Olympic Weightlifting Programs
Workouts Menu


Training Programs


View by Date

General Cycle
8 weeks

This is a general training cycle - no emphasis on any particular elements





Comments
Be the first to comment!
Name
Comment
Verify
 



Monday - Day 1
Comments (3)  |  Help  |  Programs  |  Exercises

  • Hang power snatch - 60% x 2 x 5
  • Hang power clean + power jerk - 60% x 2 + 2 x 5
3 sets:
A1. Sit-ups x 15
A2. KB swing x 15

This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
  • Press - 3 x 8
  • Bent row - 3 x 8
3 sets: no rest:
20 m bear crawl
10 halfmoons

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

Rest

If you're feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.

Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch + 2 OHS - 60% (of snatch) x 5 sets
  • Snatch pull - 80% x 3 x 3
  • Snatch push press - 3 x 5
  • Planks - 2 x 1 min; no weight


Questions? Get answers here or post in comments.
Friday - Day 5
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

3 rest days this week. Don't get soft.

Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
  • Front squat - 60% x 5, 65% x 5, 70% x 3
  • Good morning - 3 x 8 light
4 sets:
350 m row
1 min rest

Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

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

  • 3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
  • 2 power jerk + 1 split jerk - 65% x 5 sets
  • Snatch pull - 85% (of snatch) x 5 x 5
  • Sit-up - 60 total

Week 1

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

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Back squat - 75% x 5 x 5
4 sets; no rest:
1-arm KB swing high-pull x 8/arm
1-arm KB push press x 8/arm

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (1)  |  Help  |  Programs  |  Exercises

  • 3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
  • Clean pull - 85% (of clean) x 5 x 5
  • Snatch balance - max for day; 75% of that x 2 x 3
3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12

Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Front squat - 85% x 3 x 3
3 sets; no rest:
Pull-ups x max reps; minimum of 10
Hanging leg raise x 10

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
  • Stiff-legged deadlift - 3 x 8
3 sets; no rest:
5 box jumps - mid-thigh+
10 topside halfmoons

Topside halfmoons: Perform a halfmoon with a plate or sandbag starting and ending with the weight at about hip-height and a slight bend in the knees and hips.

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 (6)  |  Help  |  Programs  |  Exercises

  • Snatch from blocks or mid-hang - 65% x 2 x 6
  • Power jerk - 65% x 2 x 6
  • Snatch pull - 90% (of snatch) x 4 x 5
  • Sit-up - 70 total
Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets; no rest:
20 KB swings
10 supported DB rows/arm

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean from blocks or mid-hang - 65% x 2 x 6
  • Clean pull - 90% (of clean) x 4 x 5
  • Snatch balance - max for day; 80% of that x 2 x 2
5 sets; no rest, with 1 pair of DBs:
5 hang high-pulls
5 power cleans
5 push press

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

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 3
3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15

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

Rest

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

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat (3 sec pause in bottom) - 2RM
  • Stiff-legged DL - 3 x 6

Circuit: Perform as many reps of each exercise as you can until you start to lose pace and slow down, and immediately switch to the next exercise. You should come nowhere near failure on a rep. Work through the following exercises for a total of 5 minutes:
  1. Push-up
  2. Pull-up
  3. Squat jump


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

Rest

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 5
  • Jerk - 75% x 2 x 5
  • Snatch pull - 95% (of snatch) x 3 x 3
7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge

Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.

Week 3

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1
  • Clean & jerk - 95% x 1
  • Back squat - 90% x 1 x 5
3 sets:
A1. Good morning x 5
A2. Hanging leg raise x 15

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power clean - 75% x 2 x 5
  • Clean pull - 95% (of clean) x 3 x 3
  • Snatch balance - max for day
3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side

Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1
  • Clean & jerk - 90% x 1
  • Front squat - 95% x 1 x 2
3 sets; no rest:
Sandbag bent row x 10
Sandbag halfmoon x 5/side

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

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

  • Snatch - max single
  • Clean & jerk - max single
  • Back squat - max single
  • Stiff-legged deadlift - 3 x 5
  • Sit-up - 3 x 20


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 (2)  |  Help  |  Programs  |  Exercises

  • 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
  • 2 power jerk + 1 split jerk - 70% x 5 sets
  • Snatch pull - 90% (of snatch) x 5 x 5
  • Sit-ups - 3 x 20
Week 4

