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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 and intensity are moderate, so this cycle is good for newer lifters or those who cannot tolerate a lot of volume and intensity.

"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.


"I have just completed your 12 week basic cycle and have improved my competition results from 85/115 in Dec to 93/118 in Apr and 90/121 in June with misses at 95/125." -Paul T.

Volume: Moderate
Intensity: Moderate

Good For:
  • Lower volume & intensity tolerance
  • Less experienced lifters
Notes:
  • This is a relatively "light" training cycle - use it if you don't recover well from more intense, higher volume programs
  • The cycle is good for beginning and intermediate lifters, BUT you may have to adjust the weights, as your 1RMs are likely inaccurate. If certain lifts feel too easy, increase the weight.

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Monday - Day 1
Comments (16)  |  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

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (15)  |  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


Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (6)  |  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


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

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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 6
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


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
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

Questions? Get answers here or post in comments.
Tuesday - Day 9
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


Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (6)  |  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


Questions? Get answers here or post in comments.
Thursday - Day 11
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


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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
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


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 15
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

Questions? Get answers here or post in comments.
Tuesday - Day 16
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


Questions? Get answers here or post in comments.
Wednesday - Day 17
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


Questions? Get answers here or post in comments.
Thursday - Day 18
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

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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
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


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 22
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

Questions? Get answers here or post in comments.
Tuesday - Day 23
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


Questions? Get answers here or post in comments.
Wednesday - Day 24
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


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (2)  |  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


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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
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


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 29
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

Questions? Get answers here or post in comments.
Tuesday - Day 30
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

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (2)  |  Help  |  Programs  |  Exercises

  • 3-Position Clean - 78%x1x5
  • Power Jerk + Jerk - 78% x (1+1) x 5
  • Snatch Deadlift - 105%x5x5
  • Front Squat - 80%x4x3, 85%x4x2


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (5)  |  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

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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 34
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


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 36
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

Questions? Get answers here or post in comments.
Tuesday - Day 37
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

Questions? Get answers here or post in comments.
Wednesday - Day 38
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


Questions? Get answers here or post in comments.
Thursday - Day 39
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


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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 41
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


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 43
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


Questions? Get answers here or post in comments.
Tuesday - Day 44
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


Questions? Get answers here or post in comments.
Wednesday - Day 45
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



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

  • Clean & Jerk- 70%x2, 75%x2, 80%x1x3
  • Snatch Deadlift - 95%x3x4
  • Front Squat - 70%x3x2, 75%x3x3


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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 48
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


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 50
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

Questions? Get answers here or post in comments.
Tuesday - Day 51
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


Questions? Get answers here or post in comments.
Wednesday - Day 52
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


Questions? Get answers here or post in comments.
Thursday - Day 53
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


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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 55
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


Questions? Get answers here or post in comments.
Sunday - Day 56
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 57
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


Questions? Get answers here or post in comments.
Tuesday - Day 58
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

Questions? Get answers here or post in comments.
Wednesday - Day 59
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


Questions? Get answers here or post in comments.
Thursday - Day 60
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


Questions? Get answers here or post in comments.
Friday - Day 61
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 62
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


Questions? Get answers here or post in comments.
Sunday - Day 63
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 64
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)



Questions? Get answers here or post in comments.
Tuesday - Day 65
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

Questions? Get answers here or post in comments.
Wednesday - Day 66
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


Questions? Get answers here or post in comments.
Thursday - Day 67
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


Questions? Get answers here or post in comments.
Friday - Day 68
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 69
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


Questions? Get answers here or post in comments.
Sunday - Day 70
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 71
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

Questions? Get answers here or post in comments.
Tuesday - Day 72
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

Questions? Get answers here or post in comments.
Wednesday - Day 73
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


Questions? Get answers here or post in comments.
Thursday - Day 74
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

Questions? Get answers here or post in comments.
Friday - Day 75
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 76
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


Questions? Get answers here or post in comments.
Sunday - Day 77
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 78
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

Questions? Get answers here or post in comments.
Tuesday - Day 79
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


Questions? Get answers here or post in comments.
Wednesday - Day 80
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1, 60%x1x3
  • Clean & Jerk - 70%x1, 60%x1x2
  • Front Squat - 80%x1


Questions? Get answers here or post in comments.
Thursday - Day 81
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x1x2, 50%x1x3
  • Clean & Jerk - 60%x1x2, 50%x1x3


Questions? Get answers here or post in comments.
Friday - Day 82
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 83
Comments (2)  |  Help  |  Programs  |  Exercises

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


Questions? Get answers here or post in comments.
Sunday - Day 84
Comments  |  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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