Training Cycles for Olympic Weightlifting and Weight Lifting

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Olympic weightlifting, strength and conditioning, fitness Workouts - Training Cycles - Catalyst Athletics

4-Block Cycle 1
16 weeks

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The first cycle we ever posted

	Wednesday October 31 2007 Comments (11) Snatch - 85% x 1 x 4 Clean & Jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 3 rounds for time of: 25 kipping pull-ups 10 Turkish get-ups (5/side) - 35% BW 15 DB push press - 20% BW Post numbers and questions to comments.


	Thursday November 1 2007 Comments (3) Rest Day


	Friday November 2 2007 Comments (6) Snatch - 80% x 1 x 3 Clean & Jerk - 80% x 1 x 2 3 rounds for time of: 100 m sprint 10 box jumps 15 GHD sit-ups Post numbers and questions to comments.


	Saturday November 3 2007 Comments (7) Snatch - 90% x 1 x 3 Clean & Jerk - 90% x 1 x 3 Front squat - 90% x 2 x 3 Post numbers and questions to comments.


	Sunday November 4 2007 Comments (2) Rest Day


	Monday November 5 2007 Comments (13) Snatch - 85% x 1 x 4 Clean & Jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 Post numbers and questions to comments.


	Tuesday November 6 2007 Comments (11) Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1 + 2 x 3 sets Snatch - 80% x 1 x 5 Clean & Jerk - 80% x 1 x 5 4 rounds for time of: 10 KB snatch (5 each arm) - 25% BW 20 Russian twists - 15% BW 10 kipping pull-up - 100% BW Post numbers and questions to comments.


	Wednesday November 7 2007 Comments (8) Snatch – 90% x 1 x 3 Clean & Jerk – 90% x 1 x 3 Front Squat – 90% x 2 x 2 3 rounds for time of: 200 M sprint 10 clapping push-ups 15 Knees to elbows 20 walking lunges Post numbers and questions to comments.


	Thursday November 8 2007 Comments (7) Rest Day Most likely you're quite near death at this point. That's normal. We won't think any less of you if you scale the training down--Don't be a hero!


	Friday November 9 2007 Comments (7) Muscle clean + Tall clean – 1 + 1 x 3 – keep light, work technique Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 For time: 1000 m row 20 push ball - 12% BW 20 kipping pull-ups 750 m row 15 push ball 15 kipping pull-ups 500 m row 10 push ball 10 kipping pull-ups Post numbers and questions to comments.


	Saturday November 10 2007 Comments (7) Snatch – 95% x 1 x 2 Clean & Jerk – 95% x 1 x 2 Front Squat – 90% x 2 x 2 Post numbers and questions to comments.


	Sunday November 11 2007 Comments (1) Rest Day


	Monday November 12 2007 Comments (11) Snatch - 100% x 1 x 1 Clean & Jerk 90 % x 1 x 1 Front squat - 90% x 2 x 1 Post numbers and questions to comments.


	Tuesday November 13 2007 Comments (7) Snatch - 80% x 1 x 2 Clean & Jerk - 80% x 1 x 2 3 rounds for time of: 500 m row 30 sit-ups 2 15-ft rope climb Post numbers and questions to comments.


	Wednesday November 14 2007 Comments (23) Snatch - 90% x 1 x 1 Clean & Jerk - 100% x 1 x 1 Front squat - 90% x 2 x 1 3 rounds for time of: 30 Jumping pull-ups 20 Sprawl ball - 10% BW 20 KB cross chops 25% BW Post numbers and questions to comments.


	Thursday November 15 2007 Comments (0) Rest Day


	Friday November 16 2007 Comments (8) Snatch - 80% x 1 x 2 Clean & Jerk - 80% x 1 x 2 3 rounds for time of: 10 sand bag power clean - 30% BW 15 ring dips 10 Turkish Get-up sit-ups (5 each side) -- 25% BW Post numbers and questions to comments.


	Saturday November 17 2007 Comments (9) Snatch - 95% x 1 x 1 Clean & Jerk - 95% x 1 x 1 Front squat - 90% X 2 X 2 Post numbers and questions to comments.


