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 4
16 weeks

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This is a 16-week cycle of 4-week blocks, alternating between strength emphasis and classic lift emphasis.

	Monday December 15 2008 Comments (36) Back squat - 83% x 3 x 5 Snatch deadlift - 110% (of snatch) x 3 x 3 Push press - 80% x 5 x 5 Pull-ups - (6, 8, 10 reps) x 2 Weighted sit-ups - 3 x 10 Week 1 - Strength mesocycle 1


	Tuesday December 16 2008 Comments (27) Mid-hang muscle snatch - 60% x 3 x 3 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets 10-16-20 reps for time: KB swings - 30% BW KB clean + 2 push press (each side) - 30% BW


	Wednesday December 17 2008 Comments (32) Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 Snatch pull - 100% (of snatch) x 3 x 3 Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single 3 rounds for time of: 15 KB deadlift high pull - 30% BW 20 KB 1-arm snatch - 25% BW


	Thursday December 18 2008 Comments (6) Rest


	Friday December 19 2008 Comments (20) Power snatch - 75% x 2 x 3 Snatch balance - heavy single; 80% x 2 x 2 5 rounds for time: 8 kipping pull-ups 200 m row


	Saturday December 20 2008 Comments (20) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Ab wheel - 3 x 15


	Sunday December 21 2008 Comments (3) Rest


	Monday December 22 2008 Comments (20) Back squat - 85% x 3 x 5 Clean deadlift - 115% x 3 x 3 Push press - 83% x 5 x 5 Bent row - test max; 77% x 8 x 3 Weighted GHD sit-ups - 3 x 6 Strength Cycle 1 - Week 2


	Tuesday December 23 2008 Comments (17) Mid-hang muscle snatch - 62% x 3 x 3 2-position snatch (floor, mid-thigh) - 60% x 4 sets 4 rounds for time of: 250 m row 7 sand bag power clean + push press - 35% BW


	Wednesday December 24 2008 Comments (18) Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 Snatch pull - 103% (of snatch) x 3 x 3 Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 3 rounds for time of: 10 sand bag halfmoons - 25% BW 10 clapping push-ups


	Thursday December 25 2008 Comments (8) Rest


	Friday December 26 2008 Comments (20) Power clean - 75% x 2 x 3 Overhead squat - heavy single - 80% x 2 x 2 3 rounds for time of: 100 m sprint 15 kipping pull-ups


	Saturday December 27 2008 Comments (11) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Ab work of choice


	Sunday December 28 2008 Comments (2) Rest


	Monday December 29 2008 Comments (22) Back squat - 87% x 2 x 4 Snatch deadlift - 118% (of snatch) x 2 x 3 Push press - 85% x 4 x 5 Bent row - 80% x 6 x 3 Hanging leg raise - 3 x 15 Strength Cycle 1 - Week 3


	Tuesday December 30 2008 Comments (20) Muscle snatch - 65% x 3 x 3 Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets 20-15-10 reps of: KB swings - 35% BW Kipping pull-ups


	Wednesday December 31 2008 Comments (16) Front squat - 80% x 3 x 5 Snatch pull - 105% (of snatch) x 2 x 3 Rack jerk - heavy single 3 rounds for time of: 500 m row 30 sit-ups 10 box jumps


	Thursday January 1 2009 Comments (1) Rest


	Friday January 2 2009 Comments (17) Tall snatch - 30% x 3 x 3 Power snatch + snatch - 65% x 4 sets Snatch balance - heavy single For time: 5 kipping pull-ups 20 push ball - 10% BW 10 kipping pull-ups 15 push ball 15 kipping pull-ups 10 push ball 20 kipping pull-ups 5 push ball


	Saturday January 3 2009 Comments (19) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Glute-ham raises - 3 x 15 Ab work of choice


	Sunday January 4 2009 Comments (3) Rest


	Monday January 5 2009 Comments (22) Back squat - 90% x 2 x 2 Snatch pull - 107% (of snatch) x 1 x 2 Press - 80% x 4 x 4 Weighted GHD sit-ups - 3 x 10 Russian twists - 3 x 20 Strength Cycle 1 - Week 4


	Tuesday January 6 2009 Comments (16) Muscle snatch - 70% x 3 x 3 Clean + push jerk + hang clean + jerk - 60% x 3 sets 3 rounds for time of: 200 m sprint 20 kipping pull-ups


	Wednesday January 7 2009 Comments (28) Front squat - heavy single (~90-95%) Rack jerk - 80% x 1 x 3 3 rounds for time of: 400 m row 10 box jumps 5 clapping push-ups


	Thursday January 8 2009 Comments (13) Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets Tall snatch - 35% (of snatch) x 2 x 3 Pull-ups - 3 x max Hanging leg raises - 3 x 15


