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Starter Program for Catalyst Athletics
Online Workouts by Greg Everett
St art er Program f or Cat alyst At hlet ics Online Workout s
Greg Everet t | Training Programs | May 21 2012
The f ollowing is a 4-week t raining program t hat can be used
t o get st art ed wit h t he t raining program post ed on t his
websit e. This is a good cycle t o st art wit h if you have not
previously been doing t he Olympic lif t s f requent ly in your
t raining. Ab work should be done every t raining day, along
wit h any supplement al work, e.g. back ext ensions, upper
body beach work, et c t hat you want t o do. If you plan t o do
t he condit ioning port ion of t he program, add brief
condit ioning workout s 2 t imes per week af t er t he workout s
below. Keep t hem t o about 5 minut es or less and generally
st ay away f rom leg-int ensive exercises.
Please post quest ions and comment s below t o help ot her
readers.
Week 1
Choose weight s by f eel. Use a single weight f or all prescribed
set s. Weight s should be challenging t his week, but comf ort ably below max ef f ort s.
Monday
Clean & Jerk 5 x 2+1
Clean Pull 3 x 3
Back Squat 3 x 5
Wednesday
Snat ch 5 x 2
Snat ch Pull 3 x 3
Front Squat 3 x 3
Thursday
Power Snat ch 5 x 2
Power Clean & Power Jerk 5 x 2(1+1)
Overhead Squat 3 x 3
Sat urday
Snat ch heavy single
Clean & Jerk heavy single
Front Squat heavy single
Week 2
Use same or similar weight s as week 1 wit h t his increased volume.
Monday
Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
Back Squat 5 x 5
Wednesday
Snat ch 5 x 3
Snat ch Pull 4 x 3
Front Squat 5 x 3
Thursday
Power Snat ch 5 x 3
Power Clean & Power Jerk 5 x 3(1+1)
Overhead Squat 5 x 3
Sat urday
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Snat ch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1
Week 3
Up t he weight s f rom last week as youre able t o.
Monday
Clean & Jerk 5 x 1
Clean Pull 3 x 3
Back Squat 5 x 3
Tuesday
Power Snat ch 5 x 3
Hang Clean 5 x 2
Wednesday
Snat ch 5 x 1
Snat ch Pull 3 x 3
Front Squat 5 x 2
Thursday
Hang Snat ch 5 x 3
Power Clean & Power Jerk 5 x 1+1
Overhead Squat 5 x 1
Sat urday
Snat ch heavy single
Clean & Jerk heavy single
Front Squat heavy single
Week 4
Up t he weight s f rom last week as youre able t o.
Monday
Clean & Jerk 5 x 1
Clean Pull 3 x 2
Back Squat 5 x 2
Tuesday
Power Snat ch 5 x 2
Power Clean 5 x 2
Wednesday
Snat ch 5 x 1
Snat ch Pull 3 x 2
Front Squat 3 x 2
Thursday
Hang Snat ch 5 x 2
Power Clean & Power Jerk 4 x 1+1
Overhead Squat 3 x 1
Sat urday
Snat ch heavy single
Clean & Jerk heavy single
Front Squat heavy single
Greg Everet t is t he owner of Cat alyst At hlet ics, publisher of The Perf ormance Menu and aut hor
of Olympic Weight lif t ing: A Complet e Guide f or At hlet es & Coaches. Find him on Facebook at
www.f acebook.com/GregEveret t CA and sign up f or his f ree newslet t er here.

Sign up f or our f ree newslet t er t o get t raining t ips and st ay up t o dat e on Cat alyst
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76 Comment s
Robert 1 | 2012-05-21
Coach, t hanks f or post ing t his. Could you clarif y what exact ly should be done f or t he "+"
prescript ions (2+1, 2(1+1), 1+1, et c.)? Thank you.
Greg Everet t 2 | 2012-05-21
Those numbers represent , in order, t he exercises in t he set . For example, clean and jerk
2+1 means 2 cleans f ollowed by 1 jerk each set . 2(1+1) f or CJ would mean each set is
clean, jerk, clean, jerk - 1 of each but 2 t imes t hrough.
Jared ray 3 | 2012-05-21
Looks great , coach!! Just t o make sure, when you say "5x3", do you mean 5 set s of 3
reps? That 's always conf used me
Greg Everet t 4 | 2012-05-21
Jared - Yes, 5 x 3 is 5 set s of 3 reps.
