------------Saturday February 16 2008
-
Snatch – 90% x 1
Clean & jerk – 90% x 1
Back squat – 90% x 1
Core work of choice
Post numbers and questions to comments.
-------------------------Sunday February 17 2008
Rest Day
-------------------------Monday February 18 2008
-
Front squat - 84% x 2 x 5
Clean pull - work up to 100% x 2
Push press - 5 x 1 heavy
Pull-ups - 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
DB overhead sit-ups - 15%/DB x 8 x 3
Post numbers and questions to comments.
<br style="font-style: italic;" />This is week 4 of the current mesocycle. We'll
be tapering slightly in order to attempt records on Saturday.
-------------------------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.
