Training Cycles for Olympic Weightlifting and Weight Lifting

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

Strength Development Cycle
12 weeks

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This is a 12-week cycle based on the strength & power development cycle in Olympic Weightlifting by Greg Everett

	Monday August 31 2009 Comments (26) Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets Jerk - 70% x 3 x 2; 75% x 3 x 3 Clean pull - 90% x 7 x 4 Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2 V-ups - 3 x 15 Week 1


	Tuesday September 1 2009 Comments (10) Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2 Push press - 75% x 5 x 5 3 rounds: 100 m sprint 10 broad jumps 10 kipping pull-ups


	Wednesday September 2 2009 Comments (7) Muscle snatch - 60% x 5; 65% x 4; 70% x 3 x 2 3-position clean (floor, knee, mid-thigh) - 65% x 2 sets; 70% x 3 sets Clean deadlift - 100% (of clean) x 7 x 4 Front squat - 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5 Weighted sit-ups - 3 x 10


	Thursday September 3 2009 Comments (2) Rest


	Friday September 4 2009 Comments (7) 3-position Snatch - 65% x 2 sets; 70% x 3 sets Snatch pull - 90% (of snatch) x 7 x 4 Snatch push press - 70% x 5 x 3; 75% x 5 x 2 3 rounds for time: 10 burpees 20 KB swings - 25% BW


	Saturday September 5 2009 Comments (12) Snatch - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 Clean & jerk - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 Snatch shrug - 105% (of snatch) x 8 x 5 Back squat - 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2 Ab wheel - 3 x 15


	Sunday September 6 2009 Comments (5) Rest


	Monday September 7 2009 Comments (17) Power snatch + 2 snatch - 70% x 2 sets; 75% x 3 sets Jerk - 75% x 3 x 5 Clean pull - 93% (of clean) x 5 x 5 Back squat - 65% x 6; 70% x 6; 75% x 6; 80% x 5 x 2 Ab wheel - 3 x 15 Week 2


	Tuesday September 8 2009 Comments (10) Power clean + 2 clean - 70% x 2 sets; 75% x 2 sets Snatch balance - 65% x 3 x 2; 70% x 3; 75% x 3 x 2 Push Press - 78% x 5 x 5 3 rounds for time: 500 m row 3 rope climbs


	Wednesday September 9 2009 Comments (7) 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3 Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2 20-15-10 reps for time: Box jump - mid-thigh DB muscle snatch - (25% of best bar MS each)


	Thursday September 10 2009 Comments (8) Rest


	Friday September 11 2009 Comments (4) 3-position snatch (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 3 sets Snatch pull - 93% (of snatch) x 5 x 5 Snatch push press - 75% x 5 x 5 Back squat - 65% x 5; 70% x 5; 75% x 4; 80% x 3 x 2 Weighted sit-up - 3 x 10


	Saturday September 12 2009 Comments (1) Snatch - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1 Clean & jerk - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1 RDL - 55% (of back squat) x 8 x 4 Hanging leg raise - 3 x 15 3 rounds for time: 15 kipping pull-ups 10 burpees


	Sunday September 13 2009 Comments (4) Rest


	Monday September 14 2009 Comments (3) Power snatch + snatch - 75% x 4 sets Jerk - 78% x 3 x 5 Clean pull - 96% x 5 x 5 Back squat - 75% x 5, 80% x 5 x 3, 83% x 3, 80% x 4 Ab wheel - 3 x 15 Week 3


	Tuesday September 15 2009 Comments (7) Power clean + clean - 75% x 4 sets Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3 Push Press - 80% x 5 x 5 3 rounds for time: 15 kipping pull-up 10 box jump - mid-thigh+


	Wednesday September 16 2009 Comments (4) 2-position clean (floor, mid-thigh) - 75% x 2 sets, 80% x 2 sets Clean deadlift - 105% (of clean) x 5 x 5 Front squat - 75% x 5, 80% x 4 x 2, 85% x 3 x 2 3 rounds for time: 10 1-arm DB overhead walking lunge (5/side) 10 hanging leg raise 10 GHR


	Thursday September 17 2009 Comments (3) Rest


	Friday September 18 2009 Comments (0) 2-position snatch - 75% x 2 sets, 80% x 2 sets Snatch pull - 96% x 5 x 5 Snatch push press - 78% x 5 x 5 Back squat - 75% x 5 x 2, 80% x 5 x 4


	Saturday September 19 2009 Comments (2) Snatch - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1 Clean & jerk - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1 RDL - 58% (of back squat) x 8 x 4 5 rounds for time: 8 kipping pull-ups 8 GHB sit-ups


