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12-Week Basic Cycle
12 weeks

This is a 12 week cycle with plenty of squatting, pulling and pressing strength work for the first several weeks. This is a good cycle for fairly well-balanced lifters. The volume is moderately high, but not extreme.

"Finished up the 12 week basic cycle after about 15 months off from Crossfit with lifetime PRs of +25lb snatch, +35lb clean & jerk plus PRs in, well, everything from strict press to deadlift." -Jeremy J.


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Monday August 19 2013
Comments (12)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch - 60% x (1+2) x 4 (% of power snatch)
  • Jerk - 60%x3x2, 65%x3x2
  • Clean Pull - 85%x5x4
  • Back Squat - 60%x8, 65%x6, 70%x6x2

Week 1 of 12
Tuesday August 20 2013
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean - 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
  • Snatch Balance - 60%x3x4
  • Push Press - 70%x5x4
  • Muscle Snatch - 50%x4, 55%x4, 60%x3x2
3 sets; no rest:
15 Sit Ups
12 Barbell Row
Wednesday August 21 2013
Comments (4)  |  Help  |  Programs  |  Exercises

  • 3-Position Clean - 60%x1x2, 65%x1x2
  • Power Jerk + Jerk - 60% x (2+1) x 2, 65% x (2+1) x 2
  • Clean Deadlift - 90%x5x4
  • Front Squat - 60%x6x2, 65%x5, 70%x3
Thursday August 22 2013
Comments  |  Help  |  Programs  |  Exercises

  • 3-Position Snatch - 60%x1x2, 65%x1x2
  • Snatch Pull - 85%x5x4
  • Snatch Push Press - 65%x5x2, 70%x5x2
  • Good Morning - 25%x6x3 (% of Back Squat)
3 sets; no rest:
15 Back Extensions
15 DB Presses
Saturday August 24 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 55%x3, 60%x3, 65%x3, 70%x2, 75%x1
  • Clean & Jerk - 55%x3, 60%x3, 65%x3, 70%x2, 75%x1
  • Back Squat - 60%x6x2, 65%x6, 70%x4x2
  • Block Snatch Pull (mid-thigh) - 90%x5x3
Monday August 26 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch - 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power snatch)
  • Jerk - 70%x3x2, 75%x3x3
  • Clean Pull - 90%x7x2, 90%x5x3
  • Back Squat - 60%x8, 65%x8, 70%x6, 75%x6x2
Week 2 of 12
Tuesday August 27 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean - 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power clean)
  • Snatch Balance - 60%x3x2, 65%x3, 70%x3x2
  • Push Press - 75%x5x5
  • Muscle Snatch - 60%x5, 65%x4, 70%x3x2
3 sets; no rest:
15 Reverse Crunches
12 Pull Ups
Wednesday August 28 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • 3-Position Clean - 65%x1x2, 70%x1x3
  • Power Jerk + Jerk - 65% x (2+1) x 2, 70% x (2+1) x 3
  • Clean Deadlift - 100%x7x2, 100%x5x3
  • Front Squat - 60%x6, 65%x6, 70%x5, 75%x3, 70%x5
Thursday August 29 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • 3-Position Snatch - 65%x1x2, 70%x1x3
  • Snatch Pull - 90%x7x2, 90%x5x3
  • Snatch Push Press - 70%x5x3, 75%x5x2
  • Good Morning - 25%x8x3 (% of Back Squat)
3 sets; no rest:
15 Back Extensions
15 Sit Ups
Saturday August 31 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x3, 75%x2, 80%x1
  • Clean & Jerk - 60%x3, 65%x3, 70%x3, 75%x2, 80%x1
  • Back Squat - 60%x6, 65%x6, 70%x6, 75%x4x2
  • Block Snatch Pull (mid-thigh) - 90%x5x3
Monday September 2 2013
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch - 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power snatch)
  • Jerk - 75%x3x5
  • Clean Pull - 90%x5x5
  • Back Squat - 65%x6, 70%x6, 75%x6, 80%x5x2
Week 3 of 12
Tuesday September 3 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean - 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power clean)
  • Snatch Balance - 65%x3x2, 70%x3, 75%x3x2
  • Push Press - 78%x5x5
  • Muscle Snatch - 65%x5, 70%x4, 75%x3x2
3 sets; no rest:
12 V-Ups
12 DB Rows
Wednesday September 4 2013
Comments (1)  |  Help  |  Programs  |  Exercises

