Olympic Weightlifting Programs
Workouts Menu


Training Programs


View by Date

Block & Pull Cycle
6 weeks

This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.

Download Excel Spreadsheet

Export Cycle as Word Doc






0 Comments
Be the first to comment!
Name
Comment
Verify
 



Monday January 2 2012
Comments (18)  |  Help  |  Programs  |  Exercises

  • Block snatch pull + snatch (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
  • Block clean pull + clean (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
  • Clean deadlift to knee + clean pull - 65% x 3+1 x 3, 70% x 3+1 x 2
  • Front Squat - 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2
This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator).

Week 1 of 6
Tuesday January 3 2012
Comments (8)  |  Help  |  Programs  |  Exercises

  • Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
  • Hang power clean (below knee) - 50% (of clean) x 3 x 4
  • Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3
4 sets; no rest:
8 1-arm KB swings/arm
8 pull-ups
Wednesday January 4 2012
Comments (5)  |  Help  |  Programs  |  Exercises

  • Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
  • Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
  • Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2
  • Pause back squat - 65% x 5 x 2, 70% x 5 x 4
Thursday January 5 2012
Comments (7)  |  Help  |  Programs  |  Exercises

  • Push press + jerk - 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2
  • Hang power snatch (below knee) - 50% (of snatch x 3 x 4
  • Muscle snatch - 35% (of snatch) x 3 x 4
  • Pin back squat (just above parallel) - 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2
3 sets; no rest:
400 m row
15 dips
Saturday January 7 2012
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3
4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm
Monday January 9 2012
Comments (6)  |  Help  |  Programs  |  Exercises

  • Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 5
  • Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 5
  • Clean deadlift to knee + clean pull - 75% x 3+1 x 2, 80% x 3+1 x 3
  • Pause back squat - 60% x 5 x 3, 65% x 5 x 3
Week 2 of 6
Tuesday January 10 2012
Comments  |  Help  |  Programs  |  Exercises

  • Jerk - 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2
  • Hang power clean (below knee) - 50% (of clean) x 3 x 2, 60% x 3 x 2
  • Snatch push press + overhead squat - 70% x 3+2, 75% x 3+2 x 2
3 sets; no rest:
10 KB snatch/arm
10 topside halfmoons/side
Wednesday January 11 2012
Comments  |  Help  |  Programs  |  Exercises

  • Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 5
  • Block clean pull + clean (below knee) - 75% x 2(1+1) x 5
  • Snatch deadlift to knee + snatch pull - 75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2
  • Front squat - 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2
Thursday January 12 2012
Comments  |  Help  |  Programs  |  Exercises

  • Push press + jerk - 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3
  • Hang power snatch (below knee) - 50% (of snatch) x 3 x 2, 60% x 3 x 2
  • Muscle snatch - 40% (of snatch) x 3 x 3
  • Pin back squat (just above parallel) - 50% (of back squat) x 3 x 2, 55% x 3 x 2
For 7 minutes:
Max consecutive pull-ups
Max consecutive push-ups
No failed reps!
Saturday January 14 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 3
3 sets; 3 min rest:
200 m sprint
Monday January 16 2012
Comments  |  Help  |  Programs  |  Exercises

  • Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2
  • Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2
  • Clean deadlift to mid-thigh + clean pull - 80% x 3+1 x 4
  • Pause back squat - 65% x 4 x 5
Week 3 of 6
Tuesday January 17 2012
Comments  |  Help  |  Programs  |  Exercises

  • Jerk - 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 3
  • Hang power clean (below knee) - 60% (of clean) x 3 x 3
  • Heaving snatch balance - 65% (of snatch) x 4 x 3
4 sets; no rest:
10 KB swings
10 DB chainsaw rows/arm
Wednesday January 18 2012
Comments  |  Help  |  Programs  |  Exercises

  • Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2
  • Block clean pull + clean (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2
  • Snatch deadlift to hip + snatch pull - 80% (of snatch ) x 3+1 x 4
  • Front squat - 70% x 2 x 2, 75% x 2 x 4
Thursday January 19 2012
Comments (1)  |  Help  |  Programs  |  Exercises

  • Push press + jerk - 65% (of jerk) x 2+1 x 2, 70% x 2+1 x 2
  • Hang power snatch (below knee) - 60% (of snatch) x 3 x 3
  • Pin back squat (just above parallel) - 55% (of back squat) x 3 x 3, 60% x 3 x 2
3 sets; no rest:
2 min jump rope
3 (1 KB clean + 5 push press)/arm
Saturday January 21 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Front squat - 80% x 3 x 5
For 5 minutes:
100 m row
5 burpees
Monday January 23 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Block snatch pull + snatch (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2
  • Block clean pull + clean (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2
  • Clean pull - 90% x 3 x 4
  • Pause back squat - 65% x 3 x 2, 70% x 3 x 3
Week 4 of 6
Tuesday January 24 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk - 70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 2
  • Hang power clean (below knee) - 65% (of clean) x 2 x 2, 70% x 2 x 2
  • Heaving snatch balance - 65% (of snatch) x 3, 70% x 3 x 2
5 sets; no rest:
5 push-ups
5 KB swings
5 pull-ups
Wednesday January 25 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Block snatch pull + snatch (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2
  • Block clean pull + clean (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2
  • Snatch pull - 90% (of snatch ) x 3 x 4
  • Front squat - 75% x 2 x 5
Thursday January 26 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk balance - 55% (of jerk) x 3 x 4
  • Split push press behind neck - 60% (of jerk) x 3 x 4
  • Hang power snatch (below knee) - 65% (of snatch) x 2 x 2, 70% x 2 x 2
  • Pin back squat (just above parallel) - 60% (of back squat) x 3 x 4
3 sets; no rest:
10 1-arm DB split snatch/arm
200 m row
Saturday January 28 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Front squat - heavy single
Monday January 30 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1
  • Clean & Jerk - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1
  • Clean Pull - 90% x 2, 95% x 2, 100% x 2
  • Front Squat - 80% x 2, 85% x 1 x 2
Week 5 of 6
Tuesday January 31 2012
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 80% x 1 x 8
  • Power Clean & Jerk - 80% x 1 x 8
3 sets:
Box Jump x 3
Pull-ups x 15
30 sec rest
Wednesday February 1 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1, 75% x 1, 80% x 1 x 4
  • Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 4
  • Snatch Pull - 90% x 2, 95% x 2, 100% x 2
  • Back Squat - 80% x 3 x 3
Thursday February 2 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 80% x 1 x 6
  • Power Clean & Jerk - 80% x 1 x 6
3 sets:
3 box jumps
15 DB push press
30 sec rest
Saturday February 4 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
  • Clean & Jerk - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
  • Front Squat - 90% x 1
Monday February 6 2012
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Clean Pull - 90% x 2 x 3
  • Back Squat - 70% x 2, 75% x 2, 80% x 2
Week 6 of 6
Tuesday February 7 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 8
  • Clean & Jerk - 60% x 1 x 5
  • Light technique work of choice - 10 min max
Wednesday February 8 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Clean & Jerk - 70% x 1 x 3
  • Snatch Pull - 90% x 2 x 3
Thursday February 9 2012
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 40-50% x 1 x 5-8
  • Clean & Jerk 40-50% x 1 x 4-6
Adjust the weight and sets based on how you're feeling - if you're feeling tired and slow today, stick with the empty bar only.
Saturday February 11 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Front or back squat - max
Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Workouts Help
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
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