Training Cycles for Olympic Weightlifting and Weight Lifting

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olympic weightlifting, weightlifting, snatch, clean, jerk

CATALYST ATHLETICS TRAINING CYCLE

Strength Cycle
6 weeks

Export Cycle as Word Doc

This is a quick strength-emphasis cycle

	Monday July 13 2009 Comments (7) Back squat - 75% x 4 x 5 Push press - 70% x 5 x 5 Snatch pull - 90% (of snatch) x 5 x 5 Weighted sit-ups - 3 x 10 Week 1


	Tuesday July 14 2009 Comments (9) Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets Power jerk + jerk - 75% (of jerk) x 4 sets For time: Kipping pull-ups - as many consecutive as possible Row - for as many calories as pull-ups in this round (up to 25) Repeat until reaching a total of 60 pull-ups or a max of 8 minutes


	Wednesday July 15 2009 Comments (0) Front squat - 75% x 3 x 5 Snatch push press - 73% x 5 x 5 Clean pull - 93% (of clean) x 5 x 5 Hanging leg raise - 3 x 15 Back extension - 3 x 15


	Thursday July 16 2009 Comments (10) Muscle snatch - heavy single; 90% of that x 1 x 2 2-position clean - 65% x 5 sets Jerk - 70% x 3; 75% x 3; 80% x 2 x 3 3 rounds for time: 50 m sprint 10 walking lunges 2 rope climbs


	Friday July 17 2009 Comments (1) Rest


	Saturday July 18 2009 Comments (3) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single 5 rounds for time: 8 kipping pull-ups 8 box jumps - mid-thigh+


	Sunday July 19 2009 Comments (1) Rest


	Monday July 20 2009 Comments (8) Back squat - 78% x 4 x 5 Push press - 73% x 5 x 5 Snatch pull - 93% (of snatch) x 5 x 5 Hanging leg raise - 3 x 15 Standing plate twist - 3 x 30 Week 2


	Tuesday July 21 2009 Comments (7) 2-position snatch (floor, mid-thigh) - 75% x 5 sets Snatch balance - heavy single (work up slowly to try to get 8-10 total reps) 3 rounds for time: 15 kipping pull-ups 10 box jumps 5 sandbag halfmoons (each side)


	Wednesday July 22 2009 Comments (0) Front squat - 75% x 4 x 5 Snatch push press - 75% x 5 x 5 Clean pull - 95% (of clean) x 5 x 5 Turkish get-up - 3 x 5/side


	Thursday July 23 2009 Comments (0) 2-position clean (floor, mid-thigh) - 75% x 5 sets Muscle snatch - 75% x 3 x 3 Jerk - heavy single; 90% of that x 1; 85% x 1 x 2 Weighted sit-ups - 3 x 10


	Friday July 24 2009 Comments (3) Rest


	Saturday July 25 2009 Comments (6) Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single ab work of choice 3 rounds for time: 20 kipping pull-ups 20 walking lunges (10/leg)


	Sunday July 26 2009 Comments (5) Rest


	Monday July 27 2009 Comments (6) Back squat - 81% x 3 x 5 Push press - 76% x 3 x 5 Snatch pull - 96% (of snatch) x 3 x 5 GHD sit-up - 3 x 15 Rope climb x 5 total Week 3


	Tuesday July 28 2009 Comments (6) Power snatch + snatch - 70% (of snatch) x 5 sets Snatch balance - 75% (of snatch) x 3 x 4 3 rounds for time: 200 m row 10 kipping pull-ups 5 sandbag halfmoons/side - 25% BW


	Wednesday July 29 2009 Comments (7) Front squat - 78% x 3 x 5 Snatch push press - 78% x 3 x 5 Clean pull - 98% (of clean) x 3 x 4 Turkish Get-up - 3 x 5/side (add weight from last Wed)


	Thursday July 30 2009 Comments (5) Clean & jerk - 75% x 2 x 7 Muscle snatch - 75% x 2 x 4 2-4-6-8-10-8-6-4-2 reps for time: KB swings Hanging leg raise


	Friday July 31 2009 Comments (6) Rest


	Saturday August 1 2009 Comments (3) Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single 3 rounds for time: 10 KB swings 5 DB push press - 55% of best PP


	Sunday August 2 2009 Comments (1) Rest


	Monday August 3 2009 Comments (5) Back squat - 84% x 2 x 5 Push press - 78% x 3 x 5 Snatch pull - 98% (of snatch) x 3 x 4 Weighted Sit-up - 3 x 10 Week 4


	Tuesday August 4 2009 Comments (8) Snatch - 75% x 2 x 5 Snatch Balance - heavy single 3 rounds for time: 300 m row 10 box jumps 10 push ball


	Wednesday August 5 2009 Comments (4) Front squat - 81% x 2 x 5 Snatch push press - 81% x 3 x 5 Clean pull - 100% (of clean) x 3 x 3 Turkish Get-up - 3 x 5/side


	Thursday August 6 2009 Comments (5) Clean & jerk - 75% x 2 x 2; 80% x 1 x 2 Muscle snatch - heavy single 3 rounds for time: 20 double unders 20 kipping pull-ups


	Friday August 7 2009 Comments (2) Rest


	Saturday August 8 2009 Comments (12) Snatch - Heavy single Clean & Jerk - Heavy single Back squat - heavy single Ab work of choice Rower Sprint Intervals: 200 sprint / 100 m rest x 4


	Sunday August 9 2009 Comments (4) Rest


	Monday August 10 2009 Comments (2) Back squat - 87% x 2 x 3 Push press - 80% x 3 x 5 Snatch pull - 100% (of snatch) x 3 x 4 Weighted Sit-up - 3 x 10 (add weight from last Mon) Week 5


	Tuesday August 11 2009 Comments (1) Snatch - 78% x 1 x 5 Snatch balance - 70% x 3; 75% x 3; 80% x 2; 85% x 1 x 2 4 rounds for time: 100 m sprint 2 rope climbs 1 min rest


	Wednesday August 12 2009 Comments (4) Front squat - 84% x 2 x 3 Snatch Balance - 75% x 3 x 4 Power clean - 75% x 2 x 4 Turkish Get-up - 3 x 5/side (add weight from last Wed)


	Thursday August 13 2009 Comments (2) Clean & jerk - 78% x 1 x 5 Muscle snatch + 3 OHS - 75% (of MS) x 4 sets 15-10-5 reps for time: KB swing Box jump


	Friday August 14 2009 Comments (5) Rest


	Saturday August 15 2009 Comments (2) Snatch - heavy single Clean & Jerk - heavy single Back squat - heavy single 3 rounds for time: 15 kipping pull-ups 15 sit-ups


	Sunday August 16 2009 Comments (0) Rest


	Monday August 17 2009 Comments (4) Snatch - 85% x 1 Clean & jerk - 85% x 1 Back squat - 85% x 2 x 2 3 rounds for time: 15 Knees to elbows 15 Back extensions Week 6


	Tuesday August 18 2009 Comments (3) Snatch - 70% x 3 x 4 Clean & Jerk - 70% x 2 x 4 5 sets - 50 m sprint 2 min rest


	Wednesday August 19 2009 Comments (1) Snatch - 75% x 1 x 5 Clean & Jerk - 75% x 1 x 4 Ab wheel - 3 x 15


	Thursday August 20 2009 Comments (2) Snatch - 70% x 1 x 6 Clean & Jerk - 70% x 1 x 4 Light ab work of choice


	Friday August 21 2009 Comments (0) Rest


	Saturday August 22 2009 Comments (1) Snatch - max Clean & jerk - max Front squat - max


	Sunday August 23 2009 Comments (0) Rest

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