Danny 5 | 2012-05-21
t hanks f or post ing. Yes 5x3 means 5 set s of 3 reps. You may also see it writ t en 225x3x5. It
means t he exact same t hing but it includes t he load. That conf uses a lot people
Mat t 6 | 2012-05-21
Thanks Greg! Do you consider Pull ups t o be "beach work" or supplement al? For a super
heavyweight , If I can knock out 5-7 st rict pull ups, should t hat be a daily, 2x weekly, or
never supplement al act ivit y? Maybe it s wort h generalizing t hat once a lif t er can do "X" pull
ups, it s not t hat helpf ul t o keep doing t hem, or do pull ups not correlat e well t o
weight lif t ing...done w/ my ADD rambling semi quest ion.
Greg Everet t 7 | 2012-05-21
Mat t - I like pull-ups - I'd say do t hem 2-3x/wk and just knock out maybe 30 t ot al on one
day, 40 t ot al on anot her day, st aying away f rom f ailed reps. They're only beach work if
you do t hem as close-grip chins t o f ocus on your guns.
Conf used 8 | 2012-05-21
I hope I don't sound like a t ot al noob when I say t his, but ummm, where is t he condit ioning
part of t his program? Or is it somet hing t hat we have t o add in ourselves? Thanks f or
post ing t his up Greg.
Rikke 9 | 2012-05-21
Brilliant ! I've t ried some of your ot her workout s, but as I'm (obviously) new t o o-lif t ing, I've
had "issues" wit h t he loads, as I 1) don't really know my 1RMs, and 2) my t echnique (on f ull
lif t s) st ill lacks so much t hat t he prescribed loading on f ragment exercises doesn't really
f eel challenging enough. Will t ry t o st ick wit h t his one and get my lif t s bet t er developed!
Conf used: I imagine you should manage t he condit ioning st uf f , yourself ;)
Greg Everet t 10 | 2012-05-21
Conf used - In t he int ro, I mean t he condit ioning port ion of t he sit e workout s, not t his
program. For t his program, you need t o cook up your own.
Trapp 11 | 2012-05-22
When you say use t he same weight , do you mean f or t he day or f or t he week? Thanks
Billy 12 | 2012-05-23
I want t o do t his rout ine plus Mainpage CrossFit t o get in some condit ioning. I am also
going t o be doing some running f or an upcoming half marat hon and I have BJJ pract ice 4
t himes a week. Should I run it as writ t en or scale it back some? Thanks!
Greg Everet t 13 | 2012-05-23
Trapp - Use t he same weight f or all set s of a given exercise, e.g. 5 set s of 3 snat ch all at
t he same weight .
Greg Everet t 14 | 2012-05-23
Billy - You're not going t o make much progress. Way t oo much shit going on. Why don't
you st ick w BJJ and running f or your condit ioning, and t his f or your st rengt h/power work?
Why add CF on t op of it ?
Billy 15 | 2012-05-23
A lot of really st rong guys I know do CrossFit ...one of t hem has a 350# squat and cand
deadlif t almost 400#. I like your program because it doesn't have any bench...I used t o
bench a lot (225), but it 's not very f unct ional right ?
Greg Everet t 16 | 2012-05-23
Billy - Are t hey doing everyt hing else you plan on doing in addit ion t o CF? Is it t he CF t hat
made t hem st rong, or t he lif t ing weight s t hat somet imes is done wit h CF t hat made t hem
st rong? Are 350/400# big lif t s f or st rengt h at hlet es?
Leon 17 | 2012-05-24
Greg, Thanks f or t his and all t he great inf o you put out f or f ree.
Michael 18 | 2012-05-24
I love t his program and am just about t o go out f or day 3. But I wonder if you could share
some t hought s on someone doing t he power snat ch when t he f ull snat ch is st ill not a
well-engrained movement pat t ern. I'm pret t y new t o t he Oly lif t s and I st ill f eel like about
50% of t he t ime even if I have t he int ent of doing a snat ch, I end up cat ching it above
parallel in a power posit ion (it 's not a f lexibilit y issue, my OHS posit ion is very comf ort able
at rock bot t om). Would it be more helpf ul f or someone like me t o inst ead of t raining
power snat ches, just do more snat ching in order t o get t he proper mot or pat t ern down f or
cat ching it at t he bot t om?
