Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING CYCLE

Advanced 2-Phase Cycle
10 weeks

This is a 10-week cycle based on the Advanced Two-Phase cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.

Export Cycle as Word Doc




Monday March 8 2010
Comments (9)

  • Snatch - 75% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 50 total
Week 1
Tuesday March 9 2010
Comments (9)

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest
Wednesday March 10 2010
Comments (8)

  • Clean & jerk - 75% x 1 x 4
  • 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; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 10/side
Thursday March 11 2010
Comments (4)

  • Jerk - max for day; 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
  • Push press - max
3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest
Friday March 12 2010
Comments (3)

Rest
Saturday March 13 2010
Comments (4)

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 10; no rest
A2. Hanging leg raise x 15
Sunday March 14 2010
Comments (4)

Rest
Monday March 15 2010
Comments (4)

  • Snatch - 75% x 1 x 3
  • Snatch pull - 95% x 3 x 3
  • Snatch Deadlift - 105% x 3 x 3
  • Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 55 total
Week 2
Tuesday March 16 2010
Comments (4)

  • Muscle snatch -- max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 85% x 1; 70% x 2 x 2
3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs
Wednesday March 17 2010
Comments (4)

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 95% x 3 x 3
  • Clean deadlift - 103% x 3 x 3
  • Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 12/side
Thursday March 18 2010
Comments (15)

  • Jerk - max for day; 80% of that x 1 x 3
  • Block/Mid-hang muscle snatch - 65% x 3 x 3
  • Block/Mid-hang snatch - 70% x 3 x 3
  • Block/Mid-hang clean - 70% x 3 x 3
3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest
Friday March 19 2010
Comments (1)

Rest
Saturday March 20 2010
Comments (8)

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20
Sunday March 21 2010
Comments (0)

Rest
Monday March 22 2010
Comments (16)

  • Snatch - 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; follow each set immediately with 3 box jumps
  • GHB sit-ups - 60 total
Week 3
Tuesday March 23 2010
Comments (15)

  • Muscle snatch - max for day
  • Power snatch - 75% x 2 x 3
  • Jerk - max for day; 80% of that x 2 x 2
3 sets:
15 sledgehammer swings / side
15 pull-ups
Wednesday March 24 2010
Comments (4)

  • Clean & jerk - 75% x 1 x 3
  • Clean pull - 97% x 3 x 3
  • Clean deadlift - 105% x 2 x 3
  • Back squat - 81% x 2 x 5; follow each set with 3 box jumps
  • Russian twist - 3 x 15/side
Thursday March 25 2010
Comments (3)

  • 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% x 5, 75% x 5, 80% x 5 x 2
3 sets:
A1. Ring push-ups x AMRAP; no rest
A2. 20 walking suitcase lunges (1 db at side); 30 sec rest
Friday March 26 2010
Comments (23)

Rest
Saturday March 27 2010
Comments (6)

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Back squat - max for day
  • Good morning - 3 x 10
Sunday March 28 2010
Comments (1)

Rest
Monday March 29 2010
Comments (7)

  • Snatch - 75% x 1 x 3
  • Snatch pull off 3" riser - 90% (of snatch) x 3 x 3
  • Clean & jerk - 75% x 1 x 2
  • Front squat - 84% x 2 x 4
  • GHB sit-ups - 65 total
Week 4
Tuesday March 30 2010
Comments (2)

  • Mid-hang muscle snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
  • Mid-hang power snatch + snatch - 55% (of snatch) x 3, 60% x 3, 65% x 3
  • Jerk - 75% x 3 x 3
3 sets:
15 hanging leg raises; no rest
10 bent DB row; 1 min rest
Wednesday March 31 2010
Comments (4)

  • Clean & jerk - 75% x 1 x 3
  • Clean pull off 3" riser - 90% (of clean) x 3 x 3
  • Snatch - 75% x 1 x 2
  • Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
  • Russian twist - 3 x 18/side
Thursday April 1 2010
Comments (3)