  • 3-Position Clean - 70%x1x2, 75%x1x3
  • Power Jerk + Jerk - 70% x (2+1) x 2, 75% x (2+1) x 3
  • Snatch Deadlift - 100%x7x2, 100%x5x3
  • Front Squat - 65%x6, 70%x6, 75%x5, 80%x3x2
Thursday September 5 2013
Comments  |  Help  |  Programs  |  Exercises

  • 3-Position Snatch - 70%x1x2, 75%x1x3
  • Snatch Pull - 93%x5x5
  • Snatch Push Press - 75%x5x5
  • Good Morning - 27%x8x3 (% of Back Squat)
3 sets; no rest:
15 KB Swings
15 Sit Ups
Saturday September 7 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, 80%x1
  • Clean & Jerk - 70%x2, 75%x2, 80%x1, 85%x1, 80%x1
  • Back Squat - 65%x5, 70%x5, 75%x4, 80%x3x2
Monday September 9 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch - 75%x (1+1) x 4 (% of power snatch)
  • Jerk - 78%x3x5
  • Clean Pull - 96%x5x5
  • Back Squat - 75%x5, 80%x5x3, 83%x3, 80%x5
Week 4 of 12
Tuesday September 10 2013
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean - 75% x (1+1) x 4 (% of power clean)
  • Snatch Balance - 70%x3x2, 75%x3x2, 80%x3
  • Push Press - 80%x5x5
  • Muscle Snatch - 65%x5, 70%x4, 75%x3x2
3 sets; no rest:
12 Back Extensions
12 Sit Ups
Wednesday September 11 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • 3-Position Clean - 70%x1, 75%x1x2, 78%x1x2
  • Power Jerk + Jerk - 70% x (2+1) x 2, 75% x (2+1) x 2, 78% x (2+1) x 2
  • Clean Deadlift - 105%x5x5
  • Front Squat - 75%x5, 80%x4x2, 85%x3x2
Thursday September 12 2013
Comments  |  Help  |  Programs  |  Exercises

  • 3-Position Snatch - 70%x1, 75%x1, 78%x1x3
  • Snatch Pull - 96%x5x5
  • Snatch Push Press - 78%x5x5
  • Good Morning - 29%x8x3 (% of Back Squat)
3 sets; no rest:
12 Pull Ups
15 Reverse Crunches
Saturday September 14 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x1, 80%x1, 85%x1, 90%x1
  • Clean & Jerk - 70%x2, 75%x1, 80%x1, 85%x1, 90%x1
  • Back Squat - 75%x5x2, 80%x5x3
Monday September 16 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch - 78% x (1+1) x 4 (% of power snatch)
  • Jerk - 80%x3x3, 82%x2x2
  • Clean Pull - 98%x4x5
  • Back Squat - 80%x5x2, 85%x4x3
Week 5 of 12
Tuesday September 17 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean - 78% x (1+1) x 4 (% of power clean)
  • Snatch Balance - 70%x3, 75%x3x2, 80%x3x2
  • Push Press - 83%x4x5
  • Muscle Snatch - 65%x5, 70%x4, 75%x3x2
3 sets; no rest:
15 KB Swings
12 Sit Ups
Wednesday September 18 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • 2-Position Clean - 78%x1x5
  • Power Jerk + Jerk - 78% x (1+1) x 5
  • Snatch Deadlift - 105%x5x5
  • Front Squat - 80%x4x3, 85%x4x2
Thursday September 19 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • 3-Position Snatch - 78%x1x5
  • Snatch Pull - 98%x4x5
  • Snatch Push Press - 81%x5x5
  • Good Morning - 30%x6x3 (% of Back Squat)
3 sets; no rest:
12 Back Extensions
15 Reverse Crunches
Saturday September 21 2013
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1
  • Clean & Jerk - 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1
  • Back Squat - 80%x4x2, 85%x3x3
Monday September 23 2013
Comments  |  Help  |  Programs  |  Exercises

  • Block Snatch (mid-thigh) - 70%x3x4
  • Jerk - 82%x3x2, 85%x2x3
  • Clean Pull - 100%x3x5
  • Back Squat - 86%x4x5
Week 6 of 12
Tuesday September 24 2013
Comments  |  Help  |  Programs  |  Exercises