	Sunday September 20 2009 Comments (0) Rest


	Monday September 21 2009 Comments (3) Power snatch + snatch - 77% x 2 x 4 Jerk - 80% x 2 x 5 Clean pull- 98% x 4 x 5 Back squat - 80% x 5 x 2, 85% x 4 x 3 Weighted sit-ups - 3 x 10 Week 4


	Tuesday September 22 2009 Comments (7) Power clean + clean - 75% x 4 sets Snatch balance - 70% x 3, 75% x 3 x 2, 80% x 3 x 2 Push press - 82% x 4 x 5 3 rounds for time: 10 Turkish get-ups (5/side) 15 kipping pull-ups


	Wednesday September 23 2009 Comments (4) Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3 2-position clean (floor, mid-thigh) - 77% x 2 x 2, 81% x 2 x 2 Snatch deadlift - 105% (of snatch) x 5 x 5 Front squat - 80% x 4 x 3, 85% x 4 x 2 For time: 500 m row 20 hanging leg raise 400 m row 15 hanging leg raise 300 m row 10 hanging leg raise


	Thursday September 24 2009 Comments (9) Rest


	Friday September 25 2009 Comments (2) 2-position snatch - 77% x 2 sets, 81% x 2 sets Snatch pull - 96% (of snatch) x 5 x 5 Snatch push press - 81% x 5 x 5 Back squat - 85% x 4 x 3, 85% x 3 x 2 Weighted sit-ups - 3 x 10


	Saturday September 26 2009 Comments (2) Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1 Clean & jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1 RDL - 60% (of back squat) x 7 x 4 3 rounds for time: 20 kipping pull-ups 8 box jumps


	Sunday September 27 2009 Comments (3) Rest


	Monday September 28 2009 Comments (4) Power snatch - 70% x 3 x 5 Jerk - 73% x 3 x 4 Clean pull - 88% x 3 x 3 Back squat - 70% x 3 x 2, 75% x 2 x 3 Planks - 3 x max front/side Week 5


	Tuesday September 29 2009 Comments (4) Power clean - 70% x 3 x 5 Snatch balance - 65% x 3 x 5 Push press - 72% x 3 x 5 3 rounds for time: 100 m sprint 30 sledgehammer swings (15/side)


	Wednesday September 30 2009 Comments (8) 2-position clean (floor, knee) - 70% x 2 x 5 Snatch deadlift - 95% (of snatch) x 3 x 4 Front squat - 70% x 3 x 3, 75% x 3 x 2 3 rounds for time: 20 m sled pull 20 m sled pull backpedal 15 kipping pull-ups


	Thursday October 1 2009 Comments (1) Rest


	Friday October 2 2009 Comments (2) 2-position snatch (floor, knee) - 70% x 2 x 5 Snatch pull - 86% (of snatch) x 3 x 5 Snatch push press - 71% x 4 x 5 Back squat - 75% x 3 x 5 Ab wheel - 3 x 15


	Saturday October 3 2009 Comments (4) Snatch - 70% x 2, 75% x 2, 77% x 1 x 2 Clean & jerk - 70% x 2, 75% x 2, 77% x 1 x 2 3 rounds for time: 10 tire flips + jump in/out 40 m farmer's walk 3 sets of: A. 10 back extensions B. 20 sit-ups


	Sunday October 4 2009 Comments (3) Rest


	Monday October 5 2009 Comments (6) Hang snatch (above knee) - 70% x 3 x 4 Jerk - 78% x 3 x 3, 81% x 3 x 2 Clean pull - 100% (of clean) x 3 x 5 Back squat - 86% x 4 x 5 Weighted sit-up - 3 x 10 Week 6


	Tuesday October 6 2009 Comments (13) Hang clean (above knee) - 70% x 3 x 4 Snatch balance - 75% x 3 x 2, 80% x 3 x 3 Push press - 85% x 4 x 5 4 rounds for time: 10 (1 push-up + 2 kick-ups) 1 rope climb


	Wednesday October 7 2009 Comments (10) Clean & jerk - 70% x 3 x 2, 75% x 2 x 3 Clean deadlift - 108% (of clean) x 4 x 5 Front squat - 85% x 4 x 5 3 rounds for time: 10 Sandbag halfmoons - 25% BW 10 box jumps


	Thursday October 8 2009 Comments (1) Rest


	Friday October 9 2009 Comments (3) Snatch - 70% x 3 x 2, 75% x 2 x 3 Snatch pull - 100% (of snatch) x 3 x 5 Snatch push press - 83% x 3 x 5 Back squat - 85% x 4 x 5 Hanging leg raise - 3 x 15 Planks - front/side - 2 x max