  • Jerk - max for day; 80% of that x 1 x 3
  • Power snatch - 70% x 3 x 3
  • Power clean - 70% x 3 x 3
  • Push press - 82% x 4 x 4
3 sets:
300 m row; no rest
AMRAP consecutive pull-ups (perform a minimum of 10/set by breaking up as needed); no rest
Friday April 2 2010
Comments (4)

Rest
Saturday April 3 2010
Comments (4)

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
  • Stiff-legged deadlift - 3 x 5
Sunday April 4 2010
Comments (1)

Rest
Monday April 5 2010
Comments (4)

  • Snatch - (75% x 1, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 2 x 3
  • Front squat - 87% x 1 x 5; follow each set immediately with 2 box jumps
  • GHB sit-ups - 70 total
Week 5
Tuesday April 6 2010
Comments (4)

  • Jerk - max for day; 80% of that x 1 x 3
  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 3
  • Push press - 84% x 3 x 3
3 sets; no rest:
10 KB swings
2 rope climbs
Wednesday April 7 2010
Comments (7)

  • Clean & jerk - (75% x 1, 80% x 1) x 3
  • Clean deadlift - 110% (of clean) x 2 x 3
  • Back squat - 87% x 1 x 5
  • Russian twist - 3 x 20/side
Thursday April 8 2010
Comments (4)

  • Mid-hang snatch - 70% x 2 x 3; 65% x 3 x 2
  • Jerk - 75% x 3 x 3
  • Snatch balance - max for day; 80% of that x 1 x 3
3 sets:
10 Hang DB muscle snatch; no rest
Dips x AMRAP; 30 sec rest
Friday April 9 2010
Comments (1)

Rest
Saturday April 10 2010
Comments (8)

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
  • Good morning - 3 x 10
  • Ab work of choice
Sunday April 11 2010
Comments (4)

Rest
Monday April 12 2010
Comments (5)

  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Front squat - 80% x 2 x 2; follow each set immediately with 2 box jumps
  • GHB sit-ups - 50 total
Week 6
Tuesday April 13 2010
Comments (8)

  • Power snatch - max
  • Power clean & jerk - max
3 sets:
10 ring rows; no rest
250 m row; 30 sec rest


Notes: Split jerk after power cleans. If your jerk fails before your power clean, continue taking the power clean to a max without the jerk.
Wednesday April 14 2010
Comments (4)

  • Snatch - 65% x 2 x 4
  • Clean & jerk - 65% x 2 x 4
  • Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
  • Back extensions - (unweighted) 3 x 10-15
Thursday April 15 2010
Comments (9)

  • Box jump - 3 x 3
  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
3 sets:
10 dips; no rest
250 m row; 30 sec rest
Friday April 16 2010
Comments (2)

Rest
Saturday April 17 2010
Comments (3)

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
  • Ab & back work of choice
Sunday April 18 2010
Comments (8)

Rest
Monday April 19 2010
Comments (5)

  • Snatch - max for day; 85% of that x 1 x 3
  • Clean & jerk - max for day; 85% of that x 1 x 3
  • Front squat - 80% x 3 x 3
  • Front/side planks - 2 x max hold
Week 7
Tuesday April 20 2010
Comments (5)

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 5
  • Power clean & power jerk - 80% (of PC) x 1 x 5
3 sets:
10 DB bent row; no rest
10 1-arm DB bench press (per arm); 1 min rest
Wednesday April 21 2010
Comments (6)

  • Snatch - max for day; 90% of that x 1 x 2
  • Clean & jerk - max for day; 90% of that x 1 x 2
  • Back squat - 80% x 3 x 3
  • Ab wheel - 3 x 15
Thursday April 22 2010
Comments (9)

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
3 sets:
Turkish get-up - 5/side; no rest
10 pull-ups; no rest

Notes: For pull-ups, use band assistance as needed to ensure complete, perfect reps with forceful contraction of the upper back at the top.
Friday April 23 2010
Comments (2)

Rest
Saturday April 24 2010
Comments (6)

  • Snatch - max for day; 85% of that x 1 x 5
  • Clean & jerk - max for day; 85% of that x 1 x 5
  • Front squat - max for day
  • Hanging leg raise - from 90 degree up only - 3 x 10 (bend knees if needed)
Sunday April 25 2010
Comments (2)

