Training Cycles for Olympic Weightlifting and Weight Lifting

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

12-Week Complete Cycle
12 weeks

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This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure.

	Monday March 26 2012 Comments (11) Back Squat - 65% x 10 x 3 Block (or hang) snatch (mid-thigh) - 65% x 3 x 5 Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3 Overhead Squat - 65% x 3 x 5 Week 1 of 4 (1 of 12) This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.


	Tuesday March 27 2012 Comments (4) Jerk behind the neck - 70% x 3 x 5 Push Press - 75% x 5 x 4 Jerk dip squat - 80% (of jerk) x 5 x 3 3 sets; no rest: 2 min jump rope 15 pull-ups


	Wednesday March 28 2012 Comments (8) Back Squat - 75% x 5 x 5 Block (or hang) Clean (mid-thigh) - 65% x 3 x 5 Halting Clean Deadlift - 80% (of clean) x 3 x 3 SLDL - 60% (of back squat) x 5 x 3


	Thursday March 29 2012 Comments (5) Power Snatch - 65% x 3 x 4 Power Clean - 65% x 3 x 4 Power Jerk - 65% x 3 x 4 Snatch High-Pull - 70% x 5 x 3 3 sets; no rest: 600 m row 15 DB push press


	Friday March 30 2012 Comments (0) Rest Day


	Saturday March 31 2012 Comments (6) Back Squat - 80% x 3 x 8 Snatch - 70% x 3 x 2, 75% x 2 x 3 Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3 Snatch High-Pull - 70% (of snatch) x 3 x 3


	Sunday April 1 2012 Comments (0) Rest Day


	Monday April 2 2012 Comments (1) Back Squat - 70% x 10 x 3 Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3 Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2 Overhead Squat - 65% x 3 x 2, 70% x 3 x 3 Week 2 of 4 (2 of 12)


	Tuesday April 3 2012 Comments (2) Jerk behind the neck - 75% x 3 x 5 Push Press - 75% x 5 x 2, 80% x 5 x 2 Jerk Dip Squat - 85% (of jerk) x 5 x 3 4 sets; no rest: 10 pull-ups 15 KB swings


	Wednesday April 4 2012 Comments (2) Back Squat - 80% x 5 x 5 Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3 Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2 SLDL - 65% (of back squat) x 5 x 3


	Thursday April 5 2012 Comments (0) Power Snatch - 65% x 3 x 2, 70% x 3 x 2 Power Clean - 65% x 3 x 2, 70% x 3 x 2 Power Jerk - 65% x 3 x 2, 70% x 3 x 2 Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3 4 sets; no rest: 10 1-arm KB push press/side 200 rope jumps (or 2 min max)


	Friday April 6 2012 Comments (0) Rest Day


	Saturday April 7 2012 Comments (2) Back Squat - 85% x 3 x 8 Snatch - 75% x 3 x 3, 80% x 2 x 2 Clean & Jerk - 75% x 3 x 2, 80% x 2 x 2 Snatch High-Pull - 70% (of snatch) x 3, 75% x 3 x 2


	Sunday April 8 2012 Comments (0) Rest Day


	Monday April 9 2012 Comments (7) Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps) Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good) Halting Snatch Deadlift (hip) - 85% x 3 x 3 Overhead Squat - 70% x 3 x 5 (up wt on last 2 sets if you feel good) Week 3 of 4 (3 of 12)


	Tuesday April 10 2012 Comments (6) Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good) Push Press - 75% x 5, 80% x 5 x 2, 85% x 5 Jerk Dip Squat - 85% (of jerk) x 5 x 3 For 5 min: 5 1-arm KB swing/arm 5 1-arm KB clean & push press/arm 5 1-arm KB snatch/arm


	Wednesday April 11 2012 Comments (1) Back Squat - 83% x 5 x 5 (up wt on last set if you feel good - no failed reps) Block (or hang) clean (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good) Halting Clean Deadlift (upper thigh) - 85% x 3 x 3 SLDL - 65% (of back squat) x 5, 70% x 5 x 3


	Thursday April 12 2012 Comments (3) Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 3 Power Clean - 65% x 3, 70% x 3 x 2, 75% x 3 Power Jerk - 65% x 3, 70% x 3 x 2, 75% x 3 Snatch High-Pull - 75% (of snatch) x 5 x 3 5 (2-4-6 rep) ladders (60 total reps): Chin-up Dips


