Training Cycles for Olympic Weightlifting and Weight Lifting

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

Basic Rep Cycle
6 weeks

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This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.

	Monday February 13 2012 Comments (5) Snatch - 70% x 3 x 5 Snatch Pull - 85% (of snatch) x 4 x 5 Pause back squat - 65% x 5 x 5 Week 1 of 6


	Tuesday February 14 2012 Comments (10) Jerk behind the neck - heavy single; 80% of HS x 1 x 3 Power snatch - 65% x 3 x 5 Push Press - 70% x 5 x 3 3 sets; no rest: 500 m row 20 push ball (6# ball)


	Wednesday February 15 2012 Comments (1) Clean - 70% x 3 x 5 Clean Pull - 85% (of clean) x 4 x 5 Front squat - 75% x 3 x 5


	Thursday February 16 2012 Comments (3) Power clean - 65% x 3 x 5 Hang snatch (below knee) - 60% x 2 x 5 Snatch push press + Overhead squat - 70% x 3+2 x 3 6 sets; no rest: 5 pull-ups 5 push-ups 5 KB swings


	Friday February 17 2012 Comments (0) Rest Day


	Saturday February 18 2012 Comments (4) Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single Front squat - heavy single SLDL - 3 x 5


	Sunday February 19 2012 Comments (0) Rest Day


	Monday February 20 2012 Comments (2) Snatch - 75% x 3 x 2, 75% x 2 x 3 Snatch Pull - 95% (of snatch) x 3 x 5 Pause Back Squat - 70% x 4 x 5 Week 2 of 6


	Tuesday February 21 2012 Comments (0) Jerk - heavy single; 80% of HS x 1 x 3 Power Snatch - 70% x 2 x 5 Push Press - 75% x 5 x 3 3 sets; no rest: 20 KB swings 10 DB chainsaw rows/arm


	Wednesday February 22 2012 Comments (0) Clean - 75% x 3 x 2, 75% x 2 x 3 Clean Pull - 95% (of clean) x 3 x 5 Front Squat - 80% x 3 x 5


	Thursday February 23 2012 Comments (0) Power Clean - 70% x 2 x 5 Hang Snatch (below knee) - 65% x 2 x 3, 70% x 2 x 2 Snatch Push Press + OHS - 75% x 3+2 x 3 3 sets; no rest: 2 min jump rope 12 DB push press


	Friday February 24 2012 Comments (0) Rest Day


	Saturday February 25 2012 Comments (0) Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single Back Squat - heavy single SLDL - 3 x 5 3 sets: 300 m row sprint 30 sec rest


	Sunday February 26 2012 Comments (0) Rest Day


	Monday February 27 2012 Comments (0) Snatch - 80% x 2 x 2, 80% x 1 x 3 Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 2 Pause Back Squat - 75% x 3 x 5 Week 3 of 6


	Tuesday February 28 2012 Comments (0) Jerk - heavy single Power Snatch - 70% x 2 x 2, 75% x 1 x 3 Push Press - 75% x 5, 80% x 5 x 2 3 sets; no rest: 10 KB snatch/arm 400 m row


	Wednesday February 29 2012 Comments (0) Clean - 80% x 2 x 2, 80% x 1 x 3 Clean Pull - 95% (of clean) x 3 x 2, 100% x 3 x 2 Front Squat - 85% x 2 x 4


	Thursday March 1 2012 Comments (3) Power Clean - 70% x 2 x 2, 75% x 1 x 3 Hang Snatch (below knee) - 70% x 2 x 2, 75% x 1 x 3 Overhead Squat - heavy single 4 sets; no rest: 10 pull-ups 10 DB push press


	Friday March 2 2012 Comments (0) Rest Day


	Saturday March 3 2012 Comments (0) Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single Back Squat - heavy single SLDL - 3 x 5


	Sunday March 4 2012 Comments (0) Rest Day


	Monday March 5 2012 Comments (3) Snatch - 80% x 1 x 2, 85% x 1 x 3 Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2 Pause Back Squat - 75% x 3 x 2, 80% x 2 x 2 Week 4 of 6


	Tuesday March 6 2012 Comments (2) Jerk - heavy single Power Snatch - heavy single Push Press - heavy single 3 sets: no rest: 15 KB swings 15 push-ups


	Wednesday March 7 2012 Comments (0) Clean - 80% x 1 x 2, 85% x 1 x 3 Clean Pull - 100% (of clean) x 3 x 2, 105% x 2 x 2 Front Squat - 85% x 2 x 2, 90% x 1 x 2


	Thursday March 8 2012 Comments (0) Power Clean - heavy single Hang Snatch (below knee) - 75% x 1 x 3, 80% x 1 x 2 Overhead Squat - heavy single 3 sets; no rest: 15 DB hang power clean 15 DB push jerk


	Friday March 9 2012 Comments (1) Rest Day


	Saturday March 10 2012 Comments (0) Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single Front Squat - heavy single SLDL - 3 x 5


	Sunday March 11 2012 Comments (0) Rest Day


	Monday March 12 2012 Comments (2) Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 Clean & Jerk - 70% x 2, 75% x 2, 80% x 1, 85% x 1 Clean Pull - 90% x 2, 95% x 2, 100% x 2 Back Squat - 75% x 2, 80% x 2, 85% x 1 Week 5 of 6


	Tuesday March 13 2012 Comments (2) Power Snatch - 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3 Power Clean & Jerk - 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3 3 sets: 3 Box jump 15 pull-ups 10 topside plate halfmoons/side 1 min rest


	Wednesday March 14 2012 Comments (2) Snatch - 70% x 1 x 3, 75% x 1 x 2 Clean & Jerk - 70% x 1 x 3, 75% x 1 x 2 Snatch Pull - 90% (of snatch) x 2, 95% x 2, 100% x 2 Front Squat - 70% x 2 x 3


	Thursday March 15 2012 Comments (0) Power Snatch - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2 Power Clean & Jerk - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2 3 sets: 3 box jump 500 m row 1 min rest


	Friday March 16 2012 Comments (0) Rest Day


	Saturday March 17 2012 Comments (0) Snatch - heavy single Clean & Jerk - heavy single Front Squat - heavy single If you reach your heavy single in snatch or clean & jerk with fewer than 10 reps over 60%, drop back down in weight and do singles until you've totaled 10 above 60%.


	Sunday March 18 2012 Comments (0) Rest Day


	Monday March 19 2012 Comments (0) Snatch - 90% x 1 Clean & Jerk - 90% x 1 Back Squat - 75% x 2, 80% x 2, 85% x 1 Week 6 of 6


	Tuesday March 20 2012 Comments (1) Power Snatch - 75% x 1 x 5 Power Clean & Jerk - 75% x 1 x 5 Box Jump (from squat position) - 3 x 3 1000 m row at 75% effort


	Wednesday March 21 2012 Comments (0) Snatch - 80% x 1 x 3 Clean & Jerk - 80% x 1 x 2 Snatch Pull - 90% (of snatch) x 2, 95% x 2, 100% x 2


	Thursday March 22 2012 Comments (0) Power Snatch - 60% x 2 x 2, 60% x 1 x 4 Power Clean & Jerk - 60% x 2 x 2, 60% x 1 x 4 Box jump - 3 x 3


	Friday March 23 2012 Comments (0) Rest Day


	Saturday March 24 2012 Comments (5) Snatch - max Clean & Jerk - max Back squat - max Take 10-15 minutes of rest between exercises, but stay warm.


	Sunday March 25 2012 Comments (0) Rest Day

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