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Advanced 2-Phase Cycle
10 weeks

This is a 10-week cycle based on the Advanced Two-Phase cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.

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Monday - Day 1
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 50 total
Week 1

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (9)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (8)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 10/side


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

  • Jerk - max for day; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 3 sets
  • 2-position clean (floor, mid-thigh) - 60% x 3 sets
  • Push press - max
3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest

Questions? Get answers here or post in comments.
Friday - Day 5
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

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

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 10; no rest
A2. Hanging leg raise x 15

Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Snatch pull - 95% x 3 x 3
  • Snatch Deadlift - 105% x 3 x 3
  • Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 55 total
Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (4)  |  Help  |  Programs  |  Exercises

  • Muscle snatch -- max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 85% x 1; 70% x 2 x 2
3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 95% x 3 x 3
  • Clean deadlift - 103% x 3 x 3
  • Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 12/side


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (15)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 1 x 3
  • Block/Mid-hang muscle snatch - 65% x 3 x 3
  • Block/Mid-hang snatch - 70% x 3 x 3
  • Block/Mid-hang clean - 70% x 3 x 3
3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20

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

Rest

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (16)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Snatch pull - 97% x 3 x 3
  • Snatch deadlift - 105% x 3 x 3
  • Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 60 total
Week 3

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (15)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - max for day
  • Power snatch - 75% x 2 x 3
  • Jerk - max for day; 80% of that x 2 x 2
3 sets:
15 sledgehammer swings / side
15 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 3
  • Clean pull - 97% x 3 x 3
  • Clean deadlift - 105% x 2 x 3
  • Back squat - 81% x 2 x 5; follow each set with 3 box jumps
  • Russian twist - 3 x 15/side


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (3)  |  Help  |  Programs  |  Exercises

  • Jerk - 80% x 2 x 2; 85% x 2 x 2
  • Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
  • Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2
3 sets:
A1. Ring push-ups x AMRAP; no rest
A2. 20 walking suitcase lunges (1 db at side); 30 sec rest

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (23)  |  Help  |  Programs  |  Exercises

Rest

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

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Back squat - max for day
  • Good morning - 3 x 10


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Snatch pull off 3" riser - 90% (of snatch) x 3 x 3
  • Clean & jerk - 75% x 1 x 2
  • Front squat - 84% x 2 x 4
  • GHB sit-ups - 65 total
Week 4

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (2)  |  Help  |  Programs  |  Exercises

  • Mid-hang muscle snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
  • Mid-hang power snatch + snatch - 55% (of snatch) x 3, 60% x 3, 65% x 3
  • Jerk - 75% x 3 x 3
3 sets:
15 hanging leg raises; no rest
10 bent DB row; 1 min rest

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 3
  • Clean pull off 3" riser - 90% (of clean) x 3 x 3
  • Snatch - 75% x 1 x 2
  • Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
  • Russian twist - 3 x 18/side


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (3)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 1 x 3
  • Power snatch - 70% x 3 x 3
  • Power clean - 70% x 3 x 3
  • Push press - 82% x 4 x 4
3 sets:
300 m row; no rest
AMRAP consecutive pull-ups (perform a minimum of 10/set by breaking up as needed); no rest

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 (4)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
  • Stiff-legged deadlift - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - (75% x 1, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 2 x 3
  • Front squat - 87% x 1 x 5; follow each set immediately with 2 box jumps
  • GHB sit-ups - 70 total
Week 5

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (4)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 1 x 3
  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 3
  • Push press - 84% x 3 x 3
3 sets; no rest:
10 KB swings
2 rope climbs

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (7)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - (75% x 1, 80% x 1) x 3
  • Clean deadlift - 110% (of clean) x 2 x 3
  • Back squat - 87% x 1 x 5
  • Russian twist - 3 x 20/side


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (4)  |  Help  |  Programs  |  Exercises

  • Mid-hang snatch - 70% x 2 x 3; 65% x 3 x 2
  • Jerk - 75% x 3 x 3
  • Snatch balance - max for day; 80% of that x 1 x 3
3 sets:
10 Hang DB muscle snatch; no rest
Dips x AMRAP; 30 sec rest

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
  • Good morning - 3 x 10
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 36
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Front squat - 80% x 2 x 2; follow each set immediately with 2 box jumps
  • GHB sit-ups - 50 total
Week 6

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (8)  |  Help  |  Programs  |  Exercises

  • Power snatch - max
  • Power clean & jerk - max
3 sets:
10 ring rows; no rest
250 m row; 30 sec rest


Notes: Split jerk after power cleans. If your jerk fails before your power clean, continue taking the power clean to a max without the jerk.

Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 65% x 2 x 4
  • Clean & jerk - 65% x 2 x 4
  • Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
  • Back extensions - (unweighted) 3 x 10-15


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (9)  |  Help  |  Programs  |  Exercises

  • Box jump - 3 x 3
  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
3 sets:
10 dips; no rest
250 m row; 30 sec rest

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (3)  |  Help  |  Programs  |  Exercises

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


Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (8)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 43
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 85% of that x 1 x 3
  • Clean & jerk - max for day; 85% of that x 1 x 3
  • Front squat - 80% x 3 x 3
  • Front/side planks - 2 x max hold
Week 7

Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (5)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 5
  • Power clean & power jerk - 80% (of PC) x 1 x 5
3 sets:
10 DB bent row; no rest
10 1-arm DB bench press (per arm); 1 min rest

Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 90% of that x 1 x 2
  • Clean & jerk - max for day; 90% of that x 1 x 2
  • Back squat - 80% x 3 x 3
  • Ab wheel - 3 x 15


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (9)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
3 sets:
Turkish get-up - 5/side; no rest
10 pull-ups; no rest

Notes: For pull-ups, use band assistance as needed to ensure complete, perfect reps with forceful contraction of the upper back at the top.

Questions? Get answers here or post in comments.
Friday - Day 47
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 48
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 85% of that x 1 x 5
  • Clean & jerk - max for day; 85% of that x 1 x 5
  • Front squat - max for day
  • Hanging leg raise - from 90 degree up only - 3 x 10 (bend knees if needed)


Questions? Get answers here or post in comments.
Sunday - Day 49
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 50
Comments (4)  |  Help  |  Programs  |  Exercises

  • Glute bridge - 10 total with 5 sec pause at top
  • Snatch - Max for day; 80% of that x 1 x 5
  • Clean & jerk - Max for day; 80% of that x 1 x 5
  • Front squat - 90% x 1 x 3
  • Front/side planks - 3 x max hold
Week 8
Notes: On glute bridges, lift toes from floor, relax quads and hamstrings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral--don't hyperextend the lumbar spine.

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 6
  • Power clean & jerk - 80% x 1 x 6
3 sets:
10 1-arm ring row (per arm); no rest
5 1-leg barbell RDL; 1 min rest

Notes: On 1-arm ring rows, keep the body squared off forward; do not allow yourself to rotate. On 1-leg RDL, keep support knee bent slightly throughout the movement. Keep the movement at a controlled pace.

Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 85% of that x 1 x 5
  • Clean & jerk - max for day; 85% of that x 1 x 5
  • Back squat - 85% x 1 x 3
  • Hanging leg raise - 4 x 12


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (3)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 6
  • Clean & jerk - 80% x 1 x 6
3 sets; no rest:
300 m row
15 ring push-ups

Questions? Get answers here or post in comments.
Friday - Day 54
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
3 sets; rest as needed:
10 Back extensions
10 Ab wheel; on reach roll, perform 2 half rolls from the extended position before returning to the top

Questions? Get answers here or post in comments.
Sunday - Day 56
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 57
Comments (5)  |  Help  |  Programs  |  Exercises

  • X-band walks - 3 x 5/side
  • Snatch - 80% of last week's best x 1 x 6
  • Clean & jerk - 80% of last week's best x 1 x 6
  • Front squat - 80% x 2 x 3
  • Front/side planks - 2 x max
Week 9

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% of yesterday's snatch x 1 x 10
  • Power clean & jerk - 80% of yesterday's CJ x 1 x 10
3 sets:
5 1-legged RDL/side
10 bent row

Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of last week's best snatch x 1 x 8
  • Clean & jerk - 80% of last week's best CJ x 1 x 8
  • Back squat - 85% x 2 x 2
  • Hanging leg raise - 4 x 15


Questions? Get answers here or post in comments.
Thursday - Day 60
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% of last week's best snatch x 1 x 6
  • Power clean & jerk - 75% of last week's best CJ x 1 x 6
  • Reverse hyper - 2 x 15 w/ light weight
  • Light ab work of choice

Notes: If the lifts at this weight are not quick and solid, drop the weight until they are.

Questions? Get answers here or post in comments.
Friday - Day 61
Comments (24)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 62
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 93-95% x 1
  • CJ - 93-95% x 1
  • Back squat - 90% x 1
  • Ab wheel - 3 x 15


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

Rest

Questions? Get answers here or post in comments.
Monday - Day 64
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 88% x 1
  • Clean & jerk - 88% x 1
  • Front squat - 85% x 1
  • Reverse hyper - 3 x 10 light
Week 10

Questions? Get answers here or post in comments.
Tuesday - Day 65
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 83% x 1 x 2
  • Clean & jerk - 83% x 1 x 2
  • Planks - front/side x 80% of max x 2


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

  • Snatch - 78% x 1 x 3
  • Clean & jerk - 78% x 1 x 3
  • Front squat - 50% x 2 x 3 (max speed in transition and recovery)


Questions? Get answers here or post in comments.
Thursday - Day 67
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 3


Questions? Get answers here or post in comments.
Friday - Day 68
Comments (18)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 69
Comments (3)  |  Help  |  Programs  |  Exercises

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


Questions? Get answers here or post in comments.
Sunday - Day 70
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
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