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Classic / Position Cycle
12 weeks

This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.

See the video demonstrating the warm-up series for this cycle here.





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Monday - Day 1
Comments (26)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 2 sets
  • Power snatch + overhead squat + snatch (2 sec pause in bottom of each) - 3 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split position) - 3 sets
  • Jerk dip squat - 3 x 3
2 sets; no rest:
A1. Weighted back extension (dumbbell or barbell behind neck) x 10
A2. Front/side planks - weighted, 10 sec hold x 1 each

Transition week

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (6)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1 + 1) x 2 x 3 sets
  • Snatch - 60% x 3 x 3
  • Snatch push press + overhead squat - 3 + 1 x 3
3 sets; no rest:
A1. Bent row x 5
A2. Jack knives x 15

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

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets
  • Hang snatch high-pull, flat footed - 3 x 4
  • Front squat - 65% x 4 x 3
3 sets; no rest:
A1. Back extension (5 sec pause in top) x near max reps
A2. Standing plate twist x 10/side

Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (5)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1 + 1) x 2 x 3 sets
  • Clean & jerk - 60% x 3 + 1 x 3
  • Snatch balance - 3 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (7)  |  Help  |  Programs  |  Exercises

  • Your choice of warm-up series x 3 sets
  • Snatch - after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause in bottom) - 65% x 3 x 2
3 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks front/side x 10 sec hold

Notes: Focus on accelerating up maximally in back squat.

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

Rest Day

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

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS + snatch (2 sec pause in bottom) - 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) - 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
A1. Weighted back extension x 10
A2. Weighted planks - front/side x 10 sec hold

Week 1 of 11

Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (7)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets
  • Snatch - 60% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
3 sets; no rest:
A1. Bent row x 5
A2. Jack knife x 15

Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).

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

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
  • Power clean + front squat + clean + jerk (5 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 75% x 4 x 4
3 sets; no rest:
A1. Back extension (5 sec pause in top) x max reps
A2. Standing plate twists - 10/side

Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (9)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets
  • Clean & jerk - 60% x 3 + 1 x 5
  • Snatch balance - 5 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 75% x 3 x 3
  • Back squat - 75% of your pause squat weight x 5 x 3
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold

Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (4)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
10 1-arm KB swings per arm
10 1-arm KB push press per arm
10 sit-ups

Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises.

Week 2 of 11

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (4)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets
  • Snatch - 65% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
3 sets: no rest:
10 DB chainsaw rows/side
15 jackknife sit-ups

You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.

Go heavy on the DB chainsaw rows - use your whole body to get the weight up.

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

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 75% x 4 x 6
3 sets; no rest:
10 KB cross-chops/side
10 KB topside halfmoons

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

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets
  • Clean & jerk - 65% x (3 + 1) x 5
  • Snatch balance - 5 x 3
6 sets; no rest:
5 KB snatch/arm
5 Turkish get-up sit-up/arm

Add weight to the clean segment pulls and snatch balances from last week, but remember, not more than allows excellent execution of each rep.

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

Rest Day

Or do tomorrow's workout if you can't train tomorrow.

Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (3)  |  Help  |  Programs  |  Exercises

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 3
  • Back squat - 80% of your pause squat weight x 5 x 3; max 2 min rest between sets
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold

Add weight to the pause back squats from last week based on feel; probably 3-5%.

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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (1)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
10 sandbag power clean
10 hanging leg raise

Week 3 of 11

Add weight to all exercises today. Next week will be a lighter week, so push your weight increases this week.

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (1)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 4 sets
  • Snatch - 70% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
4 sets:
6 pull-ups; no rest
5 jackknife sit-ups; 30 sec rest

Add weight to the segment pull + pull and the snatch push press + OHS from last week. You should be able to go significantly heavier on the pulls with only one rep of each per set.

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (1)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 8 x 4
3 sets; no rest:
20 KB swings
10 windshield wipers

Increase weight on all exercises from last week. You may need to keep the increase on the squats minimal depending on how tough they were last week - notice you have another 2 sets this week.

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

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 4 sets
  • Clean & jerk - 70% x (3 + 1) x 5
  • Snatch balance - 5 x 3
3 sets; no rest:
15 Chinese DB rows
25 sit-ups

Add weight to the clean pulls and snatch balances from last week. Clean pulls should be significantly heavier with only 1 rep of each per set this week. Go heavy on the DB rows - you should need to use some body English to get the DB all the way up.

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

Rest Day

Or do tomorrow's workout if you won't be training.