	Friday January 9 2009 Comments (4) Rest


	Saturday January 10 2009 Comments (18) Snatch - max attempt Clean & jerk - max attempt Front squat - max attempt Ab work of choice


	Sunday January 11 2009 Comments (14) Rest


	Monday January 12 2009 Comments (15) Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 10 (GHD sit-up + 2 Russian twists) - 3 sets Bulgarian Cycle 1 Week 1


	Tuesday January 13 2009 Comments (30) Power snatch - 80% x 2 x 3 Power clean & jerk - 80% x 1 + 2 x 3 3 rounds for time of: 15 kipping pull-ups 10 KB snatch (swing) - 25% BW


	Wednesday January 14 2009 Comments (21) Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Back squat - 85% x 2 x 3 For time: 200 m row 20 sit-ups 300 m row 30 sit-ups 400 m row 5 burpees


	Thursday January 15 2009 Comments (9) Rest


	Friday January 16 2009 Comments (11) Power snatch - max attempt (only 1 attempt at record) Power clean - max attempt (only 1 attempt at record) 3 sets of: A. Pull-ups - max reps B. Knees to elbows - 15


	Saturday January 17 2009 Comments (10) Snatch - 90% x 1 x 2 Clean & jerk - 90% x 1 x 2 Front squat - 90% x 2 x 2 Ab work of choice


	Sunday January 18 2009 Comments (15) Rest


	Monday January 19 2009 Comments (22) Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 Weighted GHD sit-ups - 3 x 10 KB sidebends - 3 x 10 Bulgarian Cycle 1 Week 2


	Tuesday January 20 2009 Comments (17) Muscle snatch - heavy single Snatch - 80% x 1 x 5 Clean & jerk - 80% x 1 x 5 3 rounds for time of: 15 kipping pull-ups 25 sit-ups


	Wednesday January 21 2009 Comments (20) Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 2 Back squat - 90% x 2 x 2 20-16-12 reps for time of: Kipping pull-ups DB power snatch - 20% BW


	Thursday January 22 2009 Comments (20) Rest


	Friday January 23 2009 Comments (16) Power snatch + snatch - 80% (or pwr sn) x 3 sets Clean + push jerk + jerk - 70% (of CJ) x 3 sets 3 rounds for time: 600 m row 1 min rest


	Saturday January 24 2009 Comments (10) Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Front squat - 95% x 1 x 2 Ab work of choice


	Sunday January 25 2009 Comments (5) Rest


	Monday January 26 2009 Comments (46) Snatch - 100% x 1 Clean & jerk - 90% x 1 x 2 Front squat - heavy single Overhead sit-ups - 3 x 10 Bulgarian Cycle 1 Week 3


	Tuesday January 27 2009 Comments (18) Mid-hang muscle snatch - 65% x 2 x 3 Power snatch - 80% x 1 x 3 Power clean & power jerk - 80% x 1 x 3 Pull-ups - 3 x max Knees to elbows - 3 x 15


	Wednesday January 28 2009 Comments (14) Clean & jerk - 100% x 1 Snatch - 90% x 1 x 2 Back squat - heavy single Weighted GHD sit-ups - 3 x 10


	Thursday January 29 2009 Comments (14) Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 3 rounds for time: 10 KB swings - 30% BW 10 Sandbag shoulder cleans - 50% BW


	Friday January 30 2009 Comments (7) Rest


	Saturday January 31 2009 Comments (10) Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Front squat - 95% x 1 x 2 Kipping pull-ups - 3 x max Ab work of choice


	Sunday February 1 2009 Comments (0) Rest


	Monday February 2 2009 Comments (13) Muscle snatch - heavy single Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Front squat - 90% x 1 Weighted GHD sit-ups - 3 x 10 Bulgarian Cycle 1 Week 4


	Tuesday February 3 2009 Comments (7) Snatch - 85% x 1 x 2 Clean & jerk - 85% x 1 x 2 15-10-5 reps for time of: Kipping pull-ups Box jumps


	Wednesday February 4 2009 Comments (6) Muscle snatch - 85% x 1 x 2 Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 3 sets of: A. Hanging leg raise x 15 B. KB side bend x 10/side


	Thursday February 5 2009 Comments (0) Snatch - 70% x 1 x 4 Clean & jerk - 70% x 1 x 4 Light ab work of choice


	Friday February 6 2009 Comments (14) Rest


	Saturday February 7 2009 Comments (4) Snatch - max Clean & jerk - max Front squat - max


	Sunday February 8 2009 Comments (2) Rest


	Monday February 9 2009 Comments (18) Back squat - 83% x 3 x 5 Snatch deadlift - 110% (of snatch) x 3 x 3 Push press - 80% x 5 x 5 3 sets of: A. Chin-ups x max B. Weighted GHD sit-ups x 10 Strength Cycle 2 - Week 1


	Tuesday February 10 2009 Comments (16) 3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets Push jerk + jerk - 70% (of jerk) x 4 sets 3 rounds for time of: 10 sandbag power clean + push press - 50% BW 15 kipping pull-ups


	Wednesday February 11 2009 Comments (13) Front squat - heavy single; 80% of that x 3 x 3 Snatch pull - 100% (of snatch) x 3 x 3 Rack jerk - heavy single 5 rounds for time of: 5 burpees 5 ball slams - 15% BW 5 KB swings - 30% BW 5 box jumps - mid-thigh+


	Thursday February 12 2009 Comments (6) Rest


	Friday February 13 2009 Comments (1) Snatch balance - heavy single 3-position snatch (floor, knee, mid-thigh) - 60% (of snatch) x 3 sets Muscle snatch - heavy single 3 rounds for time: 400 m row 10 broad jumps 30 sec rest


	Saturday February 14 2009 Comments (1) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Ab work of choice


	Sunday February 15 2009 Comments (6) Rest


	Monday February 16 2009 Comments (8) Back squat - 85% x 3 x 5 Clean deadlift - 115% (of clean) x 3 x 3 Push press - 82% x 5 x 5 1 GHD sit-up + 2 Russian Twist - 3 x 10 Strength Cycle 2 - Week 2


	Tuesday February 17 2009 Comments (14) Muscle snatch - heavy single 2-position clean & 2 jerk (floor, mid-thigh) - 65% (of CJ) x 4 sets 3 rounds for time: 10 KB deadlift high-pulls - 40% BW 15 kipping pull-ups


	Wednesday February 18 2009 Comments (9) Front squat - 78% x 3 x 5 Snatch pull - 103% (of snatch) x 3 x 3 Rack jerk - heavy single For time: 50 m sprint 15 burpees 50 m sprint 10 burpees 50 m sprint 5 burpees


	Thursday February 19 2009 Comments (13) Rest


	Friday February 20 2009 Comments (8) 2-position snatch - 65% x 3 sets Overhead squat - heavy single For time: 600 m row 20 kipping pull-ups 500 m row 15 kipping pull-ups 400 m row 10 kipping pull-ups 300 m row 5 kipping pull-ups


	Saturday February 21 2009 Comments (10) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Ab work of choice


	Sunday February 22 2009 Comments (0) Rest


	Monday February 23 2009 Comments (8) Back squat - 87% x 2 x 4 Snatch deadlift - 118% x 2 x 3 Push press - 84% x 4 x 5 Hanging leg raise - 3 x 15 Strength Cycle 2 - Week 3


	Tuesday February 24 2009 Comments (7) 2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets Clean & jerk - 70% x 1 x 3 3 rounds for time of: 6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW 15 kipping pull-ups


	Wednesday February 25 2009 Comments (11) Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1 Snatch pull - 105% (of snatch) x 2 x 3 Rack jerk - heavy single 15-10-5 reps for time of: KB swings - 40% BW Box jumps - mid-thigh+


	Thursday February 26 2009 Comments (4) Rest


	Friday February 27 2009 Comments (4) Snatch - 70% x 1 x 5 Snatch balance - heavy single 5 rounds for time: 250 m row 8 pull-ups


	Saturday February 28 2009 Comments (5) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Good morning - light/med x 10 x 3 Ab work of choice


	Sunday March 1 2009 Comments (4) Rest


	Monday March 2 2009 Comments (10) Back squat - 90% x 2 x 2 Snatch pull - 107% x 1 x 2 Press - 80% x 3 x 4 3 rounds for time of: 20 1-arm DB power snatch - 20% BW (10 reps each arm) 20 kipping pull-ups Strength Cycle 2 - Week 4


	Tuesday March 3 2009 Comments (3) Muscle snatch - heavy single Snatch balance - heavy single; 80% (of single) x 1 x 2 Clean & jerk - 60% x 2 x 3 Weighted GHD sit-up + 2 Russian twists - 3 x 10


	Wednesday March 4 2009 Comments (3) Front squat - heavy single Snatch - 60% x 2 x 4 Rack jerk - 75% x 1 x 3 Ab roll-outs - 3 x 15


	Thursday March 5 2009 Comments (10) Rest


	Friday March 6 2009 Comments (1) Muscle snatch - 75% x 2 x 3 Snatch - 60% x 1 x 3 Clean & jerk - 60% x 1 x 3 Pull-ups - 3 x max


	Saturday March 7 2009 Comments (1) Snatch - max Clean & jerk - max Back squat - max ab work of choice


	Sunday March 8 2009 Comments (1) Rest


	Monday March 9 2009 Comments (12) Snatch - heavy single Clean & jerk - 85% x 1 x 2 Front squat - heavy single Planks (front, side) - 3 x max Bulgarian Cycle 2 Week 1


	Tuesday March 10 2009 Comments (8) Muscle snatch + 2 OHS - heavy MS single Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 20-15-10 reps for time of: Push ball Kipping pull-ups


	Wednesday March 11 2009 Comments (6) Snatch - heavy single Clean & jerk - 85% x 1 x 2 Front squat - heavy single 4 rounds for time of: 200 m row 10 KB cross-chops (5/side) - 25% BW


	Thursday March 12 2009 Comments (4) Rest OR Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3


	Friday March 13 2009 Comments (2) Snatch balance - 70% x 2 x 3 Power snatch - 80% x 1 x 3 Power clean & jerk - 80% x 1 x 3 3 rounds for time of: 15 kipping pull-ups 5 box jumps - mid-thigh+


	Saturday March 14 2009 Comments (1) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Ab work of choice


	Sunday March 15 2009 Comments (0) Rest


	Monday March 16 2009 Comments (10) Snatch - 90% x 1 x 2 Clean & jerk - 85% x 1 x 3 Front squat - 90% x 2 x 2 Ab wheel - 3 x 15 Bulgarian Cycle 2 Week 2


	Tuesday March 17 2009 Comments (2) Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 2 20-15-10 reps for time of: Kipping pull-ups Box jumps


	Wednesday March 18 2009 Comments (3) Clean & jerk - 90% x 1 x 2 Snatch - 85% x 1 x 3 Front squat - 90% x 2 x 2 3 rounds for time of: 400 m row 10 push press - 70% BW


	Thursday March 19 2009 Comments (6) Rest OR Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3


	Friday March 20 2009 Comments (3) Snatch - heavy single Clean & jerk - 80% x 1 x 3 Pull-ups - 3 x max Overhead sit-ups - 3 x 8


	Saturday March 21 2009 Comments (1) Clean & jerk - heavy single Snatch - 80% x 1 x 3 Front squat - heavy single; 85% of that x 2 x 2 Ab work of choice


	Sunday March 22 2009 Comments (0) Rest


	Monday March 23 2009 Comments (14) Snatch - 95% x 1 Clean & jerk - 90% x 1 x 2 Front squat - 90% x 2 x 2 Hanging leg raise - 3 x 15 Bulgarian Cycle 2 Week 3


	Tuesday March 24 2009 Comments (6) Muscle snatch - 75% x 3 x 3 Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 3 3 rounds for time of: 15 kipping pull-ups 15 push press - 55%


	Wednesday March 25 2009 Comments (3) Snatch - 90% x 1 x 2 Clean & jerk - 95% x 1 Front squat - 90% x 2 x 2 3 rounds for time of: 10 1-arm DB power snatch (5/side) - 20% BW 25 sit-ups


	Thursday March 26 2009 Comments (10) Rest OR Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3


	Friday March 27 2009 Comments (3) Power snatch - 70% x 2 x 4 Power clean & push jerk - 70% x 2 x 4 For time: 500 m row 15 box jumps 400 m row 10 box jumps 300 m row 5 box jumps


	Saturday March 28 2009 Comments (3) Snatch - 90% x 1 x 2 Clean & jerk - 90% x 1 x 2 Front squat - 90% x 2 x 2 Pull-ups - 3 x max GHD sit-up + 4 Russian twist - 3 x 10


	Sunday March 29 2009 Comments (2) Rest


	Monday March 30 2009 Comments (7) Snatch - 94% x 1 Clean & Jerk - 94% x 1 Front squat - heavy single; 80% x 1 x 2 Planks - front/lateral - 3 x max Bulgarian Cycle 2 - Week 4


	Tuesday March 31 2009 Comments (10) Muscle snatch + 2 snatch balance - 45% (or snatch) x 3 sets Snatch - 88% x 1 Clean & jerk - 88% x 1 3 rounds for time: 200 m run 20 kipping pull-ups


	Wednesday April 1 2009 Comments (15) Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 2 Knees to elbows - 3 x 20 For time: 500 m row 1 min rest 350 m row 45 sec rest 200 m row


	Thursday April 2 2009 Comments (3) Snatch - 70% x 1 x 4 Clean & jerk - 70% x 1 x 3 Planks - front/lateral - 80% of Monday's times


	Friday April 3 2009 Comments (8) Rest Get ready for max attempts tomorrow. Ice baths, stretching, foam rolling and lots of sleep!


	Saturday April 4 2009 Comments (4) Snatch - Max Clean & jerk - Max Front squat - Max Ab work of choice


	Sunday April 5 2009 Comments (0) Rest Next week will be a back-off week before the next cycle starts. Get lots of rest, massage if you can, cold water, and don't spaz out on training.

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