Training Cycles for Olympic Weightlifting and Weight Lifting

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Olympic weightlifting, strength and conditioning, fitness Workouts - Training Cycles - Catalyst Athletics

4-Block Cycle 3
16 weeks

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This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.

	Monday August 18 2008 Comments (38) Back squat - 83% x 3 x 5 Snatch deadlift - 110% (of sn) x 3 x 3 Push press - 80% x 5 x 5 Pull-ups - 3 x 10 (add weight if needed) Weighted sit-ups (DB or plate behind neck) - 3 x 10 Lateral planks - 3 x max Week 1S1 Post numbers and questions to comments.


	Tuesday August 19 2008 Comments (34) Muscle snatch - heavy single Tall clean + push press + push jerk - 50% (of clean) x 2 x 4 3 rounds for time of: 20 1-arm KB swing (10 each side) - 30% BW 20 GHD sit-ups 5 box jumps - mid-thigh + Post numbers and questions to comments.


	Wednesday August 20 2008 Comments (23) Front squat - 73% x 3 x 5 Snatch pull - 100% x 3 x 3 Rack jerk behind neck - heavy single; 85% of single x 1 x 3 3 rounds for time of: 25 kipping pull-ups 20 knees to elbows 15 sandbag Zercher power cleans - 45% BW Post numbers and questions to comments.


	Thursday August 21 2008 Comments (14) Rest Day


	Friday August 22 2008 Comments (29) Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3 Overhead squat - heavy single; 85% of single x 2 x 3 Chin-ups - 3 x 12 (add weight if needed) 4 rounds for time of: 250 m row 30 sit-ups 30 flutter-kicks Post numbers and questions to comments.


	Saturday August 23 2008 Comments (23) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Ab work of choice Post numbers and questions to comments.


	Sunday August 24 2008 Comments (2) Rest Day


	Monday August 25 2008 Comments (41) Back squat - 85% x 3 x 5 Clean deadlift - 115% (of clean) x 3 x 3 Push press - 83% x 4 x 5 Chin-ups - 3 x 10 (weighted if needed) GHD sit-ups - 3 x 15 slow Russian twists - 3 x 20 Week 2S1 Post numbers and questions to comments.


	Tuesday August 26 2008 Comments (25) Muscle snatch - heavy single Power clean + push jerk - 75% (of power clean) x 2 x 3 3 rounds for time of: 10 (1 Sandbag shoulder clean + 2 lunge) - 50% BW 20 kipping pull-ups Post numbers and questions to comments.


	Wednesday August 27 2008 Comments (30) Front squat - 77% x 3 x 5 Snatch pull - 103% x 3 x 3 Rack jerk - heavy single; 85% of single x 1 x 3 For time: 20 KB swings 10 box jumps 15 KB swings 5 box jumps 500 m row 5 box jumps 15 KB swings 10 box jumps 20 KB swings Post numbers and questions to comments.


	Thursday August 28 2008 Comments (14) Rest Day


	Friday August 29 2008 Comments (20) 3-position snatch - 70% x 3 sets Snatch balance - heavy single; 85% x 1 x 2 Pull-ups - 3 x max (deadhang) Ab roll-outs - 3 x 15 Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes Post numbers and questions to comments.


	Saturday August 30 2008 Comments (13) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single 3 ab exercises of your choice Post numbers and questions to comments.


	Sunday August 31 2008 Comments (1) Rest Day


	Monday September 1 2008 Comments (21) Back squat - 87% x 2 x 5 Snatch deadlift - 118% x 2 x 3 Push press - 85% x 3 x 5 Pull-ups - 3 x 10 (add weight if needed) Weighted sit-ups (weight behind neck) - 3 x 10 Side bends - 3 x 10 heavy Week 3S1 Post numbers and questions to comments.


	Tuesday September 2 2008 Comments (22) Muscle snatch - 90% of last Tues x 1 x 3 Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3 4 rounds for time of: 5 kipping pull-ups 5 box jumps - mid-thigh 5 GHD sit-ups 5 KB swings - 30% BW Post numbers and questions to comments.