	Sunday November 18 2007 Comments (7) Rest Day


	Monday November 19 2007 Comments (8) Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 2 Front squat - 90% x 1 x 1 Post numbers and questions to comments.


	Tuesday November 20 2007 Comments (3) Snatch - 90% x 1 x 1 Clean & Jerk - 90% x 1 x 1 Front & lateral planks - 3 x near max time Post numbers and questions to comments.


	Wednesday November 21 2007 Comments (8) Snatch - 85% x 1 x 2 Clean & jerk - 85% x 1 x 2 Front & Lateral planks - 3 x near max time Post numbers and questions to comments.


	Thursday November 22 2007 Comments (5) Rest Day


	Friday November 23 2007 Comments (1) Snatch - 50% x 1 x 3-5 Clean & Jerk - 50% x 1 x 3-5 Post numbers and questions to comments.


	Saturday November 24 2007 Comments (5) Snatch - Record attempt Clean & jerk - record attempt Post numbers and questions to comments.


	Sunday November 25 2007 Comments (2) Rest Day


	Monday November 26 2007 Comments (41) Back squat – 75% x 3 x 5 Snatch deadlift – work up to 105% x 3 Push press – 5 x 3 Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets) Turkish get-up sit-ups – 35% BW x 6/side x 3 sets Post numbers and questions to comments.


	Tuesday November 27 2007 Comments (15) 3-position snatch – 60% x 3 sets muscle snatch + snatch balance – 1 + 2 x 3 sets 4 rounds for time of: 5 KB upright row - 35% BW 5 KB swings – 35% BW 5 KB snatch / arm – 25% BW Post numbers and questions to comments.


	Wednesday November 28 2007 Comments (26) Front squat – 75% x 3 x 5 Clean pull – 100% x 3, 103% x 2, 105% x 1 Rack jerk behind the neck – work up to heavy single 3 sets of: Front plank – near max time Lateral planks – near max time 3 rounds for time of: 10 Burpees 10 Sand bag clean to shoulder – 50% BW 300 m row Post numbers and questions to comments.


	Thursday November 29 2007 Comments (7) Rest Day


	Friday November 30 2007 Comments (18) Snatch push press + overhead squat – 1+ 2 up to heaviest set possible Power clean + push press + push jerk – 60% x 3 sets 3 rounds for time of: 50 m sprint 20 KB cross-chops 15 kipping pull-ups Post numbers and questions to comments.


	Saturday December 1 2007 Comments (9) Snatch – max Clean & Jerk – max Back squat - max DB/KB Windmill - 25% BW x 5 x 3 Post numbers and questions to comments.


	Sunday December 2 2007 Comments (0) Rest Day


	Monday December 3 2007 Comments (22) Front squat – 80% x 3 x 5 Clean deadlift – work up to 110% x 3 Push press – 5 x 3 - try to increase the weight from last week Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets) DB Overhead sit-up - 15% BW/arm x 6 x 3 Post numbers and questions to comments.


	Tuesday December 4 2007 Comments (29) 2-position clean (hang, floor) – 60% x 5 sets Push jerk + jerk – 1 + 1 x 5 sets – heavy but manageable weight 3 rounds for time of: 10 KB 1-arm swing + clean + push press (per arm) – 25% BW 20 box jumps – above knee height Post numbers and questions to comments.


	Wednesday December 5 2007 Comments (24) Back squat – 80% x 3 x 5 Snatch pull – 103% x 3, 105% x 2, 108% x 1 Rack jerk – work up to a heavy single For time: 700 m row 20 sit-ups 10 sandbag cleans to shoulder – 40% BW 500 m row 30 sit-ups 13 sandbag cleans to shoulder 300 m row 40 sit-ups 15 sandbag cleans to shoulder Post numbers and questions to comments.