  • Block Clean (mid-thigh) - 75%x2x4
  • Snatch Balance - 75%x3x2, 80%x3x3
  • Push Press - 85%x4x5
  • Muscle Snatch - 70%x5, 75%x4x2, 75%x3
3 sets; no rest:
20 KB Cross Chops
12 V-Ups
Wednesday September 25 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • 2-Position Clean - 78%x1x3, 80%x1x2
  • Power Jerk + Jerk - 78% x (1+1) x 3, 80% x (1+1) x 2
  • Clean Deadlift - 108%x4x5
  • Front Squat - 85%x4x5
Thursday September 26 2013
Comments  |  Help  |  Programs  |  Exercises

  • 2-Position Snatch - 78%x1x3, 80%x1x2
  • Snatch Pull - 100%x3x5
  • Snatch Push Press - 83%x4x5
  • Good Morning - 32%x6x3 (% of Back Squat)
3 sets; no rest:
12 KB Swings
10 Ab Wheel Roll Outs
Saturday September 28 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x1x2, 80%x1, 85%x1x2, 80%x1
  • Clean & Jerk - 75%x1x2, 80%x1, 85%x1x2, 80%x1
  • Back Squat - 85%x4x2, 85%x3x3
Monday September 30 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x3x5
  • Jerk - 75%x3x2, 75%x2x2
  • Clean Pull - 90%x3x4
  • Back Squat - 75%x3x2, 80%x3x3
Week 7 of 12

Backoff Week
Tuesday October 1 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean - 70%x3x5
  • Snatch Balance - 65%x3x3, 70%x3x2
  • Push Press - 75%x4x4
  • Muscle Snatch - 70%x5, 75%x3x2, 78%x3
3 sets; no rest:
10 Back Extensions
12 Sit Ups
Wednesday October 2 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch- 70%x2, 75%x2, 80%x1x3
  • Snatch Pull - 90%x3x4
  • Snatch Push Press - 75%x4x4
  • Good Morning - 28%x5x3 (% of Back Squat)
3 sets; no rest:
16 Russian Twists
15 Reverse Hypers

Thursday October 3 2013
Comments  |  Help  |  Programs  |  Exercises

  • Clean & Jerk- 70%x2, 75%x2, 80%x1x3
  • Snatch Deadlift - 95%x3x4
  • Front Squat - 70%x3x2, 75%x3x3
Saturday October 5 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x1, 70%x1, 75%x1, 80%x1, 75%x1x2
  • Clean & Jerk - 65%x1, 70%x1, 75%x1, 80%x1, 75%x1, 70%x1
  • Back Squat - 75%x3x5
Monday October 7 2013
Comments  |  Help  |  Programs  |  Exercises

  • Block Snatch (mid-thigh) - 73%x3x2, 73%x2x3
  • Jerk - 82%x2x5
  • Clean Pull on Riser - 80%x5x5
  • Back Squat - 88%x3x5
Week 8 of 12
Tuesday October 8 2013
Comments  |  Help  |  Programs  |  Exercises

  • Block Clean (mid-thigh)- 73%x3x2, 73%x2x3
  • Snatch Balance - 78%x3x3, 82%x2x2
  • Push Press - 85%x4x2, 87%x3x3
  • Muscle Snatch - 70%x5, 75%x3x2, 78%x3
3 sets; no rest:
20 KB Swing
15 Reverse Crunches
Wednesday October 9 2013
Comments  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 75%x2x2, 80%x2x3
  • Snatch Deadlift - 110%x4x5
  • Front Squat - 87%x4x3. 87%x3x2
  • Mid-Hang Snatch High-Pull - 65%x5x3
Thursday October 10 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch- 75%x2x2, 80%x2x3
  • Snatch Pull on Riser - 80%x5x5
  • Snatch Push Press - 85%x4x3, 85%x3x2
  • Good Morning - 30%x6x3 (% of Back Squat)
3 sets; no rest:
20 Plate Twists
15 Back Extensions
Saturday October 12 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 80%x1, 83%x1, 85%x1, 87%x1, 85%x1, 82%x1
  • Clean & Jerk - 80%x1, 83%x1, 85%x1, 87%x1, 85%x1, 82%x1
  • Back Squat - 85%x3x5
Monday October 14 2013
Comments  |  Help  |  Programs  |  Exercises

  • Block Snatch (mid-thigh) - 75%x2x5
  • Jerk - 84%x2x5
  • Clean Pull on Riser - 85%x4x5
  • Back Squat - 87%x4, 87%x3x2, 90%x2x2
Week 9 of 12
Tuesday October 15 2013
Comments  |  Help  |  Programs  |  Exercises

