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8-Week General Cycle
8 weeks

This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.

"Snatch went from 100kg to 110kg, squat went from 160kg to 180kg. Have not retested my front squat yet but my old 1rm was 145kg and this week I hit 150kg for a double. My deadlift also went from 192.5kg to 205kg. Over all I have had some great strength gains, and my technique and stability, in c&j and snatch has improved tenfold."

I'm finishing up week 7/8 and I have hit some amazing PRs already. My previous 1rm c&j was 275#. I just hit 285# on Wednesday for a 2+1."


Volume: Moderate-High
Intensity: Moderate

Good For:
  • CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
  • Beginning to intermediate lifters
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






(42) Comments
Evan 2015-08-13
how exactly is one supposed to do the 3-position exercises when it says: 3-Position 60%, 65%, 70% x 4 sets? Does that mean: 1 rep 3-Position at 60% x 1 set 1 rep 3-Position at 65% x 1 set 1 rep 3-Position at 70% x 4 sets ???
That is correct.


Steve Pan
Rudy b 2015-08-14
I've been looking on this page for the link to the spreadsheet program and can not find it. Am I missing it?
We are currently working on improving the spreadsheets. You will have to use the site workouts for the time being. I apologize for the inconvenience.


Steve Pan
Josh 2015-08-17
What kind of rest time should we be looking at in between the sets?
2-3 minutes on olympic lifts and 3-5 minutes on squats should be fine.


Steve Pan
James 2015-08-27
Do you no longer offer the download excel spreadsheet for your training programs?
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Monday - Day 1
Comments (65)  |  Help  |  Programs  |  Exercises

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
  • Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2
  • Back Squat - 70% x 5 x 5
  • Push Press - 70% x 5 x 5
For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

Week 1 of 8

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (49)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70% x 3 x 5
  • Power Jerk - 60% (of split jerk) x 3 x 5
  • Overhead Squat - 70% x 3 x 5
5 sets; no rest:
5 1-arm KB swing/arm
5 KB snatch
5 1-arm KB overhead squat/arm



Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (56)  |  Help  |  Programs  |  Exercises

  • 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
  • Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2
  • Front Squat - 70% x 3 x 5
  • Good Morning - 3x5


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (51)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 3 x 5
  • Snatch High-Pull - 70% (of sn) x 3 x 5
  • Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5
WIthout rest:
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups



Questions? Get answers here or post in comments.
Friday - Day 5
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (49)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
  • Back Squat - 75% x 3 x 5
  • SLDL - 3x5
3 sets; no rest:
20 push-ups
15 DB row/arm


Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
Comments (38)  |  Help  |  Programs  |  Exercises

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3 sets
  • Snatch Pull - 95% (of sn) x 3 x 2, 100% x 3 x 2
  • Back Squat - 75% x 5 x 5
  • Push Press - 75% x 5 x 5
For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

Week 2 of 8


Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (38)  |  Help  |  Programs  |  Exercises

  • Power Clean - 75% x 3 x 5
  • Power Jerk - 65% (of split jerk) x 3 x 5
  • Overhead Squat - 75% x 3 x 5
5 sets; no rest:
5 KB clean/arm
5 KB push press/arm
5 KB lunge/leg (KB in cln rack)


Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (38)  |  Help  |  Programs  |  Exercises

  • 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75% x 3 sets
  • Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2
  • Front Squat - 75% x 3 x 5
  • Good Morning - 3x5


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (42)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 75% x 3 x 5
  • Snatch High-Pull - 75% (of sn) x 3 x 5
  • Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5
8 sets; no rest:
5 pull-ups
5 push-ups
Finish w 1 500 m row sprint


Questions? Get answers here or post in comments.
Friday - Day 12
Comments (40)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (42)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
  • Back Squat - 80% x 3 x 5
  • SLDL - 3x5


Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (40)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 15
Comments (44)  |  Help  |  Programs  |  Exercises

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
  • Push Press - 70% x 5, 75% x 5, 5RM
Week 3 of 8


Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (40)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
  • Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
  • Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
5 sets; no rest:
5 1-arm DB hangpower snatch/arm
8 pull-ups


Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (39)  |  Help  |  Programs  |  Exercises

  • 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max
  • Clean Pull - 100% (of cln) x 3 x 4
  • Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
  • Good Morning - 3x5


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (40)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
  • Snatch High-Pull - 75% (of sn) x 3 x 3, 80% x 3 x 2
  • Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1
5 sets; no rest:
10 DB hang power clean
10 KB push press


Questions? Get answers here or post in comments.
Friday - Day 19
Comments (40)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x1, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
  • Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
  • SLDL - 3x5


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 22
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 65%x2x2, 70%x2x3
  • Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x 2
  • Back Squat - 70% x 3 x 5
This is a recovery week. You'll probably feel beat up until the end of the week. Next week we start pushing again.

