Weightlifting Programs

Simply Complex


12 weeks   |   $29   |   Web, Text, Excel, App

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

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Sample Week

Week 1 Day 1 Monday
Comments (2)  |  Help  |  Programs  |  Exercises

  • 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
3 sets:
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
Comments (4)  |  Help  |  Programs  |  Exercises

  • Jerk Bnk + Jerk – 70% x 2+1 x 5
  • Push Press Bnk + Push Press – 70% x 3+2 x 4
3 sets:
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
Comments  |  Help  |  Programs  |  Exercises

  • 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
3 sets:
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 4 Thursday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (2)  |  Help  |  Programs  |  Exercises

  • 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
3 sets:
A1. Ab rollout x max
A2. Weighted Sit-up x 10

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (3)  |  Help  |  Programs  |  Exercises

  • 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
3 sets:
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.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.




2 Comments
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Louis Franco
September 26 2020
Hi,

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.
No. That's just an app feature to enter the weight you used to compare with other lifters on the app.

Greg Everett