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Basic Strength Cycle
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Basic Strength Cycle


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Duration: 6 Weeks
Days/Week: 5 (Web)

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: General strength for the Olympic lifts

This is a basic strength-emphasis phase to push squat, pull and pressing strength while still getting regular exposure to the classic lifts, and testing the snatch and clean & jerk at the end.

Notes: Accessory work can be done as written for some conditioning, or at a normal pace if you're not interested in conditioning.

What People Say

"Improved my snatch from 70kg to 88kg and my clean and jerk from 95 to 105."
- Ivan K.

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Sample Week

Week 1 Day 1 Monday
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  • Back squat - 75% x 4 x 5
  • Push press - 70% x 5 x 5
  • Snatch pull - 90% (of snatch) x 5 x 5
  • Weighted sit-ups - 3 x 10
Week 1

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets
  • 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
  • Power jerk + jerk - 75% (of jerk) x 4 sets

For time:
Kipping pull-ups - as many consecutive as possible
Row - for as many calories as pull-ups in this round (up to 25)
Repeat until reaching a total of 60 pull-ups or a max of 8 minutes

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Front squat - 75% x 3 x 5
  • Snatch push press - 73% x 5 x 5
  • Clean pull - 93% (of clean) x 5 x 5
  • Hanging leg raise - 3 x 15
  • Back extension - 3 x 15


Questions? Get answers here
Week 1 Day 4 Thursday
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  • Muscle snatch - heavy single; 90% of that x 1 x 2
  • 2-position clean - 65% x 5 sets
  • Jerk - 70% x 3; 75% x 3; 80% x 2 x 3

3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs

Questions? Get answers here
Week 1 Day 5 Friday
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Rest

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Week 1 Day 6 Saturday
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  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single

5 rounds for time:
8 kipping pull-ups
8 box jumps - mid-thigh+

Questions? Get answers here
Week 1 Day 7 Sunday
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Rest

Questions? Get answers here


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