Training Cycles for Olympic Weightlifting and Weight Lifting

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

2-Phase Cycle
10 weeks

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10 week cycle starting with more strength emphasis and moving into more classic lift emphasis

	Monday April 13 2009 Comments (12) Snatch - 70% x 2 x 3 Snatch pull - 90% (of snatch) x 3 x 3 Snatch deadlift - 90% (of snatch) x 3 x 3 Front squat - 75% x 3 x 5 Weighted GHD sit-ups - 3 x 8


	Tuesday April 14 2009 Comments (13) Muscle snatch + 2 snatch balance - take to heaviest MS possible Overhead squat - 80% x 1; 65% x 2 x 2 Power clean + push jerk - 80% (of PC) x 1 x 4 3 rounds for time of: 10 sandbag Turkish get-ups (bag on shoulder) - 30% BW 20 kipping pull-ups


	Wednesday April 15 2009 Comments (13) Clean & jerk - 70% x 2 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 Hanging leg raise - 3 x 10 KB sidebend - 3 x 10


	Thursday April 16 2009 Comments (8) Jerk - heavy single; 80% of that x 1 x 3 2-position snatch (floor, mid-thigh) - 60% x 3 sets 2-position clean (floor, mid-thigh) - 60% x 3 sets 4 rounds for time of: 300 m row 5 push press - 75%


	Friday April 17 2009 Comments (1) Rest


	Saturday April 18 2009 Comments (5) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single 25-20-15-10 reps for time: Kipping pull-ups Knees to elbows


	Sunday April 19 2009 Comments (0) Rest


	Monday April 20 2009 Comments (8) Snatch - 75% x 1 x 4 Snatch pull - 95% x 3 x 3 Snatch deadlift - 103% x 3 x 3 Front squat - 78% x 3 x 5 Windmill - 3 x 5/side Week 2


	Tuesday April 21 2009 Comments (10) Overhead squat - heavy single Muscle snatch - heavy single Power snatch - 80% x 1 x 4 3 rounds for time of: 100 m sprint 10 broad jumps 20 kipping pull-ups


	Wednesday April 22 2009 Comments (12) Clean & jerk - 75% x 1 x 4 Clean pull - 95% (of clean) x 3 x 3 Clean deadlift - 103% (of clean) x 3 x 3 Back squat - 78% x 3 x 5 Hanging leg raise - 3 x 15


	Thursday April 23 2009 Comments (4) Hang muscle snatch - 75% x 3 x 3 Snatch - 60% x 3 x 3 Clean & jerk - 60% x 2 x 3 3 rounds for time: 10 sandbag Zercher cleans - 50% BW 50 m farmers walk - 40% BW/side 10 Turkish get-ups - 25% BW sandbag on shoulder


	Friday April 24 2009 Comments (5) Rest


	Saturday April 25 2009 Comments (11) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Stiff-legged deadlift - 3 x 5 heavy 3 rounds for time: 10 burpees 10 kipping pull-ups


	Sunday April 26 2009 Comments (0) Rest


	Monday April 27 2009 Comments (8) Clean & jerk - 75% x 1 x 3 Snatch pull - 97% x 3 x 3 Snatch deadlift - 105% x 3 x 3 Front squat - 81% x 3 x 5 Stiff-legged DL - 3 x 5 Week 3


	Tuesday April 28 2009 Comments (13) Muscle snatch - heavy single Snatch balance - heavy single 3 rounds for time of: 8 DB push press - 30% BW each 12 kipping pull-ups 16 KB swings - 40% BW


	Wednesday April 29 2009 Comments (10) Back squat - 81% x 3 x 5 Power snatch + snatch - 50% x 2 sets; 55% x 2 sets; 60% x 3 sets Clean pull - 97% x 3 x 3 Clean deadlift - 105% x 3 x 3 Weighted GHD sit-ups - 3 x 10


	Thursday April 30 2009 Comments (22) Jerk - 80% x 2 x 2; 85% x 2 x 2 Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3 Snatch push press - 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2 7 rounds for time: 5 kipping pull-ups 5 box jumps


	Friday May 1 2009 Comments (2) Rest HAPPY BIRTHDAY TO JOSH EVERETT!!!


	Saturday May 2 2009 Comments (5) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single 40-30-20 reps for time of: Push ball Jumping ring pull-ups Sit-ups


	Sunday May 3 2009 Comments (1) Rest


	Monday May 4 2009 Comments (10) Snatch - 75% x 1 x 3 Clean & jerk - 70% x 1 x 3 Snatch pull of 3" riser - 90% (of snatch) x 3 x 3 Front squat - 84% x 2 x 4 Stiff-legged deadlift - 3 x 5 (add weight from last Mon) Hanging leg raise - 3 x 15 Week 4


	Tuesday May 5 2009 Comments (3) Mid-hang muscle snatch - 75% x 3 x 3 Snatch balance + 2 overhead squats - 75% (of snatch) x 3 sets For time: 500 m row 5 (1 Sandbag shoulder + 2 walking lunges) 2 rope climbs 10 sandbag power cleans 2 rope climbs 500 m row


