4-Block Cycle 2
Classic CA 16-week cycle. This is a straightforward alternation of 4-week blocks that emphasize strength-building with snatch and clean & jerk emphasis.
Register for Instant Access
Our weightlifting training programs are currently used by 104,465 athletes around the world! Register to join them with a free or premium account.- 62 different training programs with new ones added regularly
- Guaranteed response to posted questions from a coach
- Programs available in web, text and Excel spreadsheet format
- Free account: Access to daily workouts and free programs
- Premium account: Access to all programs - only $15/month!
- DOES NOT include app access; purchase directly from app
Register Now Login
Sample Week
Week 1 Day 1 Monday
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- 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.
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
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.
Questions? Get answers here or post in comments.
- 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.
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
3 rounds for time of:
13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- 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.
Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
7 rounds for time of:
200 m row
5 burpees
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- 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.
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Rest 10-15 minutes between each exercise
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- Snatch – heavy single
- Clean & jerk – heavy single
- Back squat – heavy single
Rest 10-15 minutes between each exercise
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
ONLINE COACHING
Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
Training Programs
Choose from 62 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 104,465 athletes around the world!
Choose from 62 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 104,465 athletes around the world!
Greg Everett