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






Comments
Be the first to comment!
Name
Comment
Verify
 



Monday - Day 1
Comments (20)  |  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 (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

Questions? Get answers here or post in comments.
Wednesday - Day 3
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


Questions? Get answers here or post in comments.
Thursday - Day 4
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

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 (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

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 (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

Questions? Get answers here or post in comments.
Tuesday - Day 9
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

Questions? Get answers here or post in comments.
Wednesday - Day 10
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


Questions? Get answers here or post in comments.
Thursday - Day 11
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!

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 - 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

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

  • 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  |  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  |  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 (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

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 20
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

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 (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

Questions? Get answers here or post in comments.
Tuesday - Day 23
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

Questions? Get answers here or post in comments.
Wednesday - Day 24
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


Questions? Get answers here or post in comments.
Thursday - Day 25
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

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 27
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


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 29
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

Questions? Get answers here or post in comments.
Tuesday - Day 30
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

Questions? Get answers here or post in comments.
Wednesday - Day 31
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


Questions? Get answers here or post in comments.
Thursday - Day 32
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

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 (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


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

  • 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

Questions? Get answers here or post in comments.
Tuesday - Day 37
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


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

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


Questions? Get answers here or post in comments.
Thursday - Day 39
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.

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

Rest Day

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