Classic Cycle 2
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
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Sample Week
Week 1 Day 1 Monday
This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.
If your snatch/clean maxes are limited significantly by technique, the prescribed weights for snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.
Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.
Questions? Get answers here or post in comments.
- Snatch - 75% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Snatch pull - 90% (of snatch) x 3 x 3
- Snatch deadlift - 100% (of snatch) x 3 x 3
- Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.
If your snatch/clean maxes are limited significantly by technique, the prescribed weights for snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.
Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
10 pull-ups
10 sandbag muscle snatches
Questions? Get answers here or post in comments.
- Power snatch - 80% x 1 x 4
- Power clean + power jerk - 80% (of PC) x 1 x 4
- Overhead squat - 80% x 1; 70% x 2 x 2
10 pull-ups
10 sandbag muscle snatches
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Questions? Get answers here or post in comments.
- Snatch - 70% x 1 x 4
- Clean & jerk - 75% x 1 x 3
- Clean pull - 90% (of clean) x 3 x 3
- Clean deadlift - 100% (of clean) x 3 x 3
- Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
10 KB snatch/arm
15 hanging leg raises
Questions? Get answers here or post in comments.
- Jerk - max for day; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 65% x 3 sets
- 2-position clean (floor, mid-thigh) - 65% x 3 sets
- Push press - 75% x 5 x 4
10 KB snatch/arm
15 hanging leg raises
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
400 m row sprint
1 min rest
Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.
Questions? Get answers here or post in comments.
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
400 m row sprint
1 min rest
Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.
Questions? Get answers here or post in comments.
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Training Programs
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 101,697 athletes around the world!
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 101,697 athletes around the world!
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Greg Everett
Greg Everett
Greg Everett
Greg Everett