St eve Pan 19 | 2012-05-24
Michael -
You will be doing enough snat ching and cleaning in t he program t hat you will be okay
doing t he power versions on t he 3rd day. I believe t he int ent of t hat day is t o have a slight
back of f during t he week t o recover a lit t le f or t he Sat urday workout .
As f or receiving t he bar, you shouldn't be hit t ing rock bot t om as you lock out t he bar. You
want t o receive t he bar at it s highest point and use t he rest of t hat squat t o st abilize t he
bar over head. You will have t o t ry t o meet t he bar lower and lower as t he weight s go up.
You will have t o dial back t he pull slight ly on your warm ups so you won't be power
snat ching t he beginning but meet ing t he bar high and squat t ing under it should be okay.
Just cont inue t o work on pulling yourself under int o t hat squat .
Michael 20 | 2012-05-24
Thanks St eve, t hat 's helpf ul advice
Greg Everet t 21 | 2012-05-24
MIchael - What St eve said. If you're really st ruggling, inst ead of power snat ches, you can
do high or mid-hang snat ches at t he same weight you'd be doing power snat ches wit h,
f ocusing on pulling down under t he bar. This will keep t hings light on t hose days as desired
and let you work on one of your weaknesses. That said, even wit h power snat ches, you
should be f ocusing on pulling down hard and punching under t he bar t he same way you do
in t he snat ch.
Billy 22 | 2012-05-26
Your are probably right ...I'm doing t oo much. I will dial t he CF back t o only f ive days a week.
Mags 23 | 2012-05-28
5 met cons a week is st ill probably t oo much -- just my t wo cent s. Greg -- am I t o
underst and t hat on week t wo we do 5 set s of 3 cleans + 1 jerk on Monday? Thanks.
Greg Everet t 24 | 2012-05-28
Mags -
Yes, t hat 's correct .
Alena 25 | 2012-05-28
Curious, I have programed back squat s t wice a week, and over head and f ront once a
week. Are you f ront squat t ing t wice a week t o work on t he cleans cat ching in t he hole, or
t he explosiveness t o cat ch and drive? Why not t he heavy back squat s t wice a week? *Billy
- st ill t oo much?
Greg Everet t 26 | 2012-05-29
Alena - More f ront squat s because t ypically people new t o weight lif t ing don't have
adequat e quad and t runk st rengt h t o squat upright as t hey need t o. It 's meant t o begin
shif t ing t heir st rengt h t o be more in t une wit h weight lif t ing rat her t han more general lif t ing.
Aust in 27 | 2012-06-21
Is t he "heavy single" a 1RM?
St eve Pan 28 | 2012-06-21
The Heavy Single will be a 1RM f or t he day. It will be t he heaviest you can go on t hat given
day.
brandon green 29 | 2012-06-27
Nice art icle but i must be missing some t hings. Where's t he condit ioning program t hat
goes wit h t his ? Why abdominal work every day ? Brandon Green
Kat hleen 30 | 2012-07-04
Hi, I've been using St art ing St rengt h since Feb and was able t o f ollow a pret t y st rict
schedule wit h rest days. My job has changed and now am not able t o schedule days of f
bet ween workout s. I'm looking f or a somet hing new and was hoping t o t ry t his program. Is
t his program st ill good if I have t o schedule dif f erent ly? (ie 2 on, 2 of f , 3 on)
St eve Pan 31 | 2012-07-04
Kat hleen -
The program is planned t o give you rest at cert ain t imes. You should be able t o adjust it as
needed but I would say t o list en t o your body and see how you respond and adjust f rom
t here.
Guy 32 | 2012-07-05
Coach I have pain in my shoulders and drop t he bar t hough t he weight is low what can I do
t o improve?
Greg Everet t 33 | 2012-07-06
Guy - You need t o f igure out what t he problem wit h your shoulders is bef ore you can
f igure out how t o f ix it .
Guy 34 | 2012-07-07
Ok t han cause I used t o shoulder press and work on shoulders no problem but
ohs/snat chs hurt somet imes t hanks you and guy is my name just saying
Oskar 35 | 2012-07-07
Hi yea like guy said I drop t he weight at bot t om t hough it s light is it my f lexabilit y and wat
could do I do
Amanda 36 | 2012-07-18
When t here is more t han 1 rep per set are you supposed t o cont rol it on t he way down
t hen reset and do anot her rep or can you drop it f rom t he t op (guiding it down, not hing
crazy)?