	Wednesday September 3 2008 Comments (24) Front squat - 80% x 3 x 5 Snatch pull - 105% (of snatch) x 3 x 3 Rack jerk behind neck - heavy single 3 rounds for time of: 10 sand bag half-moons - 35% BW 10 burpees Post numbers and questions to comments.


	Thursday September 4 2008 Comments (6) Rest Day


	Friday September 5 2008 Comments (9) Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets Overhead squat - heavy single Chin-ups - 3 x max 3 rounds for time of: 50 m sprint 20 KB cross-chops - 25% BW Post numbers and questions to comments.


	Saturday September 6 2008 Comments (21) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single 2 ab exercises of your choice Post numbers and questions to comments.


	Sunday September 7 2008 Comments (25) Rest Day


	Monday September 8 2008 Comments (30) Back squat - 90% x 2 x 3 Snatch pull - 107% x 2 x 3 Press - 4 x 4 med-heavy weight Chin-ups - 3 x 90% of last Friday's reps 3 sets of: A. GHD sit-ups x 15 slow B. GHD Russian twists x 20 Week 4S1 Post numbers and questions to comments.


	Tuesday September 9 2008 Comments (16) Muscle snatch - to med-heavy single 3-position clean (mid-hang, hang, floor) - 65% x 3 sets Push jerk + jerk - 65% (of jerk) x 3 sets For time: 20 burpess 5 kipping pull-ups 15 burpees 10 pull-ups 10 burpees 15 pull-ups 5 burpees 20 pull-ups


	Wednesday September 10 2008 Comments (24) Overhead squat - heavy double Front squat - heavy single; not max Rack jerk - heavy single 3 rounds for time of: 30 Ball slams - 10% BW 10 clapping push-ups


	Thursday September 11 2008 Comments (13) Muscle snatch + 2 overhead squat + snatch balance - 3 sets med weight 2-position snatch (mid-hang, floor) - 60% x 4 sets V-ups - 3 x 10 3 sets: 600 m row sprint 3 min rest


	Friday September 12 2008 Comments (11) Rest Day


	Saturday September 13 2008 Comments (18) Snatch - Max Clean & jerk - Max Back squat - Max 3 sets of: A. Ab rollouts x 15 B. Lateral planks - max time


	Sunday September 14 2008 Comments (10) Rest Day


	Monday September 15 2008 Comments (25) Snatch - 85% x 1 x 3 Clean & jerk - 85% x 1 x 3 Front squat - 85% x 2 x 3 Jerk dip squat - 110% (of jerk) x 5 x 2 GHD sit-ups - 3 x 8 (weighted if needed) Week 1B1


	Tuesday September 16 2008 Comments (21) Muscle snatch - 85% x 2 x 2 Snatch - (70% x 1, 75% x 1, 80% x 1) x 3 Clean & jerk - 80% x 1 x 4 3 rounds for time of: 20 kipping pull-ups 15 hanging leg raises


	Wednesday September 17 2008 Comments (20) Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Back squat - 90% x 2 x 3 3 sets of: A. Weighted sit-ups - 8 reps B. Lateral planks - max


	Thursday September 18 2008 Comments (5) Rest Day


	Friday September 19 2008 Comments (21) Muscle snatch - heavy single Snatch - 80% x 1 x 5 Clean & jerk - (70% x 2, 80% x 1) x 3 3 rounds for time of: 10 box jumps - mid-thigh+ 10 DB push press - 25% BW (each) Ab wheel - 3 x 15


	Saturday September 20 2008 Comments (21) Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Front squat - 90% x 2 x 2 Ab work of choice


	Sunday September 21 2008 Comments (3) Rest Day


	Monday September 22 2008 Comments (30) Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 Pull-ups - 3 x 10 (weighted if needed) 3 sets of: A. GHD sit-ups - 15 slow B. Sidebends - 10/side Week 2B1


	Tuesday September 23 2008 Comments (25) Muscle snatch - heavy single Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1 Clean & jerk - 80% x 1 x 5 Front and lateral planks - 3 x max 5 rounds for time of: 8 kipping pull-ups 4 box jumps - mid-thigh+


	Wednesday September 24 2008 Comments (14) Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Back squat - 90% x 2 x 2 3 rounds for time of: 10 (Sand bag clean to shoulder + 2 lunges) 15 push ball 20 sit-ups