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

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 3
  • Back squat - 85% of your pause squat weight x 5 x 3


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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (6)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 4 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
  • Jerk dip squat - 4 x 3
  • Front/side planks - 30 sec hold each, no weight x 2
This is a back-off week. Reduce weights on power snatch/OHS,  jerk complex and jerk dip squats by 10% from last week.

Week 4 of 11

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

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
  • Snatch - 65% x 3 x 4
  • Snatch pull - 3 x 3 - use weight from last week's segment pulls
  • Snatch push press + OHS - 4 x 2+1
5 sets (5 min total):
KB clean + push press x 20 seconds/arm
20 sec rest

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (4)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 3 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 4 sets
  • Hang snatch high-pull, flat-footed - 3 x 4
  • Front squat - 5 x 3 with last week's weight
3 sets; no rest:
10 KB cross-chops/side
10 DB chainsaw rows

Reduce weight on clean & jerk complex and high pull by 10% from last week.

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

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets
  • Clean & jerk - 65% x (3 + 1) x 4
  • Clean pull - 3 x 3 at last week's segment pull weight
  • Snatch balance - 4 x 2, 10% lighter than last week
3 sets; no rest:
1 min jump rope
20 KB swings

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (2)  |  Help  |  Programs  |  Exercises

  • Your choice of warm-up series x 3 sets
  • Snatch - (75%x2, 80%x1, 85%x1) x 2
  • Clean & jerk - (75%x2, 80%x1, 85%x1) x 2
  • Pause back squat (3 sec pause) - 3 x 2 with last week's weight
Repeat twice:
For 2 min, with 50%+ BW sandbag:

-Clean sandbag to one shoulder
-Push press to other shoulder
-Drop and repeat on other side
After 2 min, rest 30 sec, then:
Max consecutive pull-ups, or minimum of 10 reps

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

Rest Day

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

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
10 Hanging leg raise
10 KB snatch/arm
Week 5 of 11

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (5)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip,finish) + snatch - (2+1) x 3 sets
  • Snatch - 70% x 3 x 5
  • Snatch pull - 80%x3, 85%x3, 90%x3
  • Snatch push press + OHS - 5 x 2+1
Feel out a weight for the snatch segment pulls + snatch. This should be lighter than your segment pull + pull from earlier in the cycle. For snatch push press + OHS, add weight from week 3.

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

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 5 x 3; 2-3% heavier than last week
5 sets; no rest:
5 sandbag halfmoons/side - 25% BW
5 pull-ups

Add weight from week 3 to the high-pulls and clean & jerk complex.

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

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean - (2+1) x 4 sets
  • Clean & jerk - 70% x (3 + 1) x 5
  • Clean pull - 80%x3, 85%x3, 90%x3
  • Snatch balance - 5 x 2
Clean segment pulls + cleans should be about the same % of max as your snatch segment/snatch on Tuesday. Take the weight up on snatch balances from week 3.

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (2)  |  Help  |  Programs  |  Exercises

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 3
3 sets; no rest:
20 weighted sit-ups
10 KB push press

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

Rest Day

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

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
2 min jump rope
10 KB cross-chops/side

Add weight from last week to the snatch and jerk complexes and the dip squats.

Week 6 of 11

Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (8)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip,finish) + snatch - (1+1) x 4 sets
  • Snatch - 75% x 2 x 5
  • Snatch pull - 85%x3, 90%x3, 95%x3
  • Snatch push press + OHS - 5 x 2+1
Add weight from last week to the snatch segment pulls + snatch and the snatch push press + OHS.

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

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 5 x 3; 2-3% heavier than last week
5 sets; no rest:
150 m row
10 push-ups

Add weight from last week to the clean & jerk complex and snatch high pulls.

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

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean - (1+1) x 4 sets
  • Clean & jerk - 75% x (2 + 1) x 5
  • Clean pull - 85%x3, 90%x3, 95%x3
  • Snatch balance - 5 x 2
Add weight from last week to the clean segment pull + clean and snatch balances.

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

Rest Day

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

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 2
Add weight from last week to the back squats.

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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 50
Comments (3)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
15 ring rows
15 ring push-ups

Add weight to all exercises from last week. This is the last week of loading for these exercises, so push the weights as much as you can.

Week 7 of 11

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

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch - 80% x 2 x 5
  • Snatch pull - 90%x3, 95%x3, 100%x3
  • Snatch push press + OHS - 5 x 2+1 (add weight from last wk)
  • Plank variations of choice


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

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 5 x 3; 2-3% heavier than last week
Add weight to the clean & jerk complex and snatch high pull from last week.

