5×1 ​(80%)


5 Power Snatch  (135/95)
10 T2B

*scale snatch weight as needed


Good read from Catalyst Athletics:

Control the Controllable & Handle the Rest

Greg Everett

Weightlifting’s a tough sport. Not just physically, but also mentally demanding and exhausting—especially early on when you’re not only trying to get stronger and more mobile, but also trying to master some difficult motor skills. I probably don’t need to tell you any of this.

An important lesson you need to learn as early as possible is that there are things you can control and things you can’t. It’s critical to take an inventory periodically and sort these things out. It’s very easy to become overwhelmed in a specific training session or more generally, and having a firm grasp on what is and isn’t in your control is a good way to keep yourself squared away and able to deal with it all.

Equally importantly, it’s all too easy to allow a lot of the controllables to slip into the uncontrollable category when you’re not paying attention and feed that sense of being overwhelmed and discouraged. That’s just plain smothering at times, and contributes to a feeling of helplessness that’s usually totally exaggerated. And this brings me to the real point here—if you allow this to happen, you’re going to hold yourself back and often go through periods of regression even.

Let’s get it all sorted out so you have no excuses for screwing it up.


The controllable range from general to extremely small details. A good example of technical details that are totally within your control and that you have zero excuse for not executing properly are static positions. If you don’t set your back arch prior to a lift, that’s entirely your fault and there’s no excuse other than that you either weren’t focused on what you could control or you’re just plain lazy. Neither is a good look on a weightlifter.

More complex motions like a complete snatch, or an element like the turnover specifically, are partially within your control, of course, but doing your best to control them doesn’t automatically mean that you’re going to execute them perfectly. But that’s exactly why totally controllable details like static positions are so critical—you already have so much to work on technically that is far more difficult than something like arching your back, getting a proper pressurizing breath, making sure your eyes are directed the right way, or that your feet are positioned properly before you start a lift. Not doing these things makes the execution of the total movement correctly not just more difficult, but impossible—because if you’re not in the right position to start, you’re not doing the correct motion, and if something is of like your back arch, the motion overall will suffer no matter how hard you’re trying.