  • Block Clean (mid-thigh)- 75%x2x5
  • Snatch Balance - 80%x3x2, 84%x3, 84%x2
  • Push Press - 87%x3x3, 90%x3x2
  • Muscle Snatch - 76%x3x2, 79%x2x2
3 sets; no rest:
15 Back Extensions
15 Sit Ups
Wednesday October 16 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 80%x2x2, 85%x1x3
  • Clean Deadlift - 113%x4x5
  • Front Squat - 89%x4x5
  • Mid-Hang Snatch High-Pull - 70%x4x3
Thursday October 17 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch- 80%x2x2, 85%x1x3
  • Snatch Pull on Riser - 85%x4x5
  • Snatch Push Press - 87%x4x2, 87%x3x3
  • Good Morning - 32%x6x3 (% of Back Squat)
3 sets; no rest:
20 KB Side Bends
20 KB Swings
Saturday October 19 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 80%x1, 83%x1, 86%x1, 88%x1x2, 90%x1
  • Clean & Jerk - 80%x1, 83%x1, 86%x1, 88%x1x2, 90%x1
  • Back Squat - 85%x3x3, 87%x2x2
Monday October 21 2013
Comments  |  Help  |  Programs  |  Exercises

  • Block Snatch (mid-thigh) - 65%x2x4
  • Jerk - 75%x2x4
  • Clean Pull on Riser - 80%x3x3
  • Back Squat - 80%x3x3, 80%x2x2
Week 10 of 12 (backoff)

Tuesday October 22 2013
Comments  |  Help  |  Programs  |  Exercises

  • Block Clean (mid-thigh)- 65%x2x4
  • Snatch Balance - 70%x3x4
  • Push Press - 80%x3x4
  • Muscle Snatch - 65%x3x4
3 sets; no rest:
10 KB Swings
10 Sit Ups
Wednesday October 23 2013
Comments  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 70%x2x2, 75%x1x3
  • Clean Deadlift - 103%x3x4
  • Front Squat - 80%x2x5
  • Mid-Hang Snatch High-Pull - 60%x4x3
Thursday October 24 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch- 70%x2x2, 75%x1x3
  • Snatch Pull on Riser - 80%x3x3
  • Snatch Push Press - 80%x3x3
  • Good Morning - 30%x3x3 (% of Back Squat)
3 sets; no rest:
10 Reverse Crunches
10 Back Extensions
Saturday October 26 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1, 73%x1, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1
  • Clean & Jerk - 70%x1, 73%x1, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1
  • Back Squat - 77%x2x4
Monday October 28 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x2x5
  • Jerk - 84%x3x2, 84%x2x3
  • Block Clean Pull (mid-thigh) - 100%x3x4
  • Back Squat - 90%x2x4
Week 11 of 12
Tuesday October 29 2013
Comments  |  Help  |  Programs  |  Exercises

  • Clean - 75%x2x5
  • Snatch Balance - 83%x3x4
  • Push Press - 90%x3x3
  • Muscle Snatch - 80%x2x4
3 sets; no rest:
20 KB Swings
12 Sit Ups
Wednesday October 30 2013
Comments  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 80%x1, 85%x1x3, 80%x1
  • Clean Pull - 90%x3x3
  • Front Squat - 90%x2x4
  • Mid-Hang Snatch High-Pull - 70%x3x3
Thursday October 31 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch- 80%x1, 85%x1x3, 80%x1
  • Snatch Pull - 90%x3x3
  • Snatch Push Press - 90%x3x3
  • Good Morning - 34%x5x3 (% of Back Squat)
3 sets; no rest:
10 V Ups
10 Back Extensions
Saturday November 2 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1
  • Clean & Jerk - 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1
  • Back Squat - 87%x2x4
Monday November 4 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 80%x1, 85%x1, 80%x1
  • Clean & Jerk - 80%x1, 85%x1
  • Back Squat - 85%x2
Week 12 of 12
Tuesday November 5 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60%x1, 70%x1, 75%x1, 80%x1, 60%x1
  • Power Clean & Jerk - 60%x1, 70%x1, 75%x1, 80%x1, 60%x1
Wednesday November 6 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1, 60%x1x3
  • Clean & Jerk - 70%x1, 60%x1x2
  • Front Squat - 80%x1
Thursday November 7 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x1x2, 50%x1x3
  • Clean & Jerk - 60%x1x2, 50%x1x3
Saturday November 9 2013
Comments (1)  |  Help  |  Programs  |  Exercises

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