Olympic Weightlifting Programs
Workouts Menu


Training Programs


View by Date

Strength by Feel Cycle
9 weeks

9 week strength emphasis cycle using less prescribed percentages and more weights according to feel. Well-suited for athletes without well-developed classic lifts.

Export Cycle as Word Doc






Comments
Be the first to comment!
Name
Comment
Verify
 



Monday - Day 1
Comments (12)  |  Help  |  Programs  |  Exercises

  • Jerk - 4RM; 90% x 4 x 2
  • Push Press - 5RM; 90% x 5 x 2
  • Back Squat - 5RM; 90% x 5 x 4
  • Bent row - 5RM; 90% x 5 x 2
  • Unanchored sit-ups - 3 x max reps
Week 1 of 9

In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.

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

  • Mid-hang snatch - 3RM; 90% x 3 x 2
  • Power clean - 70% x 3 x 3
  • Snatch deadlift - 5RM
  • Stiff-legged deadlift - 3 x 5
4 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)

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

  • Overhead squat - 2RM; 90% x 2 x 2
  • Push press - 90% (of tuesday's 5RM) x 5 x 3
  • Back squat - 90% (of Tuesday's 5RM) x 5 x 3
  • Bent row - 90% (of Tuesday's 5RM) x 5 x 3
  • Front/side planks - 2 x max (add wt if more than 1 min hold)


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

  • Mid-hang clean - 3RM; 90% x 3 x 2
  • Power snatch - 70% x 3 x 3
  • Clean deadlift - 5RM
  • Good morning - 3 x 5
30 sec rest after each interval:
500 m row
400 m row
300 m row
200 m row
100 m row

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

Rest Day

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

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy double


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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk - 4RM; 90% x 4 x 2
  • Push Press - 5RM; 90% x 5 x 2
  • Back Squat - 5RM; 90% x 5 x 4
  • Bent row - 5RM; 90% x 5 x 2
  • Unanchored sit-ups - 3 x max reps
This week your goal is to beat your numbers from last week. We're not aiming for failed reps, but push as hard as you can - next week will be a slight back-off week to recover from this week's effort.

Week 2 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (5)  |  Help  |  Programs  |  Exercises

  • Mid-hang snatch - 3RM; 90% x 3 x 2
  • Power clean - 70% x 3 x 3
  • Snatch deadlift - 5RM
  • Stiff-legged deadlift - 3 x 5
For 6 min:
1-arm KB clean & push press
20 sec/arm / 20 sec rest

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

  • Overhead squat - 2RM; 90% x 2 x 2
  • Push press - 90% (of tuesday's 5RM) x 5 x 3
  • Back squat - 90% (of Tuesday's 5RM) x 5 x 3
  • Bent row - 90% (of Tuesday's 5RM) x 5 x 3
  • Front/side planks - 2 x max (add wt if more than 1 min hold)


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

  • Mid-hang clean - 3RM; 90% x 3 x 2
  • Power snatch - 70% x 3 x 3
  • Clean deadlift - 5RM
  • Good morning - 3 x 5
3 sets; no rest:
5 sandbag shoulder/side
15 pull-ups

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

Rest Day

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

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


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

Rest Day

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

  • Jerk - 90% x 2 x 4
  • Push Press - 90% x 4 x 3
  • Back Squat - 90% x 4 x 5
  • Bent Row - 90% x 4 x 3
All percentages are of last week's RMs.

Week 3 of 9

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

  • Mid-hang snatch - 90% x 2 x 3
  • Power clean - 65% x 2 x 3
  • Snatch deadlift - 90% x 4
  • Stiff-legged deadlift - 3 x 4; 90%  of last wk
All percentages are of last week's RMs.

5 sets; no rest:
1 rope climb (or 5 towel/rope pull-ups)
10 push-ups

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

  • Overhead squat - 85% x 2 x 3
  • Push Press - 85% x 4 x 3
  • Back Squat - 85% x 4 x 3
  • Bent Row - 85% x 4 x 3
All percentages of last week's RMs.

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

  • Mid-hang clean - 90% x 2 x 3
  • Power snatch - 65% x 2 x 3
  • Clean deadlift - 90% x 4
  • Good morning - 3 x 5 (90% of last wk)
All percentages are of last week's RMs.

3 sets:
300 m row
10 KB snatch/arm
30 sec rest

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - 80-90% x 1
  • Clean & Jerk - 80-90% x 1
  • Front Squat - 90% (of last week's 2RM) x 1 x 2
Take the snatch and CJ up between 80-90% for one single depending on how you're feeling. Next week is back to heavy training, so be smart and don't push lifts that aren't there.

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  |  Help  |  Programs  |  Exercises

  • Jerk - 3RM; 90% x 3 x 2
  • Push Press - 3RM; 90% x 3 x 2
  • Back Squat - 3RM; 90% x 3 x 4
  • Bent Row - 3RM; 90% x 3 x 2
Don't push RMs to absolute max this week; the goal will be to improve next week. Percentages are of RM weight.

