Weightlifting Programs
4-Block Cycle 2
Classic CA 16-week cycle. This is a straightforward alternation of 4-week blocks that emphasize strength-building with snatch and clean & jerk emphasis.
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Sample Week
Week 1 Day 1 Monday
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- Back squat – 78% x 2 x 5
- Snatch deadlift – heavy single
- Push press – 5 x 3
- Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
- Glute-ham sit-ups – 3 x 15
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Week 1 Day 2 Tuesday
3 rounds for time of:
8 1-arm DB snatch - 20% BW
5 ball slams - 15% BW
1 min rest
3 rounds for time of:
5 box jumps (high as possible)
12 KB cross-chops - 25% BW
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- Power clean + push jerk + jerk – 80% of best power clean x 4 sets
- Tall snatch – 5 x 2 - med weight; work speed
3 rounds for time of:
8 1-arm DB snatch - 20% BW
5 ball slams - 15% BW
1 min rest
3 rounds for time of:
5 box jumps (high as possible)
12 KB cross-chops - 25% BW
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Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
3 rounds for time of:
13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups
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- Front squat – 75% x 2 x 5
- Clean pull – heavy single
- Rack jerk behind the neck – heavy single
3 rounds for time of:
13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups
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Week 1 Day 5 Friday
7 rounds for time of:
200 m row
5 burpees
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- Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets
- Tall clean – 5 x 2
7 rounds for time of:
200 m row
5 burpees
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Week 1 Day 6 Saturday
Rest 10-15 minutes between each exercise
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- Snatch – heavy single
- Clean & jerk – heavy single
- Back squat – heavy single
Rest 10-15 minutes between each exercise
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Questions? Get answers here or post in comments.
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Choose a Training Program
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 97,572 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 97,572 athletes around the world!
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Greg Everett