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Quick & Classic
4 weeks

This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.

"Snatch went from 80# to 85#, C&J from 105# to 115#, and front squat from 145# to 150#. I have my first weightlifting competition in two weeks and feel much more confident with these gains."

"Awesome program! C&J went from 180# to 195#, Snatch from 125# to 135#, Front sq from 195# to 210#"


Volume: Low-Moderate
Intensity: Moderate/Adjustable

Good For:
  • Lifters with limited training time each day
  • Lifters who don't have accurate 1RM snatch and CJ
  • Lifters who need to focus on the basics, i.e. competition lifts, pulls and squats and not much else.
Notes:
  • This is a short cycle that is adjustable based on feel day to day - only some lifts are prescribed with percentages, and they are adjustable in most cases.






(9) Comments
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Monday - Day 1
Comments (25)  |  Help  |  Programs  |  Exercises

  • Snatch - 5 x 3 (~70-80%)
  • Snatch pull - 4 x 4
  • Pause back squat - 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.

This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.

Week 1 of 4

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

  • Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
  • Power clean + power jerk - 75% x 5 sets
3 sets; no rest:
400 m row
10 push press behind the neck

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (9)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 5 x 3 (~70-80%)
  • Clean pull - 4 x 4
  • Front squat - 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.

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

  • Hang snatch (below knee) - 75% x 2 x 5
  • Hang clean (below knee) - 75% x 2 x 5
  • Heaving snatch balance - 4 x 3
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
  • Front squat - heavy single; 90% x 1 x 2
4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm

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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 5 x 2 (~75-85%)
  • Snatch pull - 4 x 3
  • Pause back squat - 5 x 2
Aim to add weight to each exercise from what you used last week.

Week 2 of 4

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

  • Power clean + power jerk - 75% x 3 sets, 80% x 2 sets
  • Power snatch + snatch - 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
3 sets; no rest:
20 KB swings
10 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (13)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 5 x 2(~75-85%)
  • Clean pull - 4 x 3
  • Front squat - 4 x 2
Aim to beat the weights you used last week for these exercises.

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

  • Hang snatch (below knee) - 75% x 2 x 3, 80% x 2 x 2
  • Hang clean (below knee) - 75% x 2 x 3, 80% x 2 x 2
  • Heaving snatch balance - 4 x 2; add weight from last wk
3 sets; no rest:
20 topside plate halfmoons
5 T-push-up/side

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (10)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
  • Front squat - heavy single; 90% x 1 x 2
For 5 minutes:
5 sandbag power clean
5 sandbag push press
5 sandbag bent row

Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 5 x 1 (~80-90%)
  • Snatch pull - 4 x 2
  • Pause back squat - 5 x 1
Aim to add weight to each exercise from what you used last week.

Week 3 of 4

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (9)  |  Help  |  Programs  |  Exercises

  • Power clean + power jerk - 75%, 80%, 80%+ x 3
  • Power snatch + snatch - 75%, 80%, 80%+ x 3
4 sets; no rest:
10 topside plate halfmoons
10 HLR

On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you're feeling good.

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (10)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 5 x 1 (~80-90%)
  • Clean pull - 4 x 2
  • Front squat - 5 x 1
Aim to add weight from what you used last week.

Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (9)  |  Help  |  Programs  |  Exercises

  • Hang snatch (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
  • Hang clean (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
  • Heaving snatch balance - 4 x 1; add weight from last wk
3 sets; no rest:
10 1-arm KB swings/side
15 push-ups

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
  • Front squat - heavy single; 90% x 1
3 sets; no rest:
5 box jump
15 pull-ups

Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 2, 85% x 1, 90% x 1
  • Clean & Jerk - 80% x 1 x 2, 85% x 1, 90% x 1
  • Front squat - 80% x 2, 85% x 1 x 2
Week 4 of 4

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (11)  |  Help  |  Programs  |  Exercises

  • Power snatch - 70% x 1 x 5
  • Power clean & jerk - 70% x 1 x 5
  • Clean Pull - 90% x 2 x 3
3 sets; no rest:
300 m row
15 KB swings

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (9)  |  Help  |  Programs  |  Exercises

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


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (11)  |  Help  |  Programs  |  Exercises

  • Power snatch - 60% x 1 x 8
  • Power clean & jerk - 60% x 1 x 8


Questions? Get answers here or post in comments.
Friday - Day 26
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (9)  |  Help  |  Programs  |  Exercises

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


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (13)  |  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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