	Wednesday May 6 2009 Comments (3) Power snatch - 75% x 1 x 3 Power clean & push jerk - 75% x 1 x 3 Clean pull off 3" riser - 90% (of clean) x 3 x 3 Back squat - 84% x 2 x 3 - follow each set immediately with 3 box jumps Turkish get-up sit-up - 3 x 5/side


	Thursday May 7 2009 Comments (10) Jerk - 75% x 3 x 3 Push press - 82% x 4 x 4 Jumping squat - 90% (of back squat) x 3; 95% x 3; 100% x 3 5 rounds for time: 5 KB swings - 40% BW 10 sit-ups 50 m sprint 30 sec rest


	Friday May 8 2009 Comments (8) Rest


	Saturday May 9 2009 Comments (2) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single If your heavy single for your snatch or CJ is 85% or less of your best, drop to 90% of that single for 1, then 80% for 3 more singles. 3 rounds for time: "Max" kipping pull-ups (as many as you can perform uninterrupted) 10 box jumps - mid-thigh +


	Sunday May 10 2009 Comments (2) Rest


	Monday May 11 2009 Comments (8) Snatch - 80% x 1 x 3 Clean & jerk - 70% x 1 x 3 Snatch pull - 100% (of snatch) x 2 x 3 Front squat - 87% x 1 x 5 Weighted GHD sit-ups - 3 x 10 Week 5


	Tuesday May 12 2009 Comments (10) Jerk - heavy single; 90% x 1; 80% x 1 x 2 Push press - 84% x 3 x 3 Muscle snatch - heavy single 3 rounds for time of: 20 kipping pull-ups 10 overhead sandbag throws Sandbag throws: Start with a heavy sandbag on the ground between your feet. Lift and swing as if performing a KB swing, but throw the back behind yourself at the top of the swing.


	Wednesday May 13 2009 Comments (6) Clean & jerk - 80% x 1 x 3 Snatch - 70% x 1 x 3 Clean deadlift - 109% (of clean) x 2 x 3 Back squat - 87% x 1 x 5; follow each set with 3 box jumps Knees to elbows - 3 x 15 KB sidebend - 3 x 10/side


	Thursday May 14 2009 Comments (2) Snatch balance - heavy single Jerk - 70% x 3 x 3 Muscle snatch - 75% x 2 x 3 Mid-hang snatch - 60% x 3 x 2; 65% x 2 x 2 3 rounds for time of: 300 m row 10 Turkish get-ups (5/side) - 30% BW


	Friday May 15 2009 Comments (4) Rest


	Saturday May 16 2009 Comments (5) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single 5 rounds for time of: 50 m sprint 8 kipping pull-ups


	Sunday May 17 2009 Comments (0) Rest


	Monday May 18 2009 Comments (3) Snatch - 70% x 1 x 3 Clean & jerk - 70% x 1 x 3 Back squat - 80% x 2 x 2 Turkish get-up - 3 x 5/side Week 6


	Tuesday May 19 2009 Comments (5) Power snatch - heavy single Power clean & jerk - heavy single; if jerk fails first, keep going up to a heavy single power clean 4 rounds for time: 5 box jumps 10 kipping pull-ups 30 sec rest


	Wednesday May 20 2009 Comments (2) Snatch - 65% x 2 x 4 Clean & jerk - 65% x 2 x 3 Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4 Ab wheel - 3 x 15


	Thursday May 21 2009 Comments (2) Snatch - 70% x 1 x 3 Clean & jerk - 70% x 1 x 3 3 rounds for time: 8 Sandbag power clean & push press - 40% BW 100 m sprint


	Friday May 22 2009 Comments (9) Rest


	Saturday May 23 2009 Comments (7) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Pull-ups - 3 x max OR rope climb - 5 total


	Sunday May 24 2009 Comments (2) Rest


	Monday May 25 2009 Comments (5) Snatch - heavy single; 85% of that x 1 x 5 Clean & jerk - heavy single; 85% of that x 1 x 4 Front squat - clean heavy single wt x 2 x 3 Plate twists - 3 x 30 Ab roll-outs - 3 x 15 Week 7


	Tuesday May 26 2009 Comments (6) Power snatch - 75% x 1 x 5 Power clean & jerk - 75% x 1 x 5 3 rounds for time: 10 (2 walking lunge + 1 broad jump) 15 kipping pull-ups


	Wednesday May 27 2009 Comments (6) Snatch - heavy single; 90% of that x 1 x 4 Clean & jerk - heavy single; 90% of that x 1 x 3 Back squat - clean single wt x 3 x 3 GHD sit-ups - 3 x 15 (weight if needed)


	Thursday May 28 2009 Comments (3) Muscle snatch - 80% x 1 x 3 Snatch - 75% of Wed heavy single x 1 x 5 Clean & jerk - 75% of Wed heavy single x 1 x 4 For time: 50 m sprint 15 kipping pull-ups 30 sec rest 100 m sprint 10 kipping pull-ups 30 sec rest 200 m sprint 5 kipping pull-ups 30 sec rest 50 m sprint 10 kipping pull-ups


	Friday May 29 2009 Comments (5) Rest


	Saturday May 30 2009 Comments (1) Snatch - heavy single; 85% of that x 1 x 4 Clean & jerk - heavy single; 85% of that x 1 x 3 Front squat - heavy single 3 rounds for time: 300 m row 7 burpees


	Sunday May 31 2009 Comments (0) Rest


	Monday June 1 2009 Comments (5) Snatch - heavy single; 90% of that x 1 x 4 Clean & jerk - heavy single; 90% of that x 1 x 3 Back squat - today's clean max x 3 x 3 Weighted GHD sit-ups - 3 x 15 Week 8


	Tuesday June 2 2009 Comments (0) Power snatch - 75% of Monday's snatch x 1 x 5 Power clean & jerk - 75% of Monday's clean & jerk x 1 x 5 3 rounds for time: 15 KB swing - 40% BW 15 DB push press - 25% BW each


	Wednesday June 3 2009 Comments (8) Snatch - heavy single; 85% of that x 1 x 4 Clean & jerk - heavy single; 85% of that x 1 x 4 Front squat - heaviest clean weight x 2 x 3 Knees to elbows - 3 x 15 KB sidebends - 3 x 10


	Thursday June 4 2009 Comments (1) Snatch - 75% of Wed. snatch x 1 x 5 Clean & jerk - 75% of Wed. CJ x 1 x 5 3 rounds for time: 10 clapping pull-ups 10 clapping push-ups


	Friday June 5 2009 Comments (2) Rest


	Saturday June 6 2009 Comments (3) Snatch - heavy single; 90% of that x 1 x 4 Clean & jerk - heavy single; 90% of that x 1 x 3 Back squat - heavy single clean weight x 3 x 3 6 intervals of: 100 m row sprint 200 m row cruise Ab work of choice


	Sunday June 7 2009 Comments (3) Rest


	Monday June 8 2009 Comments (1) Snatch - heavy single; 90% of that x 1 x 3 Clean & jerk - heavy single; 90% of that x 1 x 3 Front squat - clean single wt x 2 x 2 Ab wheel - 3 x 15 Week 9


	Tuesday June 9 2009 Comments (1) Power snatch - 75% of Mon snatch (no more than 80% of best pwr sn) x 1 x 5 Power clean & jerk - 75% of Mon CJ (no more than 80% of best pwr CJ) x 1 x 5 3 rounds for time: 15 kipping pull-ups 7 box jumps - mid-thigh+


	Wednesday June 10 2009 Comments (4) Snatch - heavy single; 85% of that x 1 x 3 Clean & jerk - heavy single; 85% of that x 1 x 3 Back squat - clean single wt x 2 x 2 Hanging leg raise - 3 x 15


	Thursday June 11 2009 Comments (1) Snatch balance - 65% (of snatch) x 3 x 3 Mid-hang snatch - 60% x 2 x 3 Mid-hang clean & power jerk - 60% (of clean) x 2 x 3 3 rounds for time: 20 push ball - 15% BW 20 KB snatch (10/arm) - 25% BW


	Friday June 12 2009 Comments (2) Rest


	Saturday June 13 2009 Comments (2) Snatch - heavy single; 90% of that x 1 x 3 Clean & jerk - heavy single; 90% of that x 1 x 3 Front squat - clean single wt x 2 x 2 Weighted ab-mat sit-up - 3 x 10


	Sunday June 14 2009 Comments (3) Rest


	Monday June 15 2009 Comments (4) Snatch - 80% of last week's best x 1 x 6 Clean & jerk - 80% of last week's best x 1 x 5 Front squat - 80% x 1 x 3 Ab wheel - 3 x 15


	Tuesday June 16 2009 Comments (9) Power snatch - 80% of Mon x 1 x 6 Power clean & jerk - 80% of Mon x 1 x 4 3 rounds for time: 8 sandbag power clean & push press - 50% BW 100 m sprint


	Wednesday June 17 2009 Comments (0) Snatch - same as Monday Clean & jerk - same as Monday Back squat - 80% x 1 x 3 Weighted GHD sit-ups - 3 x 10


	Thursday June 18 2009 Comments (6) Power snatch - same as Tuesday Power clean & jerk - same as Tuesday 3 rounds for time: 300 m row 5 box jumps - mid-thigh+ 15 kipping pull-ups


	Friday June 19 2009 Comments (0) Rest


	Saturday June 20 2009 Comments (2) Snatch - 80% of last week's best x 1 x 6 Clean & jerk - 80% of last week's best x 1 x 5 Front squat - heavy single 3 rounds for time: 200 m sprint 20 kipping pull-ups


	Sunday June 21 2009 Comments (0) Rest

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