Training Cycles for Olympic Weightlifting and Weight Lifting

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

Classic Cycle
4 weeks

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This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis.

	Monday November 23 2009 Comments (10) Power snatch - 60% x 2 x 5 Power clean & power jerk - 60% x 2 x 5 Good morning (straight knee, straight feet) - 3 x 10 light GHB sit-ups - 3 x 15 Light Transition Week


	Tuesday November 24 2009 Comments (48) Snatch - (70% x 1, 74% x 1, 78% x 1) x 3 Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3 Back squat - 75% x 6 x 4 - 3 sec pause in bottom Rounds in 5 min: 5 kipping pull-ups 5 lunges/leg 5 box jumps 5 push-ups


	Wednesday November 25 2009 Comments (85) Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets Push press + power jerk + jerk - 80% (of push press) x 5 sets 3 rounds for time: 250 m row sprint 10 kipping pull-ups 3 min rest


	Thursday November 26 2009 Comments (14) Rest


	Friday November 27 2009 Comments (14) Power clean + hang clean + power jerk - 70% (of clean) x 4 sets Jerk dip squats - 90% (of jerk) x 3 x 4 Muscle snatch - 60% x 3 x 4 For time: 35-30-25 KB swings 400-200-100 m sprint


	Saturday November 28 2009 Comments (2) Snatch - heavy single; 75% of that x 1 x 3 Clean & jerk - heavy single; 75% of that x 1 x 3 Front squat - heavy single; 80% of that x 3 x 3 3 sets: A. GHR x 15 B. GHB sit-ups x 25


	Sunday November 29 2009 Comments (0) Rest


	Monday November 30 2009 Comments (57) Power snatch - 75% x 1 x 10; 1 min rest High-hang clean & jerk - 60% x 1 x 10; 1 min rest Front squat - 70% x 1; focus on speed up GHB sit-ups - 50 total 20-15-10 reps: Box jump - above knee+ Kipping pull-ups Week 1


	Tuesday December 1 2009 Comments (39) Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets Front squat - heavy single; 80% of that x 2 x 2 Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top


	Wednesday December 2 2009 Comments (30) Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1 Power clean & jerk - 75% x 1 x 10; 1 min rest Front squat - 70% x 1; focus on speed up Planks - front/side; 2 x near max hold 4 rounds: 10 DB muscle snatch 10 KTE


	Thursday December 3 2009 Comments (29) Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS


	Friday December 4 2009 Comments (11) Rest


	Saturday December 5 2009 Comments (21) Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets Front squat - heavy single; 80% of that x 2 x 2 Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top 300-200-100-200-300 m sprints; 2 min rest between each


	Sunday December 6 2009 Comments (0) Rest


	Monday December 7 2009 Comments (23) Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Back squat - heavy single; 85% of that x 2 x 2 Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday Week 2


	Tuesday December 8 2009 Comments (23) Snatch balance - heavy single; 90% of that x 1; 85% x 1 Power clean & jerk - 75% x 1 x 10; 1 min rest Front squat - 75% x 1; focus on speed up 4 rounds: 200 m row 15 hanging leg raises


	Wednesday December 9 2009 Comments (19) Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add


	Thursday December 10 2009 Comments (16) Power snatch - 75% x 1 x 10; 1 min rest Power clean & jerk - 75% x 1 x 10; 1 min rest Front squat - 75% x 1; focus on speed up 3 rounds: 20 GHB sit-ups 3 rope climbs


	Friday December 11 2009 Comments (10) Rest


	Saturday December 12 2009 Comments (13) Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Back squat - heavy single; 85% of that x 2 x 2 Reverse hyperextensions - 3 x 25 4 rounds: 30 sec double-unders 30 sec push-up + 2 kick-up


	Sunday December 13 2009 Comments (2) Rest


	Monday December 14 2009 Comments (35) Back squat - 75% x 5 x 5 Clean deadlift - 90% (of clean) x 5 x 3 Push press - 70% x 5 x 5 Jerk dip squat - 90% (of jerk) x 5 x 3 3 sets: A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest


	Tuesday December 15 2009 Comments (36) Muscle snatch - 40% (of snatch) x 3 x 2 Power clean + clean - 60% (of clean) x 2 + 1 x 3 Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3 4 rounds: 10 m shuttle run x 4 10 KB swing Overhead KB swings; must touch floor with outside hand at end of each shuttle run.


	Wednesday December 16 2009 Comments (31) Front squat - 75% x 4 x 5 Snatch pull - 85% (of snatch) x 3 x 4 Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2 3 sets; no rest: 15 kipping pull-ups 20 shoulder-to-shoulder sandbag push press - 25% BW Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.


	Thursday December 17 2009 Comments (20) Rest Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.


	Friday December 18 2009 Comments (23) Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover High-hang snatch - 60% x 2 x 4 3 sets; no rest: 300 m row 3 rope climbs On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.


	Saturday December 19 2009 Comments (24) Snatch - max Clean & jerk - max Deadlift - max 3 sets: A1. Hanging leg raise x 15; 90 sec rest A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest


	Sunday December 20 2009 Comments (12) Rest

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