Alyssa Sulay 37 | 2012-07-19
Amanda -
When you are doing snat ches, cleans and/or jerks dropping it f rom t he t op and guiding it
down is ok. Wit h pulls and deadlif t s you should cont rol it on t he way down.
Mel 38 | 2012-07-24
Greg, about t o ramp on wit h t he above program prior t o f ollowing your main sit e program,
f rom my oly garage set up in a small t own by t he beach in Aust ralia. Quick Q - would it be
t oo much t o program in a sand dune hill sprint sessions once or t wice a week in addit ion
t o some chins et c. I'm able t o split sessions every t raining day when required. As per
previous comment s t hank you f or making your programming available online.
Greg Everet t 39 | 2012-07-24
Mel -
That should be f ine.
Pat rick 40 | 2012-07-24
Greg, I am new t o your sit e, but like what I see. I am not so sure about what t o do wit h
supplement al exercises or beach work. How many exercises, what body groups, what
should t he set /rep range be? Also what is t he benef it t o doing t his, is it st rengt h or size?
Greg Everet t 41 | 2012-07-26
Pat rick -
Add t hat st uf f as needed. It may not be. Def init ely ab/lower back work each t raining day. If
you f eel like you need t o add some size t o your upper body, add some lif t s in t hat vein, 3-
5 set s of 8-12 reps, 1-3 exercises. If you need lower body size, you can add some SLDL,
good mornings, weight ed lunges and/or add ext ra higher volume squat set s (e.g. 2-4 set s
of 8-10 reps) af t er your normal squat s.
Tyler 42 | 2012-07-26
Deadlif t s - Do you believe t hey are necessary wit h t his program? - How can you
incorporat e t hem int o t he program?
Jonat hon 43 | 2012-08-03
Greg, I've just st art ed weight lif t ing at 37 years old. I've had some coaching and plan t o go
back when f inances and t ime permit s. In t he meant ime, I have my garage set -up. Would
you recommend f or someone at my age- where learning curve is longer, recovery not as
quick, t o f ocus on just learning t he snat ch? Or is t here a cross over benef it of working on
t he snat ch and clean/jerk at t he same t ime? If I should f ocus just on t he snat ch, how
would you modif y t he st art er program?
James 44 | 2012-08-04
Greg - Thanks f or t he "int ro" program. I've recent ly decided t o t ransit ion t o t he olympic
lif t s f rom t he "power" lif t s. At t his point st rengt h in t he lif t s is not a concern of mine, only
t echnique. I'm having dif f icult y wit h t he receiving posit ion of t he clean (f inding t he groove
wit hout shat t ering a clavicle). Any suggest ions? Also, any suggest ions regarding
improving t he 2nd/3rd pulls in t he lif t s (I convent ional DL 465lbs at 148lbs, but snat ch wit h
185 put s me t o shame!). Thank you
Joe 45 | 2012-08-05
Hey Greg and t hanks f or t his int ro. I have been doing crossf it f or quit e some t ime but f or
t he upcoming mont hs I want t o get a lot st ronger so t hinking about changing t he
workout s. Im t hinking about f ollowing t his program and t hen move over t o t he daily
workout s. However I wonder if it is t oo much t o also incorporat e st ronglif t 5x5 program
(one of t he excercises per day)? Would t hat be benef icial or is it best t o just st ick t o t he
workout s post ed here f or best st rengt h gains?
Greg Everet t 46 | 2012-08-06
Jonat han -
You should be able t o manage t his as-is. No need t o only work on one lif t at a t ime.
Travis 47 | 2012-08-09
Thanks f or all of t his great inf ormat ion Greg. I was wondering, do you t hink it is
benef icial/necessary f or a novice weight lif t er who has never done Olympic lif t s bef ore, t o
f ocus on building st rengt h wit h basic compound lif t s (ie. Squat s, Presses, Deadlif t s) prior
t o at t empt ing t his st art er program?
Jamie 48 | 2012-08-13
What would you say t he general rest period bet ween set s is? Part icularly on t he 5x1 et c.
Program looks great i'm excit ed t o st art t omorrow.
St eve Pan 49 | 2012-08-13
Jamie -
You should rest at least 2 minut es bet ween set s or unt il you f eel f resh enough t o t ake t he
next lif t . Try not t o go overboard and f ocus on making every lif t good.
Greg Everet t 50 | 2012-08-15
Travis -
It 's good t o have a reasonable base wit h t hat st uf f but t here's no magic t hreshold you
need t o reach. You'll be squat t ing and puling anyway so it 's not as if you won't be doing
st rengt h work.
Ant on Viberg 51 | 2012-08-16
Hey! First ; t hanks f or t he great rout ine f or us beginners and second, what does Power
Clean & Power Jerk 5 x 2(1+1) mean? I'm curious about t he (1+1)
Alyssa Sulay 52 | 2012-08-16
Ant on -
The 1+1 means t hat you do 1 power clean + 1 power jerk. So when it says 5X2 (1+1) it
just means t o do 5 set s of 1 power clean + 1 Power Jerk at your working weight .
Johnny 53 | 2012-08-21
Thanks f or t his. I have f ollowed some of your programs and have worked up t o a body
weight snat ch at 185 and a clean and jerk t o 255. Would you say t hat I am st ill a beginner
and can I use t his t emplat e but go by percent ages or st ay wit h it as is. I want t o st art over
and f ocus st rict ly on f orm but not go t o f ancy adding lif t s. I current ly only
snat ch,f s,squat ,snat ch f rom t he hip, clean and jerk, jerk f or t he hip. Thanks f or any input .
Also I t end t o dive on all my lif t s and it drives me crazy. My power snat ch is pushing 225
and I don't t hink it should be like t hat .
Greg Everet t 54 | 2012-08-24
Johnny -
Yes I'd st ill consider you a beginner. You can use t his t emplat e as-is, no %s needed. You're
bet t er of f going by f eel at t his st age anyway. Just be caref ul wit h pulls not t o go t oo
heavy - correct post ure, balance and speed.
Johnny 55 | 2012-08-25
Thanks Greg f or t he response
James S. 56 | 2012-08-27
Just want ed t o say t hanks f or post ing t his great st art er program. Af t er leaving CrossFit
programming t o st art your Oly cycles I'm amazed at t he gains t hat can be made when you
slow t hings down. I'm it ching t o f inish t his last week up and get going wit h t he St rengt h by
Feel cycle. Thanks!
Miguel 57 | 2012-08-28
From Spain, t hanks f or t he art icle.
Shawn 58 | 2012-09-06
Coach, t hanks f or t he programming! I've CFing since December wit h some exposure t o oly
lif t s, can I jump right int o t he main programming or sould I run a mont h of int ro t o t ighen up
t echnique? If i'm having dif f icult y wit h a movement should I post video in comment s or t he
f orum port ion of t he sit e? Cheers! Shawn
St eve Pan 59 | 2012-09-06
Shawn -
It would be good t o run t hrough t his st art er program bef ore you jump int o t he main
programing. Post ing in t he f orum would also be t he best way t o get some f eedback on
your lif t s.
Tim 60 | 2012-09-08
Hey, just complet ed Week 1 of t his program, and have t o t ell you I'm loving it so f ar. I've
been a CrossFit at hlet e and coach f or 3 years or so now and have been const ant ly
f rust rat ed by my plat eau in Oly lif t ing. Already not iced a huge dif f erence just by shif t ing
f ocus ont o Oly lif t ing and f it t ing CF met cons around my lif t ing. PR's on bot h lif t s already
at t he end of week 1 (76kg snat ch 94kg c&j.) had plent y more in t he t ank but t rying t o be
pat ient and st ick t o a plan. Looking f orward t o post ing some BIG pr's soon :) 1 quest ion...
can i post videos f or some online coaching?
St eve Pan 61 | 2012-09-08
Tim -
I would suggest post ing videos in t he f orum t o get f eedback on your lif t s.
Sean 62 | 2012-09-24
Hey Coach, I st art ed doing Oly st yle couple of mont h ago, I have a severe pain in my right
elbow everyt ime I t ry t o Lock! I been of f gym of 5 days now t rying t o f ix it , any t ips or
hint s? (I iced, I f lossed, I st ret ched, I t ook Ibuprof en, t here's st ill a slight pain if I squeeze
my t riceps near t he elbow)
Greg Everet t 63 | 2012-09-24
Sean -
See a good chiro or manual t herapist and get it f ixed right .
Gregory L. Johnson 64 | 2012-10-19
When moving f rom one cycle t o t he next should t here be a rest week. Af t er complet ing
t he St art er cycle can I just st art t he St rengt h by Feel cycle? And af t er t hat cycle would I
just st art anot her cycle or rest a week f irst ?
St eve Pan 65 | 2012-10-22
Gregory -
You should be able t o st art anot her cycle if you f eel good. If you are f eeling a lit t le beat up
you can t ake a t ransit ion week and t hen get st art ed on t he next cycle.
Zach 66 | 2012-10-25
Coach, t hanks f or post ing t his! I'm looking f orward t o f ollowing your program. I'm an
exercise science major, hoping t o work in t he st rengt h and condit ioning f ield at t he
collegiat e level. The Olympic lif t s are cert ainly somet hing I need t o get dialed in, and t his
program looks great . Just a f ew quest ions. I need t o cont inue t o work on my upper body
due t o my sport (Javelin), bot h ant erior and post erior. What days would you recommend
insert ing bench, rows, pullovers? Or is t hat somet hing I should play by f eel? Would you
recommend any supplement al hamst ring work like RDL variat ions or physio ball hamcurls?
And last , what t ypically makes up your core rout ine? I usually will do a medball/KB core, but
I'm always int erest ed in hear what ot her people are doing. Thanks a lot !
Greg Everet t 67 | 2012-10-26
zach -
Tuesdays/Thursdays f or t hat st uf f usually, but it f it 's really heavy, it may be bet t er on
Mon/Wed/Sat . Same w hamst ring work.
Core work f or us is usually some heavy back work like SLDL, RDL or good mornings, light er
back work like back ext ensions / hypers, and a variet y of ab work f rom light high-volume
st uf f like sit -ups, crunches, reverse crunches, jacknives, V-ups et c, plank variet ies, and
heavy st uf f like weight ed sit -ups. I t ypically have people do somet hing dif f erent every day.
Michelle 68 | 2012-11-01
This says it s a good program f or people who have not done much lif t ing bef ore. What 's a
good "next program up" f rom t his? The daily programming?
Michelle 69 | 2012-11-01
Also, f or core work, how much would be done? One f rom each heavy back, light back and
sit up variet y? 3 set s of 10-12 reps ish?
St eve Pan 70 | 2012-11-01
Michelle -
The next program f rom t his would be t o st art on week one of one of t he daily cycles. You
can t ake a look at t he cycles f rom t he Workout s t ab.
Core work is usually programmed in, however you may add in abs and back work if it is not
list ed and if it doesn't int eref ere wit h your recovery.
Zach 71 | 2012-11-02
Coach, just curious when you say heavy singles how many set s should you do t o lead up
t o your 1RM f or t he day, and t hen once you reach t hat RM how many set s of t hat RM
should you do? Thanks.
Zach 72 | 2012-11-02
^EDIT: Answered my f irst quest ion, by reading your Program Help & Inf o page. Last
quest ion st ill remains t hough, how many set s once we reach t hat RM f or t he day should
we do? Thanks.
St eve Pan 73 | 2012-11-02
Zach -
Once you hit your RM t hat will be your last set f or t hat exercise.
Jason 74 | 2012-11-21
I just lif t ed in my f irst compet it ion last week (100 + 110 f or a 210 t ot al). It was a blast , but
it 's t ime t o add some st ruct ure t o my t raining so I am st art ing t his. Wit h condit ioning I have
a f ew opt ions at home. Bet ween a skipping rope, ket t le bell (60lb) and a c2 rower, I have a
number of ways t o get my heart rat e up, but I'm wondering if t he rower is going t o be t oo
leg int ensive t o go along wit h t his program. I don't usually go t oo long (2000m at t he
most ) or I do 500m int ervals. Thanks!
Shawn Furbish 75 | 2012-11-25
I just f inished week one of t he st art er program, well kind of . I st ill cant go heavy over head
due t o a shoulder impingment issue which I'm nursing back t o healt hy. So on heavy single
day I did heavy f ront squat , heavy dead and some scap work. Any t hought s on
modif icat ions t hat would be benef icail t o t he program. I was t hinking maybe Pendaly rows
and good mornings but wasn't really sure on rep scheme. Thanks!
Shawn Furbish 76 | 2012-11-25
I t hink it will look like heavy single clean, no jerk, snat ch grip heavy dead and heavy f ront
squat . Just needed t o t hink logicly f or a moment .Thanks
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