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

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Back squat - 78% x 5 x 5
3 sets; no rest:
15 hang DB muscle snatch
15 knees to elbows

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

  • 3-position clean (floor, knee, mid-thigh) - 70% x 5 sets
  • Clean pull - 90% (of clean) x 5 x 5
  • Snatch balance - max for day; 78% of that x 2 x 3
3 sets:
A1. Ab wheel - 3 x 14
A2. KB sidebend - 3 x 14/side

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

  • Snatch - 80% x 1 x 5
  • Clean & Jerk - 80% x 1 x 5
  • Front squat - 88% x 3 x 3
3 sets; no rest:
10 pull-ups
10 sandbag shoulder-to-shoulder push press

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (5)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Pause back squat (3 sec pause in bottom) - 3RM
  • Stiff-legged deadlift - 3 x 6
3 sets: no rest:
10 1-arm DB bench press/arm
2 rope climbs

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

Rest

Questions? Get answers here or post in comments.
Monday - Day 36
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch from blocks or mid-hang - 70% x 2 x 5
  • Power jerk - 70% x 2 x 5
  • Snatch pull - 95% x 3 x 5
  • Sit-up - 80 total
Week 5

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 4
  • Clean & jerk - 90% x 1 x 4
  • Back squat - 88% x 3 x 3
3 sets; no rest:
15 sandbag snatches from knee
15 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (8)  |  Help  |  Programs  |  Exercises

  • Clean from blocks or mid-hang - 70% x 2 x 5
  • Clean pull - 95% x 3 x 5
  • Snatch balance - max for day; 80% of that x 2 x 3
  • Planks - front/side x max x 2


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 4
  • Clean & jerk - 90% x 1 x 4
  • Front squat - 93% x 2 x 3
3 sets; no rest:
1-arm KB clean + push press x 10/arm
10 hanging leg raise

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 4
  • Clean & jerk - 90% x 1 x 4
  • Pause back squat (3 sec pause) x 2RM
  • Stiff-legged deadlift - 3 x 5
For 5 minutes with 1 barbell:
5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest

Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 43
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 5
  • Jerk - 75% x 2 x 5
  • Snatch pull - 95% (of snatch) x 3 x 3
3 sets; no rest:
Box jump x 5 (mid-thigh+)
Pull-up x 10

Week 6

This will be the last week of the cycle. Maxes on Saturday. Next week will be a light transition week into the next cycle.

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

  • Snatch - 90-95% x 1
  • Clean & Jerk - 90-95% x 1
  • Back squat - 90% x 1 x 5
  • Good morning - 3 x 8 light
Notes: On snatch/CJ aim for a single in each between 90-95%. If you need to keep it lighter, do it.

Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power clean - 75% x 2 x 5
  • Snatch balance - max for day
  • Clean pull - 95% x 3 x 3
3 sets; no rest:
20 knees to elbows
20 plate topside halfmoons

Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 85-90% x 1
  • Clean & jerk - 85-90% x 1
  • Front squat - 95% x 1 x 2
  • Ab work of choice


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 (3)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
  • Stiff-legged deadlift - 3 x 5
Notes: Take a 10 minute rest between the first 3 exercises but stay warm.

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 (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 65% x 1 x 3
  • Clean & jerk - 60% x 1 x 3
  • Snatch pull - 80% (of snatch) x 3 x 3
  • Snatch deadlift - 90% (of snatch) x 3 x 3
  • Front squat - 65% x 4 x 3
This a transition week preparing for the next cycle.

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power snatch - 70% x 1 x 3
  • Power clean + power jerk - 70% x 1 x 3
  • Overhead squat - 70% x 1; 60% x 3 x 2
3 sets; no rest:
Pull-ups x max consecutive (minimum 10)
2-arm DB hang muscle snatch x 10

Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 3
  • Clean & jerk - 65% x 1 x 3
  • Clean pull - 80% (of clean) x 3 x 3
  • Clean deadlift - 90% (of clean) x 3 x 3
  • Back squat - 65% x 5 x 3


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

  • Jerk - 70% x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 3 sets
  • 2-position clean (floor, mid-thigh) - 60% x 3 sets
4 sets; no rest:
2-arm KB push press x 15
KB swing x 15

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

Rest

Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Good morning - 3 x 10 light
  • Planks - front/side x 2 sets


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

Rest

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