	Friday April 13 2012 Comments (0) Rest Day


	Saturday April 14 2012 Comments (7) Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2 Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2 Back Squat - 88% x 3 x 8 (up wt on last set if you feel good) Snatch High-Pull - 75% (of snatch) x 3 x 3


	Sunday April 15 2012 Comments (0) Rest Day


	Monday April 16 2012 Comments (0) Snatch - 60% x 2 x 5 Clean & Jerk - 60% x 1 x 5 Back squat - 50% x 2 x 3 (focus on acceleration up) This will be a very light and easy week in preparation for max back squat testing on Saturday. Week 4 of 4 (4 of 12)


	Tuesday April 17 2012 Comments (5) Power Snatch - 60% x 1 x 4, 70% x 1 x 3 Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3 Squat jump - 3 x 3 3 sets; no rest: 10 DB row/arm 10 1-arm DB bench press/arm


	Wednesday April 18 2012 Comments (1) Snatch - 60% x 1 x 5 Clean & Jerk - 60% x 1 x 5 Back Squat - 40% x 2 x 3 (focus on acceleration up) Squat jump - 3 x 3


	Thursday April 19 2012 Comments (3) Hang Power Snatch - 60% x 1 x 5 Hang Power Clean & Power Jerk - 60% x 1 x 5 Box Jump - 3 x 3 3 sets; no rest: 15 pull-ups 10 1-arm KB press/arm


	Friday April 20 2012 Comments (0) Rest Day


	Saturday April 21 2012 Comments (12) Back Squat - test max Snatch - heavy single Clean & Jerk - heavy single Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.


	Sunday April 22 2012 Comments (1) Rest Day


	Monday April 23 2012 Comments (0) Back Squat - 65% x 10 x 3 Block Snatch (knee) - 70% x 3 x 5 Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4 Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4 This is really a continuation of the previous 4 weeks in a 12 week cycle, but can be a standalone 4-week training block as well. Week 1 of 4 (5 of 12)


	Tuesday April 24 2012 Comments (0) Jerk - 70% x 3 x 5 Push Press - 75% x 5 x 2, 80% x 4 x 2 Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2 4 sets; no rest: 400 m row 10 1-arm KB clean + press/arm


	Wednesday April 25 2012 Comments (0) Back Squat - 75% x 5 x 5 Block Clean (knee) - 70% x 3 x 5 Clean Pull on 2" Riser - 90% (of clean) x 3 x 4 SLDL - 60% (of back squat) x 5 x 3


	Thursday April 26 2012 Comments (0) Power Snatch - 65% x 3 x 4 Power Clean + Power Jerk - 65% (of PC) x 3 x 4 Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3 5 sets; no rest: 8 pull-ups 8 ring push-ups


	Friday April 27 2012 Comments (0) Rest Day


	Saturday April 28 2012 Comments (0) Back Squat - 80% x 3 x 8 Snatch - 70% x 3 x 2, 75% x 2 x 3 Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3 4 sets; no rest: 2 min jump rope 20 KB swings


	Sunday April 29 2012 Comments (0) Rest Day


	Monday April 30 2012 Comments (0) Back Squat - 70% x 10 x 3 Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3 x 3 Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 2, 95% x 3 x 2 Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1+2 x 2, 70% x 1+2 x 2 Week 2 of 4 (6 of 12)


	Tuesday May 1 2012 Comments (2) Jerk - 70% x 3 x 2, 75% x 3 x 3 Push Press - 80% x 4 x 3, 85% x 3 Snatch High-Pull - 75% (of snatch) x 5 x 4 5 rounds; no rest: 90 sec jump rope 12 KB snatch/arm


	Wednesday May 2 2012 Comments (0) Back Squat - 80% x 5 x 5 Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3 x 3 Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2 SLDL - 65% (of BS) x 5 x 3


	Thursday May 3 2012 Comments (0) Power Snatch - 65% x 3 x 2, 70% x 3 x 2 Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2 Snatch High-Pull - 75% x 3 x 3 4 sets; no rest: 15 DB chainsaw rows/arm 10 DB push press


