Weightlifting Programs

4-Block Cycle 2


16 weeks   |   Free   |   Web, Text

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
Comments (21)  |  Help  |  Programs  |  Exercises

  • 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
Comments (20)  |  Help  |  Programs  |  Exercises

  •  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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Week 1 Day 3 Wednesday
Comments (17)  |  Help  |  Programs  |  Exercises

  • 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 4 Thursday
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

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Week 1 Day 5 Friday
Comments (13)  |  Help  |  Programs  |  Exercises

  • 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
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Back squat – heavy single

Rest 10-15 minutes between each exercise

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Week 1 Day 7 Sunday
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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