Week 4 of 8

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (40)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70% x 2 x 5
  • Power Jerk - 60% (of split jerk) x 2 x 5
  • Push Press - 70% x 3 x 3
700 m row @ 75% effort


Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (38)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
  • Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
  • Front Squat - 70% x 2 x 5


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (43)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 2 x 5
  • Snatch Push Press + Overhead Squat - 70% x 3+1 x 4
  • Press - 3 x 5
6 sets; no rest:
30 sec jump rope
5 pull-ups
5 push-ups

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
  • Back Squat - 75% x 2 x 4


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 29
Comments (39)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2x4
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 70%x3, 75%x3x4
  • Push Press - 70%x5, 75%x5, 80%x3x3
Like in previous weeks, take up the weight in the last sets if you're feeling good. Don't push to max.

Week 5 of 8

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (43)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x3, 75%x3, 80%x2x4
  • Power Clean + Power Jerk - 75%x1+1 x 5
  • Overhead Squat - 80% x 2 x 5
4 sets; no rest:
1 rope climb (sub 10 rope/towel pull-ups)
10 alternating KB push press/arm



Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (38)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
  • Clean Pull - 100% (of cln) x 3 x 4
  • Front Squat - 70%x2m 75%x2, 80%x2x3
  • SLDL - 3x5


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (38)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x2, 75%x2, 80%x1x4
  • Power Clean + Power Jerk - 75%x2(1+1) x 5
  • Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1


Questions? Get answers here or post in comments.
Friday - Day 33
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, heavy single
  • Back Squat - 75% x 3, 80% x 3 x 4
  • SLDL - 3x5


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 36
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
  • Snatch Pull - 100% (of sn) x 3 x 2, 105% x 3 x 2
  • Back Squat - 70%x3, 75%x3, 80% x 3 x 3
  • Push Press - 70%x5, 75%x5, 80%x3, 85% x 3 x 2
Take up the weight in the last sets if you're feeling good. Don't push to max.

Week 6 of 8


Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (38)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2
  • Overhead Squat - 80% x 2 x 2, 85% x  2 x 3
3 sets; no rest:
15 KB swings
15 pull-ups



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

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1x3
  • Clean Pull - 100% (of cln) x 3 x 2, 105% x 2 x 2
  • Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3
  • SLDL - 3x5


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

  • Power Snatch - 70%x2, 75%x2, 80%x1x2, 85%x1x2
  • Power Clean + Power Jerk - 75%x2(1+1) x 2, 80%x2(1+1)x2
  • Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1x2
4 sets; no rest:
5 1-arm DB split snatch/side
100 m row


Questions? Get answers here or post in comments.
Friday - Day 40
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2
  • Good Morning - 3x5


Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 43
Comments (42)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
  • Snatch Pull - 100% (of sn) x 3, 105% x 3, 110% x 3 x 2
  • Back Squat - 70%x3, 75%x3, 80% x 3, 3RM
  • Push Press - 70%x3, 75%x3, 80%x2, 85%x1, 1RM
Week 7 of 8


Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (38)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1RM
  • Power Clean + Power Jerk - 75%x1+1 x 2, 80%x1+1x3
  • Overhead Squat - 70%x2, 75%x2, 80%x1, 85%x1, 1RM
3 sets; no rest:
12 ring push-ups
20 DB row/arm


Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (38)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
  • Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
  • Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2RM
  • SLDL - 3x5


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (38)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3
  • Power Clean + Power Jerk - 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
  • Snatch Balance - 70%x3x2, 75%x3x3
3 sets; no rest:
15 pull-ups
200 m row


Questions? Get answers here or post in comments.
Friday - Day 47
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 48
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat - 75% x 2, 80% x 2, 85% x 2, 2RM
  • Good Morning - 3x5


Questions? Get answers here or post in comments.
Sunday - Day 49
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 50
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1
  • Clean Pull - 90% (of cln) x2, 95%x2x2
  • Back Squat - 75%x3, 80%x2, 85%x2x2
Week 8 of 8

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 6
  • Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3
3 sets; no rest:
10 KB swings (light)
10 KB push press/arm (light)



Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x2, 80%x1x3
  • Snatch Pull - 90% (of sn) x 2 x 3
  • Front Squat - 75%x2, 80%x1, 85%x1


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (41)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 75%x2, 80%x2, 85%x2x3
  • Clean & Jerk - 70%x1+1, 75%x1+1x2


Questions? Get answers here or post in comments.
Friday - Day 54
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Front or Back Squat - max


Questions? Get answers here or post in comments.
Sunday - Day 56
Comments (38)  |  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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