	Friday May 4 2012 Comments (0) Rest Day


	Saturday May 5 2012 Comments (0) Back Squat - 85% x 3 x 8 Snatch - 75% x 3 x 3, 80% x 2 x 2 Clean & Jerk - 75% x 3 x 3, 80% x 2 x 2 3 sets; no rest: 400 m row - 30 sec easy/30 sec sprint 10 plate topside halfmoons / side


	Sunday May 6 2012 Comments (0) Rest Day


	Monday May 7 2012 Comments (0) Back Squat - 73% x 10 x 3 Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2 Snatch Pull on Riser - 95% (of snatch) x 3 x 4 Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2 Week 3 of 4 (7 of 12)


	Tuesday May 8 2012 Comments (0) Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2 Push Press - 80% x 4, 85%x 3 x 3 Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2 40 sec on / 20 sec rest x 5 minutes: 15 KB swings 15 push-ups


	Wednesday May 9 2012 Comments (0) Back Squat - 83% x 5 x 5 Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2 Clean Pull on Riser - 95% (of clean) x 3 x 4 SLDL - 65% (of back squat) x 5, 70% x 5 x 2


	Thursday May 10 2012 Comments (0) Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 2 Power Clean + Power Jerk - 65% (of PC) x 3, 70% x 3 x 2, 75% x 2 Snatch High-Pull - 75% (of snatch) x 3, 80% x 3 x 2 4 sets; no rest: 5 (1 pull-up + 1 hanging leg raise) 10 shoulder-to-shoulder sandbag push press


	Friday May 11 2012 Comments (0) Rest Day


	Saturday May 12 2012 Comments (0) Back Squat - 88% x 3 x 8 Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2 Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2


	Sunday May 13 2012 Comments (0) Rest Day


	Monday May 14 2012 Comments (0) Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2 Power Clean - 60% x 2 x 2, 70% x 2 x 3 Jerk - 65% x 3 x 2, 70% x 3 x 2 Squat jump - 4 x 3 Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump. Week 4 of 4 (8 of 12)


	Tuesday May 15 2012 Comments (0) Mid-hang power snatch - 60% x 2 x 5 Pull-ups - 40 total


	Wednesday May 16 2012 Comments (2) Push Press - text max High-Hang Snatch - 50% x 2 x 5 Power Clean & Jerk - 60% x 1 x 5 Squat Jump - 3 x 3


	Thursday May 17 2012 Comments (2) Power Snatch - 60% x 1 x 5 Power Clean & Power Jerk - 60% x 1 x 5


	Friday May 18 2012 Comments (0) Rest Day


	Saturday May 19 2012 Comments (2) Back Squat - test max Snatch - heavy single Clean & Jerk - heavy single Don't expect PRs on the snatch and CJ today. If your heavy single is less thn 85%, get some additional singles in between 75-80% afterward.


	Sunday May 20 2012 Comments (0) Rest Day


	Monday May 21 2012 Comments (1) Snatch - 70% x 2, 75% x 2, 80% x 1 x 3 Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 3 Clean Pull - 90% (of clean) x 3 x 3 Back Squat - 80% x 2 x 3 Week 1 of 4 (9 of 12) This is the final 4-week mesocycle of a 12-week macrocycle, but it can be used as a brief standalone cycle.


	Tuesday May 22 2012 Comments (0) Tall Snatch - 4 x 3 Mid-Hang Snatch - 65% x 2 x 5 Power Clean + Power Jerk - 70% (of PC) x 1 x 5 3 sets: 5 box jumps 20 KB swings 30 sec rest Tall snatch - Stay light and focus on bringing the elbows as high as possible before turning the bar over, and keeping the bar and body as close as possible, landing with flat feet, and pushing up tight against the bar overhead. Using an empty barbell is fine.