Week 4 of 9

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

  • Clean - 3RM; 90% x 3 x 2
  • Power Snatch - 75% x 2 x 3
  • Clean Pull - 3RM; 90% x 3 x 2
  • Clean Deadlift - 3RM
3 sets; no rest:
10 sandbag halfmoons/side
5 box jumps - mid-thigh+

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

  • Snatch Balance - 2RM; 90% x 2 x 2
  • Push Press - 90% (of Mon) x 3 x 3
  • Back Squat - 90% (of Mon) x 3 x 3
  • Bent Row - 90% (of Mon) x 3 x 3
For 5 minutes:
5 DB hang power clean
5 DB push press
5 DB clean
5 DB power jerk
30 sec rest

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

  • Snatch - 3RM; 90% x 3 x 2
  • Power Clean - 75% x 2 x 3
  • Snatch Pull - 3RM; 90% x 3 x 2
  • Snatch Deadlift - 3RM


Questions? Get answers here or post in comments.
Friday - Day 26
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front Squat - heavy double
3 sets; no rest:
15 KB swings
15 hanging leg raise or knees to elbows

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

Rest Day

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

  • Jerk - 3RM; 90% x 3 x 2
  • Push Press - 3RM; 90% x 3 x 2
  • Back Squat - 3RM; 90% x 3 x 4
  • Bent Row - 3RM; 90% x 3 x 2
Percentages following RMs is of that RM.

Week 5 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean - 3RM; 90% x 3 x 2
  • Power Snatch - 75% x 2 x 3
  • Clean Pull - 3RM; 90% x 3 x 2
  • Clean Deadlift - 3RM
3 sets; no rest:
15 kb snatch/arm
3 rope climb (or 10 rope/towel pull-ups)

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

  • Snatch Balance - 2RM; 90% x 2 x 2
  • Push Press - 90% of Monday's RM x 3 x 3
  • Back Squat - 90% of Monday's RM x 3 x 3
  • Bent Row - 90% of Monday's RM x 3 x 3


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

  • Snatch - 3RM; 90% x 3 x 2
  • Power Clean - 75% x 2 x 3
  • Snatch Pull - 3RM; 90% x 3 x 3
  • Snatch Deadlift - 3RM
4 sets; no rest:
300 m row
10 1-arm KB push press/side

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

Rest Day

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

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front Squat - heavy double
  • Ab and back work of choice


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 (1)  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy singe; 90% of that x 1 x 2
  • Jerk - heavy single
  • Back squat - 2RM
  • Push press - 2RM
  • Back extensions - 3 x 10
Week 6 of 9

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

  • Clean - heavy single; 90% of that x 1 x 2
  • Clean pull - 3RM; 90% of that x 3 x 2
  • Clean block pull (mid-thigh) - 3RM; 90% of that x 3 x 2
4 sets; no rest:
1 min jump rope
10 alternating DB push press/side

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

  • Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2
  • Front squat - heavy double; 90% of that x 2 x 2
  • Push press - 90% of Monday x 2 x 3
  • Back extensions - 3 x 10


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

  • Snatch - heavy single; 90% of that x 1 x 2
  • Snatch pull - 3RM; 90% of that x 3 x 2
  • Snatch block pull (mid-thigh) - 3RM; 90% of that x 3 x 2
4 sets; no rest:
5 box jumps from squat position
10 DB chainsaw row/side

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

Rest Day

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

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - heavy single
  • Ab and back work of choice


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 (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Snatch Pull - 90% x 3 x 3
  • Clean & Jerk - 80% x 1 x 3
  • Front squat - 80% x 2 x 3
Week 7 of 9

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

  • Mid-hang snatch - work up to heaviest double for day
  • Power clean - heavy single
  • Back Squat - Heavy single; 80% of that x 2 x 2
3 sets; no rest:
10 sandbag shoulder-to-shoulder push press
300 m row

Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 80% x 1 x 5
  • Clean Pull - 90% x 3 x 3
  • Snatch - 80% x 1 x 3
  • Front squat - 80% x 2 x 3


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (2)  |  Help  |  Programs  |  Exercises

  • Mid-hang clean + power jerk - work up to heaviest double for day
  • Power snatch - heavy single
  • Back Squat - Heavy single; 80% of that x 1 x 4
3 sets; no rest:
10 kb snatch/arm
15 push-ups

Questions? Get answers here or post in comments.
Friday - Day 47
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - heavy single*
  • Clean & jerk - heavy single*
  • Front squat - heavy single
  • Back extensions - 3x10
*If your heavy single is 85% or less, drop down to 75-80% and perform 3 singles.

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 (2)  |  Help  |  Programs  |  Exercises

  • Power snatch - heavy single; 90% of that x 1 x 1
  • Jerk - heavy single
  • Back Squat - heavy double
  • Push Press - heavy double
Week 8 of 9

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

  • Clean - heavy single; 90% of that x 1 x 2
  • Clean Pull - 3RM; 90% of that x 3 x 2
3 sets; no rest:
10 1-arm KB swings/arm
10 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2
  • Front Squat - heavy double
  • Push Press - 90% of Mon x 2 x 3


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 90% of that x 1 x 2
  • Snatch Pull - 3RM; 90% of that x 3 x 2
for 5 min:
30 sec jump rope / 30 sec rest

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

Rest Day

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

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - heavy single
  • Ab and back work of choice


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

  • Snatch - 90% x 1
  • Clean & Jerk - 90% x 1
  • Front Squat - 90% x 1 x 2
We will be going for max lifts on Saturday, so the workload this week will be very low. Avoid the temptation to throw in more training. If you want to get in more reps of the classic lifts, add more warm-up lifts on your way up to the prescribed weights each day.

Week 9 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 5 OTM
  • Snatch Pull - 100% (of snatch) x 2 x 3
  • Clean & Jerk - 60% x 1 x 5 OTM
  • Clean Pull - 100% (of clean) x 2 x 3


Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1
  • Clean & Jerk - 80% x 1


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

  • Snatch - 70% x 1
  • Clean & Jerk - 70% x 1


Questions? Get answers here or post in comments.
Friday - Day 61
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 62
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Front or Back squat - max
Rest 10 minutes between lifts, but stay warm.

Questions? Get answers here or post in comments.
Sunday - Day 63
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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

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




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine