Training Cycles for Olympic Weightlifting and Weight Lifting

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olympic weightlifting, weightlifting, snatch, clean, jerk

CATALYST ATHLETICS TRAINING CYCLE

Russian Squat Cycle
6 weeks

Export Cycle as Word Doc

This is a training cycle based on the Russian squat cycle

	Monday May 24 2010 Comments (11) Snatch from blocks (mid-thigh) - 60% x 2 x 5 Power jerk - 60% x 2 x 5 Clean from blocks (mid-thigh) - 60% x 2 x 5 3 sets: A1. Back extension x 10 (add weight if needed - DB behind neck) A2. Planks (front/side) - max hold (add weight if more than 1 min) Week 1


	Tuesday May 25 2010 Comments (13) Snatch pull off blocks (mid-thigh) - 100% x 5 x 5 Back squat - 80% x 2 x 6 3 sets; no rest: 10 DB push press 10 DB hang high pull


	Wednesday May 26 2010 Comments (9) Snatch - 60% x 2 x 5 Clean & jerk - 60% x 2 x 5 Hanging leg raise - 3 x 10 4 sets; no rest: A1. Dips x 10 A2, Ring row x 10


	Thursday May 27 2010 Comments (13) Back squat - 80% x 3 x 6 Bulgarian split squat - 3 x 5 (light!) RDL - 4 x 5 3 sets; no rest: A1. GHR x 10 A2. Standing plate twist x 20


	Friday May 28 2010 Comments (5) Rest


	Saturday May 29 2010 Comments (5) Snatch no-touch deadlift on riser - 50% x 3 x 3 Clean high pull - 70% x 5 x 5 Back squat - 80% x 2 x 6 3 sets: A1. Planks (front/side) x max hold A2. Reverse hyper x 15


	Sunday May 30 2010 Comments (0) Rest


	Monday May 31 2010 Comments (6) Power snatch - 75% x 1 x 5 Power clean & jerk - 75% x 1 x 5 3 sets: A1. Back extension x 10 (add weight if needed - DB behind neck) A2. Planks (front/side) - max hold (add weight if more than 1 min) Week 2


	Tuesday June 1 2010 Comments (6) Clean pull off blocks (mid-thigh) - 100% (of clean) x 5 x 5 Back squat - 80% x 4 x 6 Bulgarian split squat (DBs) - 3 x 8 3 sets; no rest: 15 KB swings 10 pull-ups


	Wednesday June 2 2010 Comments (8) Snatch - 65% x 2 x 4 CJ - 65% x 2 x 4 (double only your weaker lift) 3 sets; no rest: 8 push press - 50% 15 Hanging leg raise


	Thursday June 3 2010 Comments (9) Snatch high-pull - 70% (of snatch) x 5 x 5 Clean no-touch deadlift on riser - 70% (of clean) x 3 x 3 Back squat - 80% x 2 x 6 3 sets: A1. Good morning x 5 A2. Planks - front/side, max hold (add weight if more than 1 min)


	Friday June 4 2010 Comments (1) Rest


	Saturday June 5 2010 Comments (8) Snatch - (60% x 1, 65% x 1, 70% x 1) x 2 Back squat - 80% x 5 x 6 Bulgarian split squat - 3 x 8 3 sets: A1. RDL x 5 A2. KB cross-chop x 10/side


	Sunday June 6 2010 Comments (4) Rest


	Monday June 7 2010 Comments (10) Snatch - (70% x 1, 75% x 1, 80% x 1) x 2 Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 2 3 sets; no rest: 10 DB push press 3 rope climbs Week 3


	Tuesday June 8 2010 Comments (6) Snatch pull off blocks - 110% (of snatch) x 3 x 5 Jerk rack support - 3 x 5 sec hold @ max weight Back squat - 80% x 2 x 6 3 sets: A1. Back extension x 10 A2. Planks front/side - max hold; add weight if more than 1 min


	Wednesday June 9 2010 Comments (10) Snatch - 70% x 1 x 5 CJ - 70% x 1 x 5 3 sets; no rest: A1. 1-arm DB row x 10 A2. Ring push-up x 10 A3. Hanging leg raise x 10


	Thursday June 10 2010 Comments (11) Back squat - 80% x 6 x 6 Bulgarian split squat (DBs) - 3 x 6 Good morning - 4 x 5 Sit-up variety of choice - 75 total