Rest
Monday April 26 2010
Comments (4)

  • Glute bridge - 10 total with 5 sec pause at top
  • Snatch - Max for day; 80% of that x 1 x 5
  • Clean & jerk - Max for day; 80% of that x 1 x 5
  • Front squat - 90% x 1 x 3
  • Front/side planks - 3 x max hold
Week 8
Notes: On glute bridges, lift toes from floor, relax quads and hamstrings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral--don't hyperextend the lumbar spine.
Tuesday April 27 2010
Comments (5)

  • Power snatch - 80% x 1 x 6
  • Power clean & jerk - 80% x 1 x 6
3 sets:
10 1-arm ring row (per arm); no rest
5 1-leg barbell RDL; 1 min rest

Notes: On 1-arm ring rows, keep the body squared off forward; do not allow yourself to rotate. On 1-leg RDL, keep support knee bent slightly throughout the movement. Keep the movement at a controlled pace.
Wednesday April 28 2010
Comments (12)

  • Snatch - max for day; 85% of that x 1 x 5
  • Clean & jerk - max for day; 85% of that x 1 x 5
  • Back squat - 85% x 1 x 3
  • Hanging leg raise - 4 x 12
Thursday April 29 2010
Comments (3)

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 6
  • Clean & jerk - 80% x 1 x 6
3 sets; no rest:
300 m row
15 ring push-ups
Friday April 30 2010
Comments (3)

Rest
Saturday May 1 2010
Comments (3)

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
3 sets; rest as needed:
10 Back extensions
10 Ab wheel; on reach roll, perform 2 half rolls from the extended position before returning to the top
Sunday May 2 2010
Comments (3)

Rest
Monday May 3 2010
Comments (5)

  • X-band walks - 3 x 5/side
  • Snatch - 80% of last week's best x 1 x 6
  • Clean & jerk - 80% of last week's best x 1 x 6
  • Front squat - 80% x 2 x 3
  • Front/side planks - 2 x max
Week 9
Tuesday May 4 2010
Comments (4)

  • Power snatch - 80% of yesterday's snatch x 1 x 10
  • Power clean & jerk - 80% of yesterday's CJ x 1 x 10
3 sets:
5 1-legged RDL/side
10 bent row
Wednesday May 5 2010
Comments (5)

  • Snatch - 80% of last week's best snatch x 1 x 8
  • Clean & jerk - 80% of last week's best CJ x 1 x 8
  • Back squat - 85% x 2 x 2
  • Hanging leg raise - 4 x 15
Thursday May 6 2010
Comments (5)

  • Power snatch - 75% of last week's best snatch x 1 x 6
  • Power clean & jerk - 75% of last week's best CJ x 1 x 6
  • Reverse hyper - 2 x 15 w/ light weight
  • Light ab work of choice

Notes: If the lifts at this weight are not quick and solid, drop the weight until they are.
Friday May 7 2010
Comments (24)

Rest
Saturday May 8 2010
Comments (2)

  • Snatch - 93-95% x 1
  • CJ - 93-95% x 1
  • Back squat - 90% x 1
  • Ab wheel - 3 x 15
Sunday May 9 2010
Comments (0)

Rest
Monday May 10 2010
Comments (5)

  • Snatch - 88% x 1
  • Clean & jerk - 88% x 1
  • Front squat - 85% x 1
  • Reverse hyper - 3 x 10 light
Week 10
Tuesday May 11 2010
Comments (7)

  • Snatch - 83% x 1 x 2
  • Clean & jerk - 83% x 1 x 2
  • Planks - front/side x 80% of max x 2
Wednesday May 12 2010
Comments (0)

  • Snatch - 78% x 1 x 3
  • Clean & jerk - 78% x 1 x 3
  • Front squat - 50% x 2 x 3 (max speed in transition and recovery)
Thursday May 13 2010
Comments (8)

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 3
Friday May 14 2010
Comments (18)

Rest
Saturday May 15 2010
Comments (3)

  • Snatch - max
  • Clean & jerk - max
  • Back or Front squat - max
Sunday May 16 2010
Comments (1)

Rest
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter





Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator