Training Cycles for Olympic Weightlifting and Weight Lifting

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

Block & Pull Cycle
6 weeks

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This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.

	Monday January 2 2012 Comments (12) Block snatch pull + snatch (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2 Block clean pull + clean (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2 Clean deadlift to knee + clean pull - 65% x 3+1 x 3, 70% x 3+1 x 2 Front Squat - 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2 This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator). Week 1 of 6


	Tuesday January 3 2012 Comments (8) Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 Hang power clean (below knee) - 50% (of clean) x 3 x 4 Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3 4 sets; no rest: 8 1-arm KB swings/arm 8 pull-ups


	Wednesday January 4 2012 Comments (1) Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2 Pause back squat - 65% x 5 x 2, 70% x 5 x 4


	Thursday January 5 2012 Comments (1) Push press + jerk - 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2 Hang power snatch (below knee) - 50% (of snatch x 3 x 4 Muscle snatch - 35% (of snatch) x 3 x 4 Pin back squat (just above parallel) - 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2 3 sets; no rest: 400 m row 15 dips


	Friday January 6 2012 Comments (0) Rest Day


	Saturday January 7 2012 Comments (1) Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3 4 sets; no rest: 10 DB push press 10 DB chainsaw rows/arm


	Sunday January 8 2012 Comments (0) Rest Day


	Monday January 9 2012 Comments (6) Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 5 Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 5 Clean deadlift to knee + clean pull - 75% x 3+1 x 2, 80% x 3+1 x 3 Pause back squat - 60% x 5 x 3, 65% x 5 x 3 Week 2 of 6


	Tuesday January 10 2012 Comments (0) Jerk - 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 Hang power clean (below knee) - 50% (of clean) x 3 x 2, 60% x 3 x 2 Snatch push press + overhead squat - 70% x 3+2, 75% x 3+2 x 2 3 sets; no rest: 10 KB snatch/arm 10 topside halfmoons/side


	Wednesday January 11 2012 Comments (0) Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 5 Block clean pull + clean (below knee) - 75% x 2(1+1) x 5 Snatch deadlift to knee + snatch pull - 75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2 Front squat - 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2


	Thursday January 12 2012 Comments (0) Push press + jerk - 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3 Hang power snatch (below knee) - 50% (of snatch) x 3 x 2, 60% x 3 x 2 Muscle snatch - 40% (of snatch) x 3 x 3 Pin back squat (just above parallel) - 50% (of back squat) x 3 x 2, 55% x 3 x 2 For 7 minutes: Max consecutive pull-ups Max consecutive push-ups No failed reps!


	Friday January 13 2012 Comments (0) Rest Day


	Saturday January 14 2012 Comments (0) Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 3 3 sets; 3 min rest: 200 m sprint


	Sunday January 15 2012 Comments (0) Rest Day


	Monday January 16 2012 Comments (0) Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 Clean deadlift to mid-thigh + clean pull - 80% x 3+1 x 4 Pause back squat - 65% x 4 x 5 Week 3 of 6


	Tuesday January 17 2012 Comments (0) Jerk - 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 3 Hang power clean (below knee) - 60% (of clean) x 3 x 3 Heaving snatch balance - 65% (of snatch) x 4 x 3 4 sets; no rest: 10 KB swings 10 DB chainsaw rows/arm


	Wednesday January 18 2012 Comments (0) Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2 Block clean pull + clean (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2 Snatch deadlift to hip + snatch pull - 80% (of snatch ) x 3+1 x 4 Front squat - 70% x 2 x 2, 75% x 2 x 4


	Thursday January 19 2012 Comments (1) Push press + jerk - 65% (of jerk) x 2+1 x 2, 70% x 2+1 x 2 Hang power snatch (below knee) - 60% (of snatch) x 3 x 3 Pin back squat (just above parallel) - 55% (of back squat) x 3 x 3, 60% x 3 x 2 3 sets; no rest: 2 min jump rope 3 (1 KB clean + 5 push press)/arm