	Friday June 11 2010 Comments (0) Rest


	Saturday June 12 2010 Comments (6) Snatch no-touch deadlift on riser - 80% (of snatch) x 3 x 3 Back squat - 80% x 2 x 6 3 sets; no rest: 1-arm KB swing x 10/arm 1-arm KB clean + push press x 10/arm 1-arm KB snatch x 10/arm


	Sunday June 13 2010 Comments (0) Rest


	Monday June 14 2010 Comments (5) Snatch from blocks (mid-thigh) - 65% x 2 x 5 Power jerk - 65% x 2 x 5 Clean from blocks (mid-thigh) - 65% x 2 x 5 3 sets: A1. Back extension x 10 (add weight if needed - DB behind neck) A2. Planks (front/side) - max hold (add weight if more than 1 min) Week 4


	Tuesday June 15 2010 Comments (4) Clean pull off blocks (mid-thigh) - 110% (of clean) x 3 x 3 Back squat - 85% x 5 x 5 Bulgarian split squat (DBs) - 3 x 5 RDL - 4 x 5


	Wednesday June 16 2010 Comments (17) Snatch - 60% x 1 x 5 OTM CJ - 60% x 1 x 5 OTM 4 sets; no rest: 10 KB clean & push press 2 rope climbs


	Thursday June 17 2010 Comments (2) Snatch high-pull - 75% x 3 x 3 Clean no-touch deadlift on riser - 80% x 3 x 3 Back squat - 80% x 2 x 6 Planks - front/side - max hold (add weight if more than 1 min)


	Friday June 18 2010 Comments (5) Rest


	Saturday June 19 2010 Comments (7) Back squat - 90% x 4 x 4 Bulgarian split squat (DBs) - 3 x 5 Good morning - 4 x 5 3 sets; no rest: 15 sandbag push press 30 standing plate twist


	Sunday June 20 2010 Comments (0) Rest


	Monday June 21 2010 Comments (7) Power snatch - 80% x 1 x 6 Power clean & jerk - 80% x 1 x 6 4 sets; no rest: 10 1-arm KB swings/side 15 HLR Week 5


	Tuesday June 22 2010 Comments (5) Snatch pull off blocks - 115% (of snatch) x 3 x 3 Snatch push press - work up to a 3 RM Back squat - 80% x 2 x 6 Planks - front/side max hold x 2 sets


	Wednesday June 23 2010 Comments (7) Snatch - 70% x 1 x 5 CJ - 60% x 1 x 3 3 sets; no rest: 10 1-arm DB bench press 10 bent row


	Thursday June 24 2010 Comments (5) Back squat - 95% x 3 x 3 Bulgarian split squat - 3 x 4 RDL - 3 x 5 Ab work of choice


	Friday June 25 2010 Comments (0) Rest


	Saturday June 26 2010 Comments (5) Clean pull off blocks - 115% (of clean) x 3 x 3 Power jerk + split jerk - 70% x 5 sets Back squat - 80% x 2 x 6 3 sets: A1. GHR x 10 A2. KB sidebend x 10/side


	Sunday June 27 2010 Comments (0) Rest


	Monday June 28 2010 Comments (4) Hang muscle snatch - 55% x 5 x 3 Back squat - 100% x 2 x 2 Back extension - 3 x 10 (no weight) Planks - front/side (no weight) x ~75% of max hold Week 6


	Tuesday June 29 2010 Comments (9) Snatch - 50% x 1 x 5 Clean & jerk - 50% x 1 x 5 HLR - 3 x 10


	Wednesday June 30 2010 Comments (2) CJ - 50% x 1 x 5 Back squat - 80% x 2 x 6 Light ab work of choice - no more than 75 total reps


	Thursday July 1 2010 Comments (6) 1-arm KB press - 3 x 15 1-arm DB row - 3 x 15 Sit-up variety of choice - 60 total reps max


	Friday July 2 2010 Comments (0) Rest


	Saturday July 3 2010 Comments (3) Back squat - Max Snatch - lift according to how you feel Clean & jerk - lift according to how you feel Snatch/CJ: Take singles or doubles at whatever weight feels good today, even if it's 40-50%. Spend 15-30 minutes with each movement and don't worry about pushing the weight.


	Sunday July 4 2010 Comments (1) Rest

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