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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.


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Monday November 26 2012
Comments (25)  |  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
Tuesday November 27 2012
Comments (10)  |  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

Wednesday November 28 2012
Comments (16)  |  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
Thursday November 29 2012
Comments (7)  |  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

Saturday December 1 2012
Comments (11)  |  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
Monday December 3 2012
Comments  |  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
Tuesday December 4 2012
Comments  |  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)
Wednesday December 5 2012
Comments  |  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
Thursday December 6 2012
Comments (4)  |  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
Saturday December 8 2012
Comments (2)  |  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
Monday December 10 2012
Comments (2)  |  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
Tuesday December 11 2012
Comments (2)  |  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
Wednesday December 12 2012
Comments (1)  |  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
Thursday December 13 2012
Comments (2)  |  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
Saturday December 15 2012
Comments  |  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
Monday December 17 2012
Comments  |  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
Tuesday December 18 2012
Comments (2)  |  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
Wednesday December 19 2012
Comments  |  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
Thursday December 20 2012
Comments (5)  |  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
Saturday December 22 2012
Comments  |  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
Monday December 24 2012
Comments (1)  |  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
Tuesday December 25 2012
Comments (3)  |  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

Wednesday December 26 2012
Comments  |  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
Thursday December 27 2012
Comments  |  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
Saturday December 29 2012
Comments  |  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
Monday December 31 2012
Comments  |  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
Tuesday January 1 2013
Comments  |  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

Wednesday January 2 2013
Comments  |  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
Thursday January 3 2013
Comments (1)  |  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
Saturday January 5 2013
Comments  |  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
Monday January 7 2013
Comments (4)  |  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
Tuesday January 8 2013
Comments  |  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
Wednesday January 9 2013
Comments  |  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
Thursday January 10 2013
Comments  |  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
Saturday January 12 2013
Comments  |  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
Monday January 14 2013
Comments  |  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
Tuesday January 15 2013
Comments  |  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)

Wednesday January 16 2013
Comments  |  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
Thursday January 17 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 75%x2, 80%x2, 85%x2x3
  • Clean & Jerk - 70%x1+1, 75%x1+1x2
Saturday January 19 2013
Comments  |  Help  |  Programs  |  Exercises

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