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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.

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Monday February 13 2012
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
Tuesday February 14 2012
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)
Wednesday February 15 2012
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
Thursday February 16 2012
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
Saturday February 18 2012
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
Monday February 20 2012
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
Tuesday February 21 2012
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
Wednesday February 22 2012
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
Thursday February 23 2012
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
Saturday February 25 2012
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
Monday February 27 2012
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
Tuesday February 28 2012
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
Wednesday February 29 2012
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
Thursday March 1 2012
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
Saturday March 3 2012
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
Monday March 5 2012
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
Tuesday March 6 2012
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
Wednesday March 7 2012
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
Thursday March 8 2012
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
Saturday March 10 2012
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
Monday March 12 2012
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
Tuesday March 13 2012
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
Wednesday March 14 2012
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
Thursday March 15 2012
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
Saturday March 17 2012
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%.
Monday March 19 2012
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
Tuesday March 20 2012
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
Wednesday March 21 2012
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
Thursday March 22 2012
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
Saturday March 24 2012
Comments (6)  |  Help  |  Programs  |  Exercises

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