Weightlifting Programs
Simply Complex
This cycle peaks for competition or testing snatch and clean & jerk at the end of week 12.
The first 8 weeks use complexes in lift variations, pulls and squats to build strength and technique to support bigger competition lifts. The final 4 weeks is focused on preparing for maximal snatch and clean & jerk and relies on the competition lifts and power variation singles.
Volume: Moderate
Intensity: Moderate
Good For:
The first 8 weeks use complexes in lift variations, pulls and squats to build strength and technique to support bigger competition lifts. The final 4 weeks is focused on preparing for maximal snatch and clean & jerk and relies on the competition lifts and power variation singles.
Volume: Moderate
Intensity: Moderate
Good For:
- Competition prep
- Strengthening pulling and squatting posture
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Sample Week
Week 1 Day 1 Monday
A1. Weighted Plank x 20-30 sec
A2. Side Bend x 10/side
Simply Complex - Week 1 of 12
This cycle peaks for competition or testing snatch and clean & jerk at the end of week 12.
The first 8 weeks use complexes in lift variations, pulls and squats to build strength and technique to support bigger competition lifts. The final 4 weeks is focused on preparing for maximal snatch and clean & jerk and relies on the competition lifts and power variation singles.
Volume: Moderate
Intensity: Moderate
Good For:
Questions? Get answers here or post in comments.
- Power Snatch + Hang Snatch (knee) + Overhead Squat (% of PS) – 75% x 2+1+1 x 5
- Halting Snatch Deadlift (upper thigh) + Snatch Pull + Snatch Pull from Power Position – 90% x 2+2+3 x 4
- Pause Back Squat + Back Squat – 70% x 2+3 x 4
A1. Weighted Plank x 20-30 sec
A2. Side Bend x 10/side
Simply Complex - Week 1 of 12
This cycle peaks for competition or testing snatch and clean & jerk at the end of week 12.
The first 8 weeks use complexes in lift variations, pulls and squats to build strength and technique to support bigger competition lifts. The final 4 weeks is focused on preparing for maximal snatch and clean & jerk and relies on the competition lifts and power variation singles.
Volume: Moderate
Intensity: Moderate
Good For:
- Competition prep
- Strengthening pulling and squatting posture
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
A1. Press in Snatch x 10
A2. Box Jump x 5
A3. HLR x max
Questions? Get answers here or post in comments.
- Jerk Bnk + Jerk – 70% x 2+1 x 5
- Push Press Bnk + Push Press – 70% x 3+2 x 4
A1. Press in Snatch x 10
A2. Box Jump x 5
A3. HLR x max
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
A1. Weighted Side Plank x 20-30 sec
A2. Anti-Rotation Russian Twist x 10/side
Questions? Get answers here or post in comments.
- Power clean + Hang Clean (knee) + Jerk (% of PC) – 75% x 2+1+1 x 5
- Halting Clean Deadlift (upper thigh) + Clean Pull + Clean Pull from Power Position – 90% x 2+2+3 x 4
- Parallel Front Squat + Front Squat – 70% x 2+2 x 4
A1. Weighted Side Plank x 20-30 sec
A2. Anti-Rotation Russian Twist x 10/side
Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
A1. Ab rollout x max
A2. Weighted Sit-up x 10
Questions? Get answers here or post in comments.
- Snatch Pull to Hip + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 5
- Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 80% x 1+1+1 x 5
- Parallel Back Squat + Back Squat pause at parallel + Back Squat – 70% x 1+1+1, 75% x 1+1+1 x 3
A1. Ab rollout x max
A2. Weighted Sit-up x 10
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
A1. Bent Row x 10
A2. Single-leg DB RDL x 10/side
A3. V-up x max
Questions? Get answers here or post in comments.
- Snatch with No Jump + Snatch Balance – 60% x 2+2 x 5
- Snatch Push Press + Overhead Squat – 70% x 5+2 x 5
- Back Squat Jump – 20% x 5 x 3
A1. Bent Row x 10
A2. Single-leg DB RDL x 10/side
A3. V-up x max
Questions? Get answers here or post in comments.
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Choose a Training Program
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 90,096 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 90,096 athletes around the world!
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In the app, when a section says “for weight” with a trophy icon, does that mean take a daily max and then base the following percentages off of that?
Thanks.
Greg Everett
Kidding aside, wanted to let you know that it seems the excel program is using the BSq 1RM instead of the Jerk 1RM when prescribing weights for the first exercise of every Tuesday. Cheers!
Greg Everett