	Thursday September 25 2008 Comments (15) Rest Day


	Friday September 26 2008 Comments (17) Snatch - 80% x 1 x 5 Clean & jerk - 70% x 1 + 2, 80% x 1, 70% x 1 + 2, 80% x 1 x 2 3 rounds for time of: 300 m row 10 KB high pulls - 30% BW 3 sets of: A. Weighted sit-up (behind neck) - 3 x 8 B. GHD reverse crunch - 3 x 15


	Saturday September 27 2008 Comments (13) Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Front squat - 90% x 2 x 2 Glute-ham raise - 3 x 10 Ab work of choice


	Sunday September 28 2008 Comments (8) Rest Day


	Monday September 29 2008 Comments (17) Snatch - 100% x 1 Clean & jerk - 90% x 1 x 2 Front squat - 90% x 2 x 2 3 sets of: A. Chin-ups - max reps B. Hanging leg raise Week 3B1


	Tuesday September 30 2008 Comments (10) Muscle snatch - 85% x 2 x 2 Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Ab wheel - 3 x 15


	Wednesday October 1 2008 Comments (29) Clean & jerk - 100% x 1 Snatch - 90% x 1 x 2 Back squat - 90% x 2 x 2 20-15-10 reps for time of: DB muscle snatch (2-arms) - 15% BW each Kipping pull-ups


	Thursday October 2 2008 Comments (11) Rest Day


	Friday October 3 2008 Comments (12) Power snatch - 80% x 1 x 3 Power clean & jerk - 80% x 1 x 3 3 rounds for time of: 400 m row 10 box jumps - mid-thigh+ 20 sit-ups


	Saturday October 4 2008 Comments (17) Muscle snatch - heavy single Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Hanging leg raise - 3 x 15 Weighted GHD sit-up - 3 x 8


	Sunday October 5 2008 Comments (11) Rest Day


	Monday October 6 2008 Comments (25) Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Front squat - 90% x 2 x 2 3 rounds for time of: 500 m row 30 sit-ups Week 4B1


	Tuesday October 7 2008 Comments (16) Muscle snatch - heavy single Snatch - 85% x 1 x 2 Clean & jerk - 85% x 1 x 2 Pull-ups - 3 x max TGU sit-ups - 3 x 8


	Wednesday October 8 2008 Comments (12) Snatch - 80% x 1 x 2 Clean & jerk - 80% x 1 x 2 Ab work of choice


	Thursday October 9 2008 Comments (21) Muscle snatch + 2 OHS - light-med x 3 sets Snatch - 70% x 1 x 4 Clean & jerk - 70% x 1 x 4


	Friday October 10 2008 Comments (5) Rest Day


	Saturday October 11 2008 Comments (16) Snatch - Max Clean & jerk - max Front squat - max


	Sunday October 12 2008 Comments (7) Rest Day


	Monday October 13 2008 Comments (24) Back squat - 83% x 3 x 5 Snatch deadlift - 110% (of snatch) x 3 x 3 Push press - 80% x 5 x 5 Pull-ups - 3 x max Weighted GHD sit-ups - 3 x 10 GHD russian twists - 3 x 30 Week 1S2


	Tuesday October 14 2008 Comments (25) Muscle snatch - heavy single 3-position snatch (floor, knee, mid-thigh) - 65% x 3 sets 3-position clean & jerk (floor, knee, mid-thigh) - 65% x 3 sets 3 rounds for time of: 100 m sprint 10 burpees


	Wednesday October 15 2008 Comments (15) Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 Snatch pull - 100% (of snatch) x 3 x 3 Rack jerk - heavy single; 85% of single x 1 x 2 3 rounds for time of: 20 kipping pull-ups 7 box jumps 3 sets of: A. Lateral planks x max time B. Hanging leg raise x 10


	Thursday October 16 2008 Comments (5) Rest Day (well-deserved)


	Friday October 17 2008 Comments (20) Snatch balance - heavy single Tall snatch - find a challenging but fast weight x 2 x 5 sets Chin-ups - 3 x max For time: 200 m row 40 sit-ups 400 m row 30 sit-ups 600 m row 20 sit-ups


