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Basic Rep Cycle
6 weeks

This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.

"30lb snatch, 25lb clean & jerk improvement from 6 weeks ago." - Sean M.

Volume: Moderate
Intensity: Moderate

Good For:
  • Beginning to intermediate lifters
  • Lifters needing a lot of exposure to classic lifts
  • CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
  • Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle
  • If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy

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(3) Comments
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Carlos Alfredo 2015-08-22
What would be the best recommendation, repeating this cycle with new PRs or following it up with another program? If so which one ?
If the program worked well you may want to run it again. I recommend reading here to decide what program to move to next.

Steve Pan
Brian 2015-09-08
Define too easy. I am getting ready to start a second round of this and wondered about the weights. Where 60-75% is prescribed is that to work on form? I am assuming sets of 3 reps at 70% aren't meant to be taxing but developing a movement pattern that is better technically.
Bren Nolan 2015-11-24
Are the Push Press %'s based off of your push press max, or off of your jerk max. 70-75% x 3-5, then 80% x 2. Jumps up to a heavy single (95-100%)
The percentages will be off of your best push press unless otherwise specified.

Steve Pan

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