	Saturday October 10 2009 Comments (2) Snatch - 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1 Clean & jerk - 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1 Good morning - 30% (of back squat) x 10 x 3 For time: 30 walking lunges (15/side) 30 kipping pull-ups 20 DB walking lunges (DBs at sides) 20 kipping pull-ups 10 1-arm DB overhead walking lunges 10 kipping pull-ups


	Sunday October 11 2009 Comments (5) Rest


	Monday October 12 2009 Comments (10) Hang snatch (above knee) - 73% x 3 x 2, 73% x 2 x 2 Jerk - 82% x 2 x 4 Clean pull off 3" riser - 80% (of clean) x 5 x 5 Back squat - 88% x 3 x 5 SIt-ups - 3 x 25 Ab wheel - 3 x 15 Week 7


	Tuesday October 13 2009 Comments (8) Hang clean (above knee) - 73% x 3 x 2, 73% x 2 x 2 Snatch balance - 78% x 3 x 3, 82% x 2 x 2 Push press - 87% x 4 x 2, 87% x 3 x 3 3 rounds for time: 300 m row 16 1-arm DB power snatch (8/side) - 2 min rest


	Wednesday October 14 2009 Comments (2) Clean & jerk - 75% x 2 x 2, 80% x 1 x 3 Snatch deadlift - 110% (of snatch) x 4 x 5 Front squat - 87% x 3 x 5 For time: bear crawl - 30 m / alt with: DB power clean + push press x 20-15-10 reps (find weight that allows unbroken 20 reps)


	Thursday October 15 2009 Comments (3) Rest


	Friday October 16 2009 Comments (1) Snatch - 75% x 2 x 2, 80% x 1 x 3 Snatch pull off riser - 90% (of snatch) x 5 x 5 Snatch push press - 85% x 4 x 5 3 rounds for time: 15 kipping pull-ups 10 box jumps


	Saturday October 17 2009 Comments (4) Snatch - heavy single Clean & jerk - heavy single Back squat - 85% x 4 x 5 Reverse hyperextensions - 3 x 20 Ab work of choice


	Sunday October 18 2009 Comments (1) Rest


	Monday October 19 2009 Comments (1) Hang snatch - 75% x 2 x 4 Jerk 84% x 2 x 4 Clean pull off riser - 85% x 4 x 5 Back squat - 87% x 3 x 3, 90% x 2 x 2 Weighted back extensions - 3 x 10 Hanging leg raise - 3 x 15 Week 8


	Tuesday October 20 2009 Comments (5) Hang clean - 75% x 2 x 4 Snatch balance - 80% x 3 x 2, 84% x 2 x 2 Push press - 89% x 3 x 4 Rounds in 5 min: 2 KB clean + 2 push press + 2 lunge (alternate sides after each complex)


	Wednesday October 21 2009 Comments (13) Clean & jerk - 75% x 2, 80% x 1 x 4 Clean deadlift - 113% (of clean) x 4 x 5 Front squat - 89% x 2 x 5 4 rounds for time: 10 m sprint x 4 (back and forth, touch floor at each end) 15 kipping pull-ups


	Thursday October 22 2009 Comments (1) Rest


	Friday October 23 2009 Comments (6) Snatch - 75% x 2, 80% x 1 x 4 Snatch pull off riser - 85% x 4 x 5 Snatch push press - 87% x 4 x 2, 87% x 3 x 2 Back squat - 87% x 3 x 5 Weighted sit-up - 3 x 10


	Saturday October 24 2009 Comments (4) Snatch - heavy single; 80% (of single) x 1 x 4 Clean & jerk - heavy single; 80% (of single) x 1 x 4 Good morning - 30% (of back squat) x 8 x 3 3 rounds for time: Farmer's walk - 50 m 12 burpees


	Sunday October 25 2009 Comments (4) Rest


	Monday October 26 2009 Comments (2) Hang snatch - 65% x 2 x 4 Jerk - 75% x 2 x 4 Clean pull of 3" riser - 75% x 3 x 3 Back squat - 80% x 2 x 5 3 sets: A. Good morning (straight knee) - 25% (of back squat) x 8 B. Hanging leg raise x 15 Week 9 - Back-off


	Tuesday October 27 2009 Comments (1) Hang clean - 65% x 2 x 4 Snatch balance - 70% x 3 x 4 4 rounds for time: Kipping pull-ups - max consecutive reps (min. 10) 5 Push press - 75% 3 sets: A. Weighted sit-up x 10 B. Reverse hyper - 3 x 20


	Wednesday October 28 2009 Comments (15) Muscle snatch - 65% x 3 x 3 Clean & jerk - 65% x 2 x 2, 70% x 1 x 3 Front squat - 80% x 2 x 3 3 rounds for time: 20 sandbag halfmoons (10/side) - 15-20% BW 8 box jumps 3 sets: A. Glute-ham raise x 10 B. Ab wheel x 15


	Thursday October 29 2009 Comments (3) Rest


	Friday October 30 2009 Comments (1) Snatch - 65% x 2 x 2, 70% x 1 x 3 Snatch pull off 3" riser - 75% x 3 x 3 Snatch push press - 77% x 4 x 4 Ab exercise of choice - 3-4 sets 3 rounds for time: 10 m shuttle run x 6 2 rope climb 15 KB swing


	Saturday October 31 2009 Comments (2) Snatch - heavy single Clean & jerk - heavy single Back squat - 77% x 2 x 4 3 sets: A. Standing plate twist x 30 B. Sit-ups x 25 C. Reverse hyper x 20


	Sunday November 1 2009 Comments (0) Rest


	Monday November 2 2009 Comments (7) Snatch - 75% x 2 x 4 Jerk - 84% x 3 x 2, 84% x 2 x 2 Clean pull off riser - 90% (of clean) x 3 x 3 Back squat - 90% x 2 x 4 3 sets: A. GHR x 10 B. GHB sit-up x 15 Week 10


	Tuesday November 3 2009 Comments (2) Clean - 75% x 2 x 4 Snatch balance - 83% x 3 x 4 Push press - 90% x 3 x 3 3 rounds for time: 50 m prowler push (uprights) (sub 100 m sprint) 15 kipping pull-ups 90 sec rest


	Wednesday November 4 2009 Comments (4) Clean & jerk - 80% x 1 x 4 Clean deadlift - 115% (of clean) x 3 x 3 Front squat - 90% x 2 x 4 5 rounds for time: 4 box jumps 10 2-arm DB hang muscle snatch


	Thursday November 5 2009 Comments (6) Rest


	Friday November 6 2009 Comments (8) Snatch - 80% x 1 x 4 Snatch pull off 3" riser - 90% (of snatch) x 3 x 3 Snatch push press - 89% x 3 x 3 Back squat - 87% x 2 x 4 3 sets: A. Reverse hyper x 20 B. Weighted sit-up x 10


	Saturday November 7 2009 Comments (3) Snatch - heavy single Clean & jerk - heavy single 3 rounds for time: 400 m row 15 sandbag push press - 30% BW 3 sets: A. Weighted back extensions x 10; drop weight, GHR x 6 B. Hanging leg raise x 15


	Sunday November 8 2009 Comments (0) Rest


	Monday November 9 2009 Comments (1) Snatch - 70% x 2 x 4 Clean & jerk - 70% x 2 x 4 Back squat - 80% x 2 x 4 GHR - 3 x 10 GHB sit-ups - 3 x 15 Week 11


	Tuesday November 10 2009 Comments (1) Snatch - 65% x 2 x 4 Clean & jerk - 65% x 2 x 4 Snatch balance - 75% x 3 x 4 3 rounds for time: 15 KB swings 5 broad jumps


	Wednesday November 11 2009 Comments (5) Snatch - 70% x 2 x 3 Clean & jerk - 70% x 2 x 3 Front squat - 80% x 2 x 4 20-15-10 reps for time: Kipping pull-ups DB push press


	Thursday November 12 2009 Comments (3) Rest


	Friday November 13 2009 Comments (2) Snatch - 70% x 1 x 6 Clean & jerk - 70% x 1 x 6 Back squat - 77% x 2 x 4 3 sets: A. KB sidebends x 10/side B. Hanging leg raise x 15


	Saturday November 14 2009 Comments (3) Snatch - heavy single Clean & jerk - heavy single 5 rounds for time: 5 1-arm DB power snatch 1 rope climb Ab work of choice


	Sunday November 15 2009 Comments (1) Rest


	Monday November 16 2009 Comments (1) Snatch - 75% x 1 x 5 Clean & jerk - 75% x 1 x 5 Back squat - 90% x 1, 93% x 1, 95% x 1 3 sets: A. 10/leg DB lunge B, 15 HLR Week 12


	Tuesday November 17 2009 Comments (3) Snatch - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 Clean & jerk - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 4 rounds for time: 10 m low side shuffle x 4 10/side KB cross-chops


	Wednesday November 18 2009 Comments (3) Snatch - 70% x 1 x 5 Clean & jerk - 70% x 1 x 5 Front squat - 90% x 1 3 intervals: 300 m row rest / 200 m row sprint


	Thursday November 19 2009 Comments (1) Snatch - 60% x 1 x 5 Clean & jerk - 60% x 1 x 5


	Friday November 20 2009 Comments (0) Rest


	Saturday November 21 2009 Comments (0) Snatch - max Clean & jerk - max Back squat - max Ab work of choice


	Sunday November 22 2009 Comments (2) Rest

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