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

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean & jerk - 80% x (2 + 1) x 5
  • Clean pull - 90%x3, 95%x3, 100%x3
  • Snatch balance - 5 x 2 (add weight from last wk)
With a continuously running clock (4 total minutes):
30 sec KB snatch / arm
30 sec rest
30 sec KB clean & push press / arm
30 sec rest
60 sec KB swing

Questions? Get answers here or post in comments.
Friday - Day 54
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 2 (add weight from last wk)
3 sets; no rest:
10 sandbag power cleans
10 Plate top-side halfmoons

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

Rest Day

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

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
4 sets; no rest:
15 KB swings
10 push-ups

This is the final back-off week of the cycle. Reduce weights on the snatch/OHS complex, jerk complex and dip squats by 10%.

Week 8 of 11

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (1)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
  • Snatch - 70% x 2 x 5
  • Snatch pull - 85% x 3 x 3
  • Snatch Push Press + OHS - 1+1 x 4 sets (10% lighter than last wk)
  • Planks (front/side) - 3 x 1 min


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

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 3 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 4 sets
  • Hang snatch high-pull, flat-footed - 3 x 4
  • Front squat - 5 x 2; 5% lighter than last wk
Reduce clean/jerk complex and high pull weights by 10% form last week.

Questions? Get answers here or post in comments.
Thursday - Day 60
Comments (2)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets
  • Clean & jerk - 70% x (2 + 1) x 5
  • Clean pull - 85% x 3 x 3
  • Snatch balance - 4 x 1; 10% lighter than last week


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

Rest Day

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

  • Your choice of warm-up series x 3 sets
  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
  • Back squat - 3 x 2; same wt as last week


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

Rest Day

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

  • Snatch - heavy single
  • CJ - heavy single
  • Snatch Pull - 90% x 3 x 3
  • Front Squat - heavy single
3 sets; no rest:
15 KB swing
15 push-ups

Week 9 of 11

Questions? Get answers here or post in comments.
Tuesday - Day 65
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • CJ - 80% x 1 x 5
  • Hang Snatch high-pull - 70% x 3 x 3
3 sets; 1 min rest:
400 m row

Questions? Get answers here or post in comments.
Wednesday - Day 66
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power snatch - heavy single
  • Power clean & jerk - heavy single
  • Clean pull - 90% x 3 x 3
  • Back squat - 95% x 1
  • Planks - front/side - 2 x max


Questions? Get answers here or post in comments.
Thursday - Day 67
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • CJ - 80% x 1 x 5
  • Hang clean high-pull - 70% x 3 x 3
3 sets:
20 KB cross-chops
15 pull-ups

Questions? Get answers here or post in comments.
Friday - Day 68
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - heavy single
  • CJ - heavy single
  • Front squat - heavy single
5 min total:
1 min on / 30 sec off jump rope

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

Rest Day

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

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Snatch pull - 95% x 2 x 3
  • Front Squat - heavy single
For 5 minutes:
KB swing x 30 sec
Jump rope x 30 sec

Week 10 of 11


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

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Hang snatch high-pull - 75% x 2 x 3
  • Planks - front/side x 1 min x 3 sets


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

  • Power snatch - heavy single
  • Power clean & jerk - heavy single
  • Clean pull - 95% x 2 x 3
  • Back squat - 85% x 3


Questions? Get answers here or post in comments.
Thursday - Day 74
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Hang clean high-pull - 75% x 2 x 3
3 sets; no rest:
max consecutive pull-ups
max consecutive push-ups

Questions? Get answers here or post in comments.
Friday - Day 75
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - 90-95% x 1
  • Clean & Jerk - 90-95% x 1
  • Front Squat - 90% x 2
3 sets; no rest:
10 kb clean & press/arm
20 sit-ups

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

Rest Day

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

  • Snatch - 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1
  • Clean & jerk - 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1
  • Front squat - 85% x 2

Week 11 of 11

This is a taper week and the workload will be minimal. Resist the urge to throw in more other than some light ab and back work. We go for max snatch and clean & jerk on Saturday.

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

  • Power snatch - 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3
  • Power Clean & Jerk - 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3


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

  • Snatch - 60% x 1, 70% x 1, 50% x 1 x 3
  • Clean & jerk - 60% x 1, 70% x 1, 50% x 1 x 3


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

  • Snatch - 30-50% x 1 x 3-5
  • Clean & Jerk - 30-50% x 1 x 3-5


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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 83
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Front or Back squat - max
Rest 15 minutes between exercises.

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

Rest Day

Questions? Get answers here or post in comments.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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