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Basic Rep Cycle
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Basic Rep Cycle


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

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Beginning to intermediate lifters; Emphasize strength and weightlifting temporarily while not losing a lot of conditioning

This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.

Notes:
  • Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle
  • If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy


What People Say

"30lb snatch, 25lb clean & jerk improvement from 6 weeks ago."
- Sean M.

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Sample Week

Week 1 Day 1 Monday
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  • Snatch - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 4 x 5
  • Pause back squat - 65% x 5 x 5
Week 1 of 6

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Jerk behind the neck - heavy single; 80% of HS x 1 x 3
  • Power snatch - 65% x 3 x 5
  • Push Press - 70% x 5 x 3
3 sets; no rest:
500 m row
20 push ball (6# ball)

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Clean - 70% x 3 x 5
  • Clean Pull - 85% (of clean) x 4 x 5
  • Front squat - 75% x 3 x 5


Questions? Get answers here
Week 1 Day 4 Thursday
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  • Power clean - 65% x 3 x 5
  • Hang snatch (below knee) - 60% x 2 x 5
  • Snatch push press + Overhead squat - 70% x 3+2 x 3
6 sets; no rest:
5 pull-ups
5 push-ups
5 KB swings

Questions? Get answers here
Week 1 Day 5 Friday
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Rest Day

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Week 1 Day 6 Saturday
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  • Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Front squat - heavy single
  • SLDL - 3 x 5


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Week 1 Day 7 Sunday
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Rest Day

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