	Saturday October 18 2008 Comments (15) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Pull-up variation of choice - 3 sets Ab work of choice


	Sunday October 19 2008 Comments (7) Rest Day


	Monday October 20 2008 Comments (14) Back squat - 85% x 3 x 5 Clean deadlift - 115% (of clean) x 3 x 3 Push press - 83% x 4 x 5 Pull-up - 3 x max 3 sets of: A. Overhead sit-up x 10 B. Knees to elbows x 15 Week 2S2


	Tuesday October 21 2008 Comments (17) Muscle snatch - heavy single 2-position snatch (floor, mid-thigh) - 70% x 2 sets 2-position clean + 2 jerks - 70% x 2 sets 3 rounds for time of: 10 jumping sit-ups 10 sand bag halfmoons - 25% BW


	Wednesday October 22 2008 Comments (14) 2 Front squat + push jerk + jerk - 75% (of jerk) x 4 sets Snatch pull - 103% (of snatch) x 3 x 3 3 rounds for time: 10 sand bag cleans to shoulder - 50% BW 20 kipping pull-ups


	Thursday October 23 2008 Comments (9) Rest


	Friday October 24 2008 Comments (21) Overhead squat - heavy single 2 Tall clean + push press + jerk - find a challenging but fast weight x 5 sets Chin-ups - 3 x max 4 rounds for time of: 10 KB swings - 30% BW 5 box jumps - mid-thigh+


	Saturday October 25 2008 Comments (11) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Ab work of choice


	Sunday October 26 2008 Comments (10) Rest


	Monday October 27 2008 Comments (23) Back squat - 87% x 2 x 5 Snatch deadlift - 118% (of snatch) x 2 x 3 Push press - 85% x 3 x 5 3 sets of: A. TGU sit-up x 10 B. KB sidebend x 20 Week 3S2


	Tuesday October 28 2008 Comments (19) Muscle snatch - heavy single x 3 Push press + push jerk + jerk - 60% (of jerk) x 3 sets Power clean - 75% x 2 x 3 3 rounds for time of: 10 kipping pull-ups 10 GHD sit-ups


	Wednesday October 29 2008 Comments (22) Snatch balance - heavy single Front squat - 80% x 2 x 4 Snatch pull - 105% x 3 x 3 3 rounds for time of: 10 broad jumps 10 KB swings - 30% BW 10 push-ups


	Thursday October 30 2008 Comments (9) Rest Day


	Friday October 31 2008 Comments (16) Muscle snatch + snatch balance + 2 OHS - challenging weight x 3 sets Rack jerk - heavy single Pull-ups - 3 x max For time: Row 250 m 5 box jumps 25 sit-ups Row 500 m 10 box jumps 20 sit-ups Row 750 m 15 box jumps 15 sit-ups


	Saturday November 1 2008 Comments (9) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Ab work of choice


	Sunday November 2 2008 Comments (8) Rest Day


	Monday November 3 2008 Comments (17) Back squat - 90% x 2 x 2 Snatch pull - 107% x 1 x 2 Press - 80% x 4 x 4 Pull-ups - 3 x max Weighted GHD sit-ups - 3 x 10 Week 4S2


	Tuesday November 4 2008 Comments (20) Muscle snatch - heavy single Tall clean + mid-hang clean + 2 jerk - 55% (of clean) x 3 sets 20-15-10 reps for time of: Burpees Kipping pull-ups


	Wednesday November 5 2008 Comments (9) Front squat - 90% x 1 Rack jerk - 70% x 2 x 3 For time: 3 rounds: 200 m row 10 kipping pull-ups 2 min rest 2 rounds: 300 m row 10 box jumps


	Thursday November 6 2008 Comments (19) Snatch + power snatch - 60% x 4 sets Overhead squat - 85% x 1 x 2 3 sets of: A. 40 Russian twists B. 15 Hanging leg raise


	Friday November 7 2008 Comments (7) Rest Day


	Saturday November 8 2008 Comments (10) Snatch - Max Clean & jerk - Max Back squat - Max Ab work of choice


	Sunday November 9 2008 Comments (4) Rest Day


	Monday November 10 2008 Comments (15) Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - (80% x 2, 85% x 1) x 3 Weighted GHD sit-ups - 3 x 10 Week 1B2


