Olympic Weightlifting Programs
Workouts Menu


Training Programs


View by Date

4-Block Cycle 4
16 weeks

This is a 16-week cycle of 4-week blocks, alternating between strength emphasis and classic lift emphasis.

Export Cycle as Word Doc






Comments
Be the first to comment!
Name
Comment
Verify
 



Monday - Day 1
Comments (36)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - (6, 8, 10 reps) x 2
  • Weighted sit-ups - 3 x 10
Week 1 - Strength mesocycle 1

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (27)  |  Help  |  Programs  |  Exercises

  • Mid-hang muscle snatch - 60% x 3 x 3
  • 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets
10-16-20 reps for time:
KB swings - 30% BW
KB clean + 2 push press (each side) - 30% BW

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single
3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW

Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 5
Comments (20)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 3
  • Snatch balance - heavy single; 80% x 2 x 2
5 rounds for time:
8 kipping pull-ups
200 m row

Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab wheel - 3 x 15


Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (20)  |  Help  |  Programs  |  Exercises

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% x 3 x 3
  • Push press - 83% x 5 x 5
  • Bent row - test max; 77% x 8 x 3
  • Weighted GHD sit-ups - 3 x 6
Strength Cycle 1 - Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (17)  |  Help  |  Programs  |  Exercises

  • Mid-hang muscle snatch - 62% x 3 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 4 sets
4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (18)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3
  • Snatch pull - 103% (of snatch) x 3 x 3
  • Rack jerk - heavy single; 90% x 1, 85% x 1 x 2
3 rounds for time of:
10 sand bag halfmoons - 25% BW
10 clapping push-ups

Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (8)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (20)  |  Help  |  Programs  |  Exercises

  • Power clean - 75% x 2 x 3
  • Overhead squat - heavy single - 80% x 2 x 2
3 rounds for time of:
100 m sprint
15 kipping pull-ups

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (22)  |  Help  |  Programs  |  Exercises

  • Back squat - 87% x 2 x 4
  • Snatch deadlift - 118% (of snatch) x 2 x 3
  • Push press - 85% x 4 x 5
  • Bent row - 80% x 6 x 3
  • Hanging leg raise - 3 x 15
Strength Cycle 1 - Week 3

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (20)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 65% x 3 x 3
  • Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets
20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (16)  |  Help  |  Programs  |  Exercises

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
3 rounds for time of:
500 m row
30 sit-ups
10 box jumps

Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (17)  |  Help  |  Programs  |  Exercises

  • Tall snatch - 30% x 3 x 3
  • Power snatch + snatch - 65% x 4 sets
  • Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball

Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (19)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Glute-ham raises - 3 x 15
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (22)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% (of snatch) x 1 x 2
  • Press - 80% x 4 x 4
  • Weighted GHD sit-ups - 3 x 10
  • Russian twists - 3 x 20
Strength Cycle 1 - Week 4

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 70% x 3 x 3
  • Clean + push jerk + hang clean + jerk - 60% x 3 sets
3 rounds for time of:
200 m sprint
20 kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (28)  |  Help  |  Programs  |  Exercises

  • Front squat - heavy single (~90-95%)
  • Rack jerk - 80% x 1 x 3
3 rounds for time of:
400 m row
10 box jumps
5 clapping push-ups


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets
  • Tall snatch - 35% (of snatch) x 2 x 3
  • Pull-ups - 3 x max
  • Hanging leg raises - 3 x 15


Questions? Get answers here or post in comments.
Friday - Day 26
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (18)  |  Help  |  Programs  |  Exercises

  • Snatch - max attempt
  • Clean & jerk - max attempt
  • Front squat - max attempt
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (14)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • 10 (GHD sit-up + 2 Russian twists) - 3 sets
Bulgarian Cycle 1 Week 1

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (30)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 2 x 3
  • Power clean & jerk - 80% x 1 + 2 x 3
3 rounds for time of:
15 kipping pull-ups
10 KB snatch (swing) - 25% BW

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (21)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 85% x 2 x 3
For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees

Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (9)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (11)  |  Help  |  Programs  |  Exercises

  • Power snatch - max attempt (only 1 attempt at record)
  • Power clean - max attempt (only 1 attempt at record)
3 sets of:
A. Pull-ups - max reps
B. Knees to elbows - 15

Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments (15)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 36
Comments (22)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • Weighted GHD sit-ups - 3 x 10
  • KB sidebends - 3 x 10
Bulgarian Cycle 1 Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (17)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
3 rounds for time of:
15 kipping pull-ups
25 sit-ups

Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 2
  • Back squat - 90% x 2 x 2
20-16-12 reps for time of:
Kipping pull-ups
DB power snatch - 20% BW


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (20)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (16)  |  Help  |  Programs  |  Exercises

  • Power snatch + snatch - 80% (or pwr sn) x 3 sets
  • Clean + push jerk + jerk - 70% (of CJ) x 3 sets
3 rounds for time:
600 m row
1 min rest

