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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.

Volume: Moderate-High
Intensity: Moderate

Good For:
  • Beginning to intermediate lifters
  • Lifters needing a lot of exposure to classic lifts
Notes:
  • You will need blocks for this cycle that can be adjusted to place the bar at mid-thigh and just below your knee.
  • The notation "2+1" means you will do 2 reps of the first exercise and 1 rep of the second in each set (for a total of 3 reps in that set). For example, "Push Press + Jerk - 65% x 2 +1" means 2 push presses, then 1 jerk in each set.
  • The notation "75% x 2(1+1)" means you will do 1 rep of the first exercise, then 1 rep of the next, and repeat that one more time. For example, "Clean pull + Clean - 75% x 2(1+1)" means you will do 1 clean pull, 1 clean, 1 clean pull, 1 clean in each set.






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Monday - Day 1
Comments (21)  |  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

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

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (6)  |  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


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (8)  |  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

Questions? Get answers here or post in comments.
Friday - Day 5
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (4)  |  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(1+1), 60% x 2(1+1), 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 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

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 (7)  |  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

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (1)  |  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

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (1)  |  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


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (1)  |  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!

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 13
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(1+1), 60% x 2(1+1), 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 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

Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (1)  |  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

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (1)  |  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

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (1)  |  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


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (2)  |  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

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 (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(1+1), 60% x 2(1+1), 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), then to heavy single
  • Front squat - 80% x 3 x 5
For 5 minutes:
100 m row
5 burpees

Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (3)  |  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

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (3)  |  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

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (3)  |  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


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (3)  |  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

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 (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(1+1), 60% x 2(1+1), 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), then to heavy single
  • Front squat - heavy single


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (1)  |  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(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x 1+1 90% x 1+1, 85% x 1+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

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 80% x 1 x 8
  • Power Clean & Jerk - 80% x 1+1 x 8
3 sets:
Box Jump x 3
Pull-ups x 15
30 sec rest

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1, 75% x 1, 80% x 1 x 4
  • Clean & Jerk - 70% x 1+1, 75% x 1+1, 80% x 1+1 x 4
  • Snatch Pull - 90% x 2, 95% x 2, 100% x 2
  • Back Squat - 80% x 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 80% x 1 x 6
  • Power Clean & Jerk - 80% x 1+1 x 6
3 sets:
3 box jumps
15 DB push press
30 sec rest

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 (5)  |  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+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1
  • Front Squat - 90% x 1


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 36
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1+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

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 8
  • Clean & Jerk - 60% x 1+1 x 5
  • Light technique work of choice - 10 min max


Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Clean & Jerk - 70% x 1+1 x 3
  • Snatch Pull - 90% x 2 x 3


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 40-50% x 1 x 5-8
  • Clean & Jerk 40-50% x 1+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.

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Front or back squat - max


Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (1)  |  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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