Olympic Weightlifting Programs
Workouts Menu


Training Programs


View by Date

Classic Cycle
5 weeks

This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.

Export Cycle as Word Doc






Comments
Be the first to comment!
Name
Comment
Verify
 



Monday - Day 1
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Week 1

This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.

If your snatch/clean maxes are limited significantly by technique, the prescribed weights for
snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.

Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.


Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (19)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 4
  • Power clean + power jerk - 80% (of PC) x 1 x 4
  • Overhead squat - 80% x 1; 70% x 2 x 2
4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 75% x 1 x 3
  • 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


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

  • Jerk - max for day; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 65% x 3 sets
  • 2-position clean (floor, mid-thigh) - 65% x 3 sets
  • Push press - 75% x 5 x 4
3 sets; no rest:
10 KB snatch/arm
15 hanging leg raises

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 (8)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
3 sets:
400 m row sprint
1 min rest

Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.

Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (12)  |  Help  |  Programs  |  Exercises

Snatch - 77% x 1 x 3
Clean & jerk - 72% x 1 x 3
Snatch pull - 95% (of snatch) x 3 x 3
Snatch deadlift - 103% (of snatch) x 3 x 3
Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps

Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (8)  |  Help  |  Programs  |  Exercises

  • Power snatch - 82% x 1 x 4
  • Power clean & power jerk - 82% x 1 x 4
  • Overhead squat - 85% x 1; 75% x 2 x 2
3 sets; no rest:
10 broad jump
15 dips
20 sit-ups

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (5)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 77% x 1 x 3
  • Snatch - 72% x 1 x 3
  • Clean pull - 95% (of clean) x 3 x 3
  • Clean deadlift - 103% (of clean ) x 3 x 3
  • Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (18)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 2 x 3
  • Mid-hang or block snatch - 70% x 3 x 3
  • Mid-hang or block clean - 70% x 3 x 3
3 sets; no rest:
20 halfmoon (10/side)
10 barbell bent row

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 (7)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day
  • Clean & jerk - max for day
  • Back squat - max for day
4 sets:
10 1-Arm KB swing/arm
10 pull-ups

Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 78% x 1 x 3
  • Clean & jerk - 73% x 1 x 3
  • Snatch pull - 97% (of snatch) x 3 x 3
  • Snatch deadlift - 105% (of snatch) x 3 x 3
  • Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
Week 3

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (8)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 3
  • Jerk - max for day; 80% of that x 2 x 2
4 sets:
8 DB muscle snatch
Max consecutive pull-ups; 8 reps minimum/set
45 sec rest

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

  • Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
  • Clean pull - 97% (of clean) x 3 x 3
  • Clean deadlift - 105% (of clean) x 2 x 3
  • Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (5)  |  Help  |  Programs  |  Exercises

  • Jerk - 80% x 2 x 2; 85% x 2 x 2
  • Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2
3 sets; no rest:
15 DB chainsaw row/arm
15 push-ups with feet elevated

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front 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 (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 79% x 1 x 3
  • Clean & jerk - 74% x 1 x 3
  • Snatch pull on 2" riser - 90% (of snatch) x 3 x 3
  • Front squat - 84% x 2 x 4
Week 4

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (12)  |  Help  |  Programs  |  Exercises

  • Mid-hang power snatch + mid-hang snatch - 55%x3, 60%x3, 65%x3
  • Jerk - 75% x 3 x 3
4 sets; no rest:
10 DB hang high-pull
10 sandbag push press

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

  • Clean & jerk - 79% x 1 x 3
  • Snatch - 74% x 1 x 3
  • Clean pull off 2" riser - 90% (of clean) x 3 x 3
  • Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (8)  |  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
3 sets; no rest:
15 pull-ups
10 KB snatch/arm

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (6)  |  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
  • Back squat - max for day
  • Stiff-legged deadlift - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 90-95% x 1
  • Clean & jerk - 90-95% x 1
  • Front squat - 90% x 1
Control snatch and CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you're not starting to feel recovered by Wednesday.

Week 5

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 85-90% x 1
  • Clean & jerk - 85-90% x 1
  • Back extensions - 2 x 10 (no weight)


Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 75-80% x 1 x 1-3
  • Clean & jerk - 75-80% x 1 x 1-2
  • Light ab work


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 3-5
  • Clean & jerk - 60% x 1 x 2-3


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 (5)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Back or front squat - max
Rest 10 minutes between exercises, but stay warm.

Questions? Get answers here or post in comments.
Sunday - Day 35
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