	Friday January 20 2012 Comments (0) Rest Day


	Saturday January 21 2012 Comments (0) Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Front squat - 80% x 3 x 5 For 5 minutes: 100 m row 5 burpees


	Sunday January 22 2012 Comments (0) Rest Day


	Monday January 23 2012 Comments (2) Block snatch pull + snatch (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2 Block clean pull + clean (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2 Clean pull - 90% x 3 x 4 Pause back squat - 65% x 3 x 2, 70% x 3 x 3 Week 4 of 6


	Tuesday January 24 2012 Comments (2) Jerk - 70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 2 Hang power clean (below knee) - 65% (of clean) x 2 x 2, 70% x 2 x 2 Heaving snatch balance - 65% (of snatch) x 3, 70% x 3 x 2 5 sets; no rest: 5 push-ups 5 KB swings 5 pull-ups


	Wednesday January 25 2012 Comments (2) Block snatch pull + snatch (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2 Block clean pull + clean (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2 Snatch pull - 90% (of snatch ) x 3 x 4 Front squat - 75% x 2 x 5


	Thursday January 26 2012 Comments (2) Jerk balance - 55% (of jerk) x 3 x 4 Split push press behind neck - 60% (of jerk) x 3 x 4 Hang power snatch (below knee) - 65% (of snatch) x 2 x 2, 70% x 2 x 2 Pin back squat (just above parallel) - 60% (of back squat) x 3 x 4 3 sets; no rest: 10 1-arm DB split snatch/arm 200 m row


	Friday January 27 2012 Comments (0) Rest Day


	Saturday January 28 2012 Comments (0) Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Front squat - heavy single


	Sunday January 29 2012 Comments (2) Rest Day


	Monday January 30 2012 Comments (0) Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1 Clean & Jerk - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1 Clean Pull - 90% x 2, 95% x 2, 100% x 2 Front Squat - 80% x 2, 85% x 1 x 2 Week 5 of 6


	Tuesday January 31 2012 Comments (1) Power Snatch - 80% x 1 x 8 Power Clean & Jerk - 80% x 1 x 8 3 sets: Box Jump x 3 Pull-ups x 15 30 sec rest


	Wednesday February 1 2012 Comments (4) Snatch - 70% x 1, 75% x 1, 80% x 1 x 4 Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 4 Snatch Pull - 90% x 2, 95% x 2, 100% x 2 Back Squat - 80% x 3 x 3


	Thursday February 2 2012 Comments (0) Power Snatch - 80% x 1 x 6 Power Clean & Jerk - 80% x 1 x 6 3 sets: 3 box jumps 15 DB push press 30 sec rest


	Friday February 3 2012 Comments (0) Rest Day


	Saturday February 4 2012 Comments (4) Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1 Clean & Jerk - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1 Front Squat - 90% x 1


	Sunday February 5 2012 Comments (0) Rest Day


	Monday February 6 2012 Comments (1) Snatch - 85% x 1 x 3 Clean & Jerk - 85% x 1 x 3 Clean Pull - 90% x 2 x 3 Back Squat - 70% x 2, 75% x 2, 80% x 2 Week 6 of 6


	Tuesday February 7 2012 Comments (0) Snatch - 60% x 1 x 8 Clean & Jerk - 60% x 1 x 5 Light technique work of choice - 10 min max


	Wednesday February 8 2012 Comments (0) Snatch - 75% x 1 x 3 Clean & Jerk - 70% x 1 x 3 Snatch Pull - 90% x 2 x 3


	Thursday February 9 2012 Comments (1) Snatch - 40-50% x 1 x 5-8 Clean & Jerk 40-50% x 1 x 4-6 Adjust the weight and sets based on how you're feeling - if you're feeling tired and slow today, stick with the empty bar only.


	Friday February 10 2012 Comments (0) Rest Day


	Saturday February 11 2012 Comments (0) Snatch - max Clean & Jerk - max Front or back squat - max


	Sunday February 12 2012 Comments (0) Rest Day

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