	Thursday December 6 2007 Comments (2) Rest Day


	Friday December 7 2007 Comments (15) Snatch balance – heavy single; Then 90% of that single x 1, 80% x 1 x 2 Tall snatch + hang power snatch – take to heaviest tall snatch for 5 sets 4 rounds for time of: 10 jumping lunges 5 clapping push-ups 10 kipping pull-ups Post numbers and questions to comments.


	Saturday December 8 2007 Comments (17) Snatch – max single Clean & jerk – max single Front squat – max single 3 sets of: 20 russian twists – 10% BW front plank – near max time lateral plank – near max time Post numbers and questions to comments.


	Sunday December 9 2007 Comments (8) Rest Day


	Monday December 10 2007 Comments (19) Back squat – 85% x 3 x 5 Snatch deadlift – work up to 115% x 3 Push press – 5 x 3 – heavier than last week Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets) Windmills – 25% BW x 8 x 3 Post numbers and questions to comments.


	Tuesday December 11 2007 Comments (28) Muscle snatch – up to heavy single 2-position snatch – floor, hang – 65% x 5 sets 3 rounds for time of: 5 box jumps - waist height 10 ball slams - 10% BW 10 1-arm DB hang power snatch - 20% BW Post numbers and questions to comments.


	Wednesday December 12 2007 Comments (22) Front squat – 83% x 3 x 5 Clean pull – 103% x 3, 105% x 2, 108% x 1 Rack jerk behind neck – work up to heavy single 3 rounds for time of: 10 Turkish Get-ups - 30% BW 10 sand bag power clean + push press - 40% BW 100 m sprint Post numbers and questions to comments.


	Thursday December 13 2007 Comments (8) Rest Day


	Friday December 14 2007 Comments (19) Overhead squat – up to heavy single, drop 20% for 2 x 2 High hang clean + hang power clean – med-heavy x 5 sets Chin-ups – 3 x max 4 rounds for time: 5 box jumps - waist height 200 m row 25 sit-ups Post numbers and questions to comments.


	Saturday December 15 2007 Comments (12) Snatch – 90% x 1 Clean & Jerk – 90% x 1 Back squat – 90% x 1 GHD sit-ups + russian twist – 10(1 + 2) x 3 sets Post numbers and questions to comments.


	Sunday December 16 2007 Comments (3) Rest Day


	Monday December 17 2007 Comments (22) Front squat – 75% x 3 x 5 Clean pull – work up to 100% x 2 Push press – 5 x 3 – same weight as last Monday Pull-ups – 3 x near max reps Turkish Get-up sit-ups – 25% BW x 10 x 3 Post numbers and questions to comments.


	Tuesday December 18 2007 Comments (17) Tall clean + clean – light weight x 5 sets 3 rounds for time of: 500 m row 10 DB power clean + push jerk – 20% BW Post numbers and questions to comments.


	Wednesday December 19 2007 Comments (14) Back squat – 75% x 3 x 3 Snatch shrug – 100% x 3 x 3 Rack jerk – 85% of best jerk x 1 x 5 Chin-ups – 3 x near max Post numbers and questions to comments.


	Thursday December 20 2007 Comments (4) Rest Day


	Friday December 21 2007 Comments (16) Snatch balance – 80% of best snatch x 2 x 3 Muscle snatch + snatch + hang snatch – med-heavy x 4 sets Pull-ups – 60% of numbers from Monday Front & lateral planks – 2 sets, nothing heroic Post numbers and questions to comments.


	Saturday December 22 2007 Comments (10) Snatch – max single Clean & Jerk – max single Post numbers and questions to comments.


	Sunday December 23 2007 Comments (3) Rest day


	Monday December 24 2007 Comments (11) Snatch – 85% x 1 x 4 Clean & Jerk – 85% x 1 x 4 Front Squat – 85% x 2 x 3 Overhead DB sit-ups – 40 total – 15% BW/DB Post numbers and questions to comments.


	Tuesday December 25 2007 Comments (10) Muscle Snatch + OHS + snatch balance – heavy muscle snatch x 4 sets Snatch – 70% x 1 x 5 Clean & Jerk – 70% x 1 x 5 2 rounds for time of: 50 m sprint 20 1-arm KB swings 25% BW Rest 2 minutes 2 rounds for time of: 15 pull-ups 10 box jumps – med height Post numbers and questions to comments.


	Wednesday December 26 2007 Comments (11) Snatch – 85% x 1 x 4 Clean & Jerk – 85% x 1 x 4 Front Squat – 85% x 2 x 3 3 rounds for time of: 20 KB side bends – 30% BW 15 GHD sit-ups Post numbers and questions to comments.


	Thursday December 27 2007 Comments (0) Rest Day


	Friday December 28 2007 Comments (10) Tall Clean + hang clean + push jerk – med weight x 3 sets Snatch – 70% x 1 x 5 Clean & Jerk – 70% x 1 x 5 Front & Lateral Planks – near max time Post numbers and questions to comments.


	Saturday December 29 2007 Comments (9) Snatch – 90% x 1 x 2 Clean & Jerk – 90% x 1 x 2 Front Squat - 90% x 2 x 2 2 rounds for time of: (1 minute rest between rounds) 20 sprawl ball – 10% BW 20 pull-ups 20 ball slams – 10% BW 500 m row Post numbers and questions to comments.


	Sunday December 30 2007 Comments (1) Rest Day


	Monday December 31 2007 Comments (11) Snatch – 80% x 1 x 4 Clean & Jerk – 80% x 1 x 4 Front Squat – 80% x 2 x 3 2 rounds for time of: 300 m row 10 box jumps 25 sit-ups 1 min rest Wednesday we'll be attempting to hit 100% on the snatch and clean & jerk. If you're feeling slow or the weights are feeling heavy today, do fewer sets with 80%. Post numbers and questions to comments.


	Tuesday January 1 2008 Comments (6) Snatch – 70% x 1 x 4 Clean & Jerk – 70% x 1 x 4 Front & Lateral Plans - 3 easy sets Post numbers and questions to comments.


	Wednesday January 2 2008 Comments (13) Snatch – 100% x 1 Clean & Jerk – 100% x 1 Front Squat – 100% x 1 Post numbers and questions to comments.


	Thursday January 3 2008 Comments (10) Rest Day


	Friday January 4 2008 Comments (7) Snatch push press + overhead squat + snatch balance – light x 2 x 4 Snatch – 70% x 1 x 5 Clean & Jerk – 70% x 1 x 5 Post numbers and questions to comments.


	Saturday January 5 2008 Comments (7) Snatch – 90% x 1 x 3 Clean & Jerk – 90% x 1 x 3 Front Squat – 90% x 2 x 2 4 rounds for time of: 100 m sprint 12 pull-ups 50 m sprint 8 DB push press 20% BW Post numbers and questions to comments.


	Sunday January 6 2008 Comments (3) Rest Day


	Monday January 7 2008 Comments (20) Snatch – 90% x 1 x 3 Clean & Jerk – 90% x 1 x 3 Front Squat – 90% x 2 x 2 5-8 rounds for time of: 5 KB swings – 32% BW 5 kipping pull-ups 5 KB cross chops (each side) – 25% BW 5 clapping push-ups Post numbers and questions to comments.


	Tuesday January 8 2008 Comments (7) Clean & Jerk drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 Post numbers and questions to comments.


	Wednesday January 9 2008 Comments (14) Snatch – 90% x 1 x 1 Clean & Jerk – 90% x 1 x 1 Front Squat – 90% x 2 x 2 3 rounds for time of: 10 Box jumps – knee/mid-thigh height 20 sand bag power cleans – 30% BW 600 m row 30 seconds rest Post numbers and questions to comments.


	Thursday January 10 2008 Comments (6) Rest Day


	Friday January 11 2008 Comments (7) Snatch drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 Post numbers and questions to comments.


	Saturday January 12 2008 Comments (11) Snatch – 95% x 1 Clean & Jerk – 95% x 1 Front Squat – 95% x 1 x 2 Post numbers and questions to comments.