	Wednesday May 23 2012 Comments (0) Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3 Clean & Jerk - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3 Snatch Pull - 90% (of snatch) x 3 x 3 Front Squat - 80% x 2 x 3


	Thursday May 24 2012 Comments (0) Tall Snatch - 4 x 3 Mid-Hang Snatch - 70% x 1 x 5 Snatch Balance - 70% (of snatch) x 2 x 5 3 sets: 5 box jumps 15 pull-ups 30 sec rest


	Friday May 25 2012 Comments (0) Rest Day


	Saturday May 26 2012 Comments (0) Snatch - heavy single; 70% of HS x 2 x 3 Clean & Jerk - heavy single; 70% of HS x 2 x 3 Snatch Pull - 90% (of snatch) x 3 x 3 Front Squat - heavy single


	Sunday May 27 2012 Comments (0) Rest Day


	Monday May 28 2012 Comments (0) Snatch - heavy single; 75% (of HS) x 1 x 5 Clean & Jerk - heavy single; 75% (of HS) x 1 x 5 Front Squat - heavy single; 80% x 2 x 2 Week 2 of 4 (10 of 12)


	Tuesday May 29 2012 Comments (0) Tall Snatch - 4 x 3 Mid-Hang Snatch - 70% x 1 x 10 Power Clean & Power Jerk - 70% x 1 x 10 3 sets; no rest: 400 m row 12 pull-ups


	Wednesday May 30 2012 Comments (0) Clean & Jerk - heavy single; 75% (of HS) x 1 x 5 Snatch - heavy single; 75% (of HS) x 1 x 5 Pause Back Squat - 70% x 3 x 3


	Thursday May 31 2012 Comments (0) Tall Snatch - 4 x 3 Mid-Hang Snatch - 70% x 1 x 10 Power Clean & Power Jerk - 70% x 1 x 10 5 sets; no rest: 10 KB swings 10 push-ups


	Friday June 1 2012 Comments (0) Rest Day


	Saturday June 2 2012 Comments (0) Snatch - heavy single; 75% (of HS) x 1 x 5 Clean & Jerk - heavy single; 75% (of HS) x 1 x 5 Front Squat - heavy single; 85% x 2 x 2


	Sunday June 3 2012 Comments (0) Rest Day


	Monday June 4 2012 Comments (1) Snatch - heavy single; 80% (of HS) x 1 x 3 Clean & Jerk - heavy single; 80% (of HS) x 1 x 3 Front Squat - heavy single; 85% (of HS) x 2 x 2 Week 3 of 4 (11 of 12)


	Tuesday June 5 2012 Comments (3) Tall Snatch - 4 x 3 Mid-Hang Snatch - 70% x 1 x 10 Power Clean & Power Jerk - 75% x 1 x 10 3 sets; no rest: 5 (2 push-ups + 4 mountain climbers) 15 pull-ups


	Wednesday June 6 2012 Comments (4) Clean & Jerk - heavy single; 80% x 1 x 3 Snatch - heavy single; 80% x 1 x 3 Pause Back Squat - 75% x 3 x 3


	Thursday June 7 2012 Comments (1) Tall Snatch - 4 x 3 Mid-Hang Snatch - 70% x 1 x 10 Power Clean & Power Jerk - 75% x 1 x 10 5 sets; no rest: 5 KB clean & push press / arm 5 1-arm KB swings / arm


	Friday June 8 2012 Comments (0) Rest Day


	Saturday June 9 2012 Comments (3) Snatch - heavy single; 80% (of HS) x 1 x 3 Clean & Jerk - heavy single; 80% (of HS) x 1 x 3 Front Squat - heavy single; 85% x 2 x 2


	Sunday June 10 2012 Comments (0) Rest Day


	Monday June 11 2012 Comments (1) Snatch - heavy singe; 85% of HS x 1 x 3 Clean & Jerk - heavy single; 85% of HS x 1 x 3 Front Squat - HS; 90% of HS x 1 x 2 Week 4 of 4 (12 of 12)


	Tuesday June 12 2012 Comments (3) Mid-Hang Snatch - 70% x 1 x 8 Power Clean & Power Jerk - 75% x 1 x 8 At 75% effort: 1000 m row


	Wednesday June 13 2012 Comments (1) Snatch - heavy single; 85% of HS x 1 x 2 Clean & Jerk - heavy single; 85% of HS x 1 x 2 Back Squat - 80% x 1 x 3


	Thursday June 14 2012 Comments (5) Mid-Hang Snatch - 70% x 1 x 6 Power Clean & Power Jerk - 75% x 1 x 6


	Friday June 15 2012 Comments (0) Rest Day


	Saturday June 16 2012 Comments (1) Snatch - max Clean & Jerk - max Front squat - max


	Sunday June 17 2012 Comments (0) Rest Day

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