	Tuesday November 11 2008 Comments (17) Muscle snatch - heavy single Snatch - 70% x 1, 80% x 1, 70% x 1, 80% x 1 x 2 Power clean & jerk - 80% x 1 x 4 20-15-10 reps for time: Jumping sit-ups Kipping pull-ups


	Wednesday November 12 2008 Comments (10) Snatch - 85% x 1 x 3 Clean & jerk - 85% x 1 x 3 Front squat - 85% x 2 x 3 Hanging leg raises - 3 x 15


	Thursday November 13 2008 Comments (9) Rest Day


	Friday November 14 2008 Comments (13) Power snatch - 80% x 1 x 4 Clean & jerk - (70% x 1, 80% x 1) x 2 3 rounds for time: 500 m row 10 Sandbag halfmoons - 30% BW


	Saturday November 15 2008 Comments (8) Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Back squat - 90% x 2 x 2 3 rounds for time: 10 KB swings - 30% BW 50 m sprint 1 min rest


	Sunday November 16 2008 Comments (0) Rest Day


	Monday November 17 2008 Comments (15) Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 3 Back squat - 85% x 2 x 3 3 sets of: A. Chin-ups - max B. GHD reverse crunch x 15 Week 2B2


	Tuesday November 18 2008 Comments (12) Muscle snatch - heavy single Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 3 3 rounds for time of: 10 walking lunges 10 box jumps - mid-thigh+


	Wednesday November 19 2008 Comments (22) Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Front squat - 90% x 1, 80% x 3, 90% x 1, 85% x 2, 90% x 1 3 rounds for time of: 20 kipping pull-ups 15 KB swings - 35% BW


	Thursday November 20 2008 Comments (0) Rest Day


	Friday November 21 2008 Comments (13) Power snatch - 80% x 1 x 4 Power clean + push jerk + jerk - 80% x 1 x 3 4 rounds for time: 300 m row 10 (1 push-up + 4 mountain climbers)


	Saturday November 22 2008 Comments (6) Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Back squat - 95% x 1 x 2 Ab work of choice


	Sunday November 23 2008 Comments (0) Rest Day


	Monday November 24 2008 Comments (12) Snatch - 100% x 1 Clean& jerk - 90% x 1 x 2 Front squat - 90% x 1 Pull-ups - 2 x max Overhead sit-ups - 3 x 10 Week 3B2


	Tuesday November 25 2008 Comments (13) Power snatch - 80% x 1 x 3 Power clean & jerk - 80% x 1 x 3 3 rounds for time of: 10 1-arm DB power snatch - 20% BW 30 sit-ups


	Wednesday November 26 2008 Comments (3) Clean & jerk - 100% x 1 Snatch - 90% x 1 x 2 Front squat - heavy single 10-8-6-4-2 reps for time of: Kipping pull-ups Box jumps - mid-thigh+


	Thursday November 27 2008 Comments (4) Rest Day


	Friday November 28 2008 Comments (7) Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 6 rounds for time of: 5 KB swings - 40% BW 5 burpees


	Saturday November 29 2008 Comments (6) Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Back squat - 90% x 2 x 2 Ab work of choice


	Sunday November 30 2008 Comments (7) Rest Day


	Monday December 1 2008 Comments (11) Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 4 Front squat - 90% x 1 x 2 Pull-ups - 2 x max Hanging leg raise - 3 x 10 KB cross-chops - 2 x 20 Week 4B2


	Tuesday December 2 2008 Comments (8) Muscle snatch - med-heavy double Snatch - 85% x 1 x 3 Clean & jerk - 85% x 1 x 3 3 rounds for time: 400 m row 45 sec rest


	Wednesday December 3 2008 Comments (9) Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Ab work of choice


	Thursday December 4 2008 Comments (7) Snatch - 75% x 1 x 3 Clean & jerk - 75% x 1 x 3 Short, light ab work


	Friday December 5 2008 Comments (2) Rest


	Saturday December 6 2008 Comments (7) Snatch - max Clean & jerk - max Front squat - max


	Sunday December 7 2008 Comments (2) Rest

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