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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






(9) Comments
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
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Monday - Day 1
Comments (18)  |  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 (20)  |  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 (9)  |  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 (13)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (14)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (10)  |  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 (8)  |  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 (8)  |  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 (8)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (12)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (8)  |  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 (8)  |  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 (8)  |  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 (11)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (8)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (11)  |  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 (10)  |  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 (8)  |  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 (8)  |  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 (9)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (8)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (10)  |  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 (10)  |  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 (10)  |  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 (8)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (8)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 36
Comments (8)  |  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 (9)  |  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 (8)  |  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 (14)  |  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 (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (14)  |  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 (8)  |  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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