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 95% x 1 x 2
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (5)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 43
Comments (46)  |  Help  |  Programs  |  Exercises

  • Snatch - 100% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - heavy single
  • Overhead sit-ups - 3 x 10
Bulgarian Cycle 1 Week 3

Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (18)  |  Help  |  Programs  |  Exercises

  • Mid-hang muscle snatch - 65% x 2 x 3
  • Power snatch - 80% x 1 x 3
  • Power clean & power jerk - 80% x 1 x 3
  • Pull-ups - 3 x max
  • Knees to elbows - 3 x 15


Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (14)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Back squat - heavy single
  • Weighted GHD sit-ups - 3 x 10


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
3 rounds for time:
10 KB swings - 30% BW
10 Sandbag shoulder cleans - 50% BW

Questions? Get answers here or post in comments.
Friday - Day 47
Comments (7)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 48
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 95% x 1 x 2
  • Kipping pull-ups - 3 x max
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 49
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 50
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Front squat - 90% x 1
  • Weighted GHD sit-ups - 3 x 10
Bulgarian Cycle 1 Week 4

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 2
  • Clean & jerk - 85% x 1 x 2
15-10-5 reps for time of:
Kipping pull-ups
Box jumps

Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (6)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 85% x 1 x 2
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
3 sets of:
A. Hanging leg raise x 15
B. KB side bend x 10/side

Questions? Get answers here or post in comments.
Thursday - Day 53
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 4
  • Light ab work of choice


Questions? Get answers here or post in comments.
Friday - Day 54
Comments (14)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max


Questions? Get answers here or post in comments.
Sunday - Day 56
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 57
Comments (18)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
3 sets of:
A. Chin-ups x max
B. Weighted GHD sit-ups x 10

Strength Cycle 2 - Week 1

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (16)  |  Help  |  Programs  |  Exercises

  • 3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets
  • Push jerk + jerk - 70% (of jerk) x 4 sets
3 rounds for time of:
10 sandbag power clean + push press - 50% BW
15 kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (13)  |  Help  |  Programs  |  Exercises

  • Front squat - heavy single; 80% of that x 3 x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - heavy single
5 rounds for time of:
5 burpees
5 ball slams - 15% BW
5 KB swings - 30% BW
5 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Thursday - Day 60
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 61
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch balance - heavy single
  • 3-position snatch (floor, knee, mid-thigh) - 60% (of snatch) x 3 sets
  • Muscle snatch - heavy single
3 rounds for time:
400 m row
10 broad jumps
30 sec rest

Questions? Get answers here or post in comments.
Saturday - Day 62
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 63
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 64
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Push press - 82% x 5 x 5
  • 1 GHD sit-up + 2 Russian Twist - 3 x 10
Strength Cycle 2 - Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 65
Comments (14)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • 2-position clean & 2 jerk (floor, mid-thigh) - 65% (of CJ) x 4 sets
3 rounds for time:
10 KB deadlift high-pulls - 40% BW
15 kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 66
Comments (9)  |  Help  |  Programs  |  Exercises

  • Front squat - 78% x 3 x 5
  • Snatch pull - 103% (of snatch) x 3 x 3
  • Rack jerk - heavy single
For time:
50 m sprint
15 burpees
50 m sprint
10 burpees
50 m sprint
5 burpees

Questions? Get answers here or post in comments.
Thursday - Day 67
Comments (13)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 68
Comments (8)  |  Help  |  Programs  |  Exercises

  • 2-position snatch - 65% x 3 sets
  • Overhead squat - heavy single
For time:
600 m row
20 kipping pull-ups
500 m row
15 kipping pull-ups
400 m row
10 kipping pull-ups
300 m row
5 kipping pull-ups

Questions? Get answers here or post in comments.
Saturday - Day 69
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 70
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 71
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back squat - 87% x 2 x 4
  • Snatch deadlift - 118% x 2 x 3
  • Push press - 84% x 4 x 5
  • Hanging leg raise - 3 x 15
Strength Cycle 2 - Week 3

Questions? Get answers here or post in comments.
Tuesday - Day 72
Comments (7)  |  Help  |  Programs  |  Exercises

  • 2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets
  • Clean & jerk - 70% x 1 x 3
3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW
15 kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 73
Comments (11)  |  Help  |  Programs  |  Exercises

  • Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Thursday - Day 74
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 75
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 5
  • Snatch balance - heavy single
5 rounds for time:
250 m row
8 pull-ups

Questions? Get answers here or post in comments.
Saturday - Day 76
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Good morning - light/med x 10 x 3
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 77
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 78
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 3 x 4
3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)
20 kipping pull-ups

Strength Cycle 2 - Week 4

Questions? Get answers here or post in comments.
Tuesday - Day 79
Comments (3)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch balance - heavy single; 80% (of single) x 1 x 2
  • Clean & jerk - 60% x 2 x 3
  • Weighted GHD sit-up + 2 Russian twists - 3 x 10


