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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
Notes:
  • 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

Download Excel Spreadsheet

Export Cycle as Word Doc






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Monday - Day 1
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 4 x 5
  • Pause back squat - 65% x 5 x 5
Week 1 of 6

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (12)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - heavy single; 80% of HS x 1 x 3
  • Power snatch - 65% x 3 x 5
  • Push Press - 70% x 5 x 3
3 sets; no rest:
500 m row
20 push ball (6# ball)

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean - 70% x 3 x 5
  • Clean Pull - 85% (of clean) x 4 x 5
  • Front squat - 75% x 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power clean - 65% x 3 x 5
  • Hang snatch (below knee) - 60% x 2 x 5
  • Snatch push press + Overhead squat - 70% x 3+2 x 3
6 sets; no rest:
5 pull-ups
5 push-ups
5 KB swings

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 (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Front squat - heavy single
  • SLDL - 3 x 5


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 (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 3 x 2, 75% x 2 x 3
  • Snatch Pull - 95% (of snatch) x 3 x 5
  • Pause Back Squat - 70% x 4 x 5
Week 2 of 6

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

  • Jerk - heavy single; 80% of HS x 1 x 3
  • Power Snatch - 70% x 2 x 5
  • Push Press - 75% x 5 x 3
3 sets; no rest:
20 KB swings
10 DB chainsaw rows/arm

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

  • Clean - 75% x 3 x 2, 75% x 2 x 3
  • Clean Pull - 95% (of clean) x 3 x 5
  • Front Squat - 80% x 3 x 5


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

  • Power Clean - 70% x 2 x 5
  • Hang Snatch (below knee) - 65% x 2 x 3, 70% x 2 x 2
  • Snatch Push Press + OHS - 75% x 3+2 x 3
3 sets; no rest:
2 min jump rope
12 DB push press

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 (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Back Squat - heavy single
  • SLDL - 3 x 5
3 sets:
300 m row sprint
30 sec rest

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

  • Snatch - 80% x 2 x 2, 80% x 1 x 3
  • Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 2
  • Pause Back Squat - 75% x 3 x 5
Week 3 of 6

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

  • Jerk - heavy single
  • Power Snatch - 70% x 2 x 2, 75% x 1 x 3
  • Push Press - 75% x 5, 80% x 5 x 2
3 sets; no rest:
10 KB snatch/arm
400 m row

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

  • Clean - 80% x 2 x 2, 80% x 1 x 3
  • Clean Pull - 95% (of clean) x 3 x 2, 100% x 3 x 2
  • Front Squat - 85% x 2 x 4


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70% x 2 x 2, 75% x 1 x 3
  • Hang Snatch (below knee) - 70% x 2 x 2, 75% x 1 x 3
  • Overhead Squat - heavy single
4 sets; no rest:
10 pull-ups
10 DB push press

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 - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Back Squat - heavy single
  • SLDL - 3 x 5


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 (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 2, 85% x 1 x 3
  • Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2
  • Pause Back Squat - 75% x 3 x 2, 80% x 2 x 2
Week 4 of 6

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy single
  • Power Snatch - heavy single
  • Push Press - heavy single
3 sets: no rest:
15 KB swings
15 push-ups

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

  • Clean - 80% x 1 x 2, 85% x 1 x 3
  • Clean Pull - 100% (of clean) x 3 x 2, 105% x 2 x 2
  • Front Squat - 85% x 2 x 2, 90% x 1 x 2


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

  • Power Clean - heavy single
  • Hang Snatch (below knee) - 75% x 1 x 3, 80% x 1 x 2
  • Overhead Squat - heavy single
3 sets; no rest:
15 DB hang power clean
15 DB push jerk

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  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Front Squat - heavy single
  • SLDL - 3 x 5


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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1
  • Clean & Jerk - 70% x 2, 75% x 2, 80% x 1, 85% x 1
  • Clean Pull - 90% x 2, 95% x 2, 100% x 2
  • Back Squat - 75% x 2, 80% x 2, 85% x 1
Week 5 of 6

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

  • Power Snatch - 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3
  • Power Clean & Jerk - 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3
3 sets:
3 Box jump
15 pull-ups
10 topside plate halfmoons/side
1 min rest

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 3, 75% x 1 x 2
  • Clean & Jerk - 70% x 1 x 3, 75% x 1 x 2
  • Snatch Pull - 90% (of snatch) x 2, 95% x 2, 100% x 2
  • Front Squat - 70% x 2 x 3


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

  • Power Snatch - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2
  • Power Clean & Jerk - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2
3 sets:
3 box jump
500 m row
1 min 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  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front Squat - heavy single
If you reach your heavy single in snatch or clean & jerk with fewer than 10 reps over 60%, drop back down in weight and do singles until you've totaled 10 above 60%.

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  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1
  • Clean & Jerk - 90% x 1
  • Back Squat - 75% x 2, 80% x 2, 85% x 1
Week 6 of 6

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

  • Power Snatch - 75% x 1 x 5
  • Power Clean & Jerk - 75% x 1 x 5
  • Box Jump (from squat position) - 3 x 3
1000 m row at 75% effort

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

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 2
  • Snatch Pull - 90% (of snatch) x 2, 95% x 2, 100% x 2


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 2 x 2, 60% x 1 x 4
  • Power Clean & Jerk - 60% x 2 x 2, 60% x 1 x 4
  • Box jump - 3 x 3


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 (6)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Back squat - max
Take 10-15 minutes of rest between exercises, but stay warm.

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.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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