	Sunday January 13 2008 Comments (3) Rest Day


	Monday January 14 2008 Comments (9) Snatch - 90% x 1 x 2 Clean & Jerk - 90% x 1 x 2 Front squat - 90% x 2 Post numbers and questions to comments.


	Tuesday January 15 2008 Comments (11) Snatch - 85% x 1 x 3 Clean & Jerk - 85% x 1 x 3 Post numbers and questions to comments.


	Wednesday January 16 2008 Comments (8) Snatch - 75% x 1 x 3 Clean & Jerk - 75% x 1 x 3 Post numbers and questions to comments.


	Thursday January 17 2008 Comments (3) Rest Day


	Friday January 18 2008 Comments (8) Snatch - 50% x 1 x 3 Clean & Jerk - 50% x 1 x 3 Post numbers and questions to comments.


	Saturday January 19 2008 Comments (11) Snatch - PR attempt (3 max) Clean & Jerk - PR attempt (3 max) Front squat - PR attempt Post numbers and questions to comments.


	Sunday January 20 2008 Comments (0) Rest Day


	Monday January 21 2008 Comments (8) Back squat - take up to a med-heavy single Press - 5 x 3 med-heavy 2 rounds for time of: 200 m sprint 15 pull-ups 10 Turkish get-ups - 25% BW 15 pull-ups 200 m sprint 2 min rest Post numbers and questions to comments.


	Tuesday January 22 2008 Comments (11) For time: 1000 m row 5 sandbag clean + push press - 50% BW 30 KB swings - 30% BW 750 m row 10 sandbag clean + push press 25 KB swings 500 m row 15 sandbag clean + push press 20 KB swings Post numbers and questions to comments.


	Wednesday January 23 2008 Comments (14) Snatch - 5 x 2 light-med weight - work speed and technique Front squat - take up to med-heavy single Snatch push press - 5 x 3 Pull-ups - 3 x max Post numbers and questions to comments.


	Thursday January 24 2008 Comments (10) Rest Day


	Friday January 25 2008 Comments (16) Clean & jerk - 5 sets - doubles for the weaker part of the lift, e.g. 1 clean + 2 jerks Snatch pull - 95% x 3 x 3 20-15-10 reps of: Wall ball - 10% BW Kipping pull-ups Ring dips 90 sec; 60 sec; between rounds Post numbers and questions to comments.


	Saturday January 26 2008 Comments (3) Snatch Clean & Jerk Back squat Ab work of choice Post numbers and questions to comments.


	Sunday January 27 2008 Comments (0) Rest Day


	Monday January 28 2008 Comments (21) Back squat – 78% x 2 x 5 Snatch deadlift – heavy single Push press – 5 x 3 Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) Glute-ham sit-ups – 3 x 15 Post numbers and questions to comments.


	Tuesday January 29 2008 Comments (20) Power clean + push jerk + jerk – 80% of best power clean x 4 sets Tall snatch – 5 x 2 - med weight; work speed 3 rounds for time of: 8 1-arm DB snatch - 20% BW 5 ball slams - 15% BW 1 min rest 3 rounds for time of: 5 box jumps (high as possible) 12 KB cross-chops - 25% BW Post numbers and questions to comments.


	Wednesday January 30 2008 Comments (17) Front squat – 75% x 2 x 5 Clean pull – heavy single Rack jerk behind the neck – heavy single 3 rounds for time of: 13 KB swings – 30% BW 18 Jumping ring dips 23 kipping pull-ups Post numbers and questions to comments.


	Thursday January 31 2008 Comments (9) Rest Day


	Friday February 1 2008 Comments (13) Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets Tall clean – 5 x 2 7 rounds for time of: 200 m row 5 burpees Post numbers and questions to comments.


	Saturday February 2 2008 Comments (5) Snatch – heavy single Clean & jerk – heavy single Back squat – heavy single Rest 10-15 minutes between each exercise Post numbers and questions to comments.


	Sunday February 3 2008 Comments (5) Rest Day


	Monday February 4 2008 Comments (23) Front squat – 81% x 2 x 5 Clean deadlift – heavy single Push press – 5 x 3 Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) Glute-ham sit-ups – 3 x 15 Post numbers and questions to comments.


	Tuesday February 5 2008 Comments (13) Power snatch + overhead squat + mid-hang snatch– med weight x 5 sets Mid-hang clean + push press + jerk – med weight x 5 sets Rounds in 10 minutes of: 5 kipping pull-ups 5 sit-ups 5 jumping squats 5 clapping push-ups Post numbers and questions to comments.


	Wednesday February 6 2008 Comments (9) Back squat – 78% x 2 x 5 Snatch pull – heavy single Rack jerk – heavy single Turkish Get-up sit-ups – 30% BW x 8 x 3 3 rounds for time of: 100 m sprint 10 sand bag power clean + push press - 35% BW 10 KB deadlift high pulls – 30% BW Post numbers and questions to comments.


	Thursday February 7 2008 Comments (5) Rest Day


	Friday February 8 2008 Comments (18) Power clean + front squat + mid-hang clean - 5 med-weight sets Overhead squat – heavy single 3 rounds for time of: 500 m row 15 push-up + 3 kick-backs Push-up + kick backs: Perform a push-up and jump both feet forward to the hands and immediately back into push-up position 3 times. This constitutes one of the 15 reps. Post numbers and questions to comments.


	Saturday February 9 2008 Comments (20) Snatch – heavy single Clean & Jerk – heavy single Front squat – heavy single Rest 10-15 minutes between each exercise. Post numbers and questions to comments.


	Sunday February 10 2008 Comments (10) Rest Day


	Monday February 11 2008 Comments (20) Back squat – 84% x 2 x 5 Snatch deadlift – heavy single Push press – 5 x 3 – try to add weight from last wk Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) Turkish get-up sit-ups – heaviest for 3 x 8 Post numbers and questions to comments.


	Tuesday February 12 2008 Comments (13) Muscle snatch – heavy single Snatch – 65% x 2 x 8 Clean & Jerk – 65% x 8 sets (2 reps of the weaker lift per set, e.g. 1 cln + 2 jrk) 3 rounds for time of: 200 m sprint 15 wall ball – 10% BW Post numbers and questions to comments.


	Wednesday February 13 2008 Comments (11) Front squat – 78% x 2 x 5 Clean pull – heavy single Rack jerk behind the neck – heavy single 3 rounds for time of: 16 1-arm DB split snatches – 15% BW 20 KB cross-chops 25 kipping pull-ups Post numbers and questions to comments.


	Thursday February 14 2008 Comments (12) Rest Day


	Friday February 15 2008 Comments (11) Muscle snatch – 80% of Tues x 2 x 3 Power snatch – 60% (of best snatch) x 2 x 4 Power clean + jerk – 60% (of best CJ) x 1 x 4 5 rounds for time of: 5 box jumps – 20-30” 5 ball slams – 10% BW 5 Oh-Susies 5 kipping pull-ups Post numbers and questions to comments.


	Saturday February 16 2008 Comments (4) Snatch – 90% x 1 Clean & jerk – 90% x 1 Back squat – 90% x 1 Core work of choice Post numbers and questions to comments.


	Sunday February 17 2008 Comments (9) Rest Day


	Monday February 18 2008 Comments (9) Front squat - 84% x 2 x 5 Clean pull - work up to 100% x 2 Push press - 5 x 1 heavy Pull-ups - 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) DB overhead sit-ups - 15%/DB x 8 x 3 Post numbers and questions to comments. This is week 4 of the current mesocycle. We'll be tapering slightly in order to attempt records on Saturday.


	Tuesday February 19 2008 Comments (11) Muscle snatch - take to a tough but manageable double for 3 sets Power snatch + snatch - 60% x 3 sets Clean + push jerk + jerk - 60% x 3 sets 3 rounds for time of: 10 sandbag power clean + 2 lunge - 30% BW 30 sit-ups 10 KB swings - 25% BW Post numbers and questions to comments.

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