Questions? Get answers here or post in comments.
Wednesday - Day 80
Comments (3)  |  Help  |  Programs  |  Exercises

  • Front squat - heavy single
  • Snatch - 60% x 2 x 4
  • Rack jerk - 75% x 1 x 3
  • Ab roll-outs - 3 x 15


Questions? Get answers here or post in comments.
Thursday - Day 81
Comments (10)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 82
Comments (1)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 75% x 2 x 3
  • Snatch - 60% x 1 x 3
  • Clean & jerk - 60% x 1 x 3
  • Pull-ups - 3 x max


Questions? Get answers here or post in comments.
Saturday - Day 83
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
  • ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 84
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 85
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - 85% x 1 x 2
  • Front squat - heavy single
  • Planks (front, side) - 3 x max
Bulgarian Cycle 2 Week 1

Questions? Get answers here or post in comments.
Tuesday - Day 86
Comments (8)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 OHS - heavy MS single
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
20-15-10 reps for time of:
Push ball
Kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 87
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - 85% x 1 x 2
  • Front squat - heavy single
4 rounds for time of:
200 m row
10 KB cross-chops (5/side) - 25% BW

Questions? Get answers here or post in comments.
Thursday - Day 88
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3


Questions? Get answers here or post in comments.
Friday - Day 89
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch balance - 70% x 2 x 3
  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
5 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Saturday - Day 90
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 91
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 92
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 90% x 2 x 2
  • Ab wheel - 3 x 15
Bulgarian Cycle 2 Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 93
Comments (2)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2

20-15-10 reps for time of:
Kipping pull-ups
Box jumps

Questions? Get answers here or post in comments.
Wednesday - Day 94
Comments (3)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 90% x 1 x 2
  • Snatch - 85% x 1 x 3
  • Front squat - 90% x 2 x 2

3 rounds for time of:
400 m row
10 push press - 70% BW

Questions? Get answers here or post in comments.
Thursday - Day 95
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3


Questions? Get answers here or post in comments.
Friday - Day 96
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - 80% x 1 x 3
  • Pull-ups - 3 x max
  • Overhead sit-ups - 3 x 8


Questions? Get answers here or post in comments.
Saturday - Day 97
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - heavy single
  • Snatch - 80% x 1 x 3
  • Front squat - heavy single; 85% of that x 2 x 2
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 98
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 99
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Hanging leg raise - 3 x 15
Bulgarian Cycle 2 Week 3

Questions? Get answers here or post in comments.
Tuesday - Day 100
Comments (6)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
15 push press - 55%

Questions? Get answers here or post in comments.
Wednesday - Day 101
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 95% x 1
  • Front squat - 90% x 2 x 2

3 rounds for time of:
10 1-arm DB power snatch (5/side) - 20% BW
25 sit-ups

Questions? Get answers here or post in comments.
Thursday - Day 102
Comments (10)  |  Help  |  Programs  |  Exercises

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3


Questions? Get answers here or post in comments.
Friday - Day 103
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power snatch - 70% x 2 x 4
  • Power clean & push jerk - 70% x 2 x 4

For time:
500 m row
15 box jumps
400 m row
10 box jumps
300 m row
5 box jumps

Questions? Get answers here or post in comments.
Saturday - Day 104
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Pull-ups - 3 x max
  • GHD sit-up + 4 Russian twist - 3 x 10


Questions? Get answers here or post in comments.
Sunday - Day 105
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 106
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 94% x 1
  • Clean & Jerk - 94% x 1
  • Front squat - heavy single; 80% x 1 x 2
  • Planks - front/lateral - 3 x max
Bulgarian Cycle 2 - Week 4

Questions? Get answers here or post in comments.
Tuesday - Day 107
Comments (10)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 snatch balance - 45% (or snatch) x 3 sets
  • Snatch - 88% x 1
  • Clean & jerk - 88% x 1

3 rounds for time:
200 m run
20 kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 108
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2
  • Knees to elbows - 3 x 20

For time:
500 m row
1 min rest
350 m row
45 sec rest
200 m row

Questions? Get answers here or post in comments.
Thursday - Day 109
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 3
  • Planks - front/lateral - 80% of Monday's times


Questions? Get answers here or post in comments.
Friday - Day 110
Comments (8)  |  Help  |  Programs  |  Exercises

Rest

Get ready for max attempts tomorrow. Ice baths, stretching, foam rolling and lots of sleep!

Questions? Get answers here or post in comments.
Saturday - Day 111
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - Max
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 112
Comments  |  Help  |  Programs  |  Exercises

Rest

Next week will be a back-off week before the next cycle starts. Get lots of rest, massage if you can, cold water, and don't spaz out on training.

Questions? Get answers here or post in comments.
Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design


Training Programs


View by Date





Advertise With Us
Subscribe to the Performance Menu Magazine