Weightlifting Programs

2-Phase Cycle 1


10 weeks   |   Free   |   Web, Text

10-week cycle starting with more strength emphasis and moving into more classic lift emphasis based on a cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.

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Sample Week

Week 1 Day 1 Monday
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 90% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5
  • Weighted GHD sit-ups - 3 x 8


Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 snatch balance - take to heaviest MS possible
  • Overhead squat - 80% x 1; 65% x 2 x 2
  • Power clean + push jerk - 80% (of PC) x 1 x 4
3 rounds for time of:
10 sandbag Turkish get-ups (bag on shoulder) - 30% BW
20 kipping pull-ups

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (14)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 70% x 2 x 3
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5
  • Hanging leg raise - 3 x 10
  • KB sidebend - 3 x 10


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (8)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy single; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 3 sets
  • 2-position clean (floor, mid-thigh) - 60% x 3 sets
4 rounds for time of:
300 m row
5 push press - 75%

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

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Week 1 Day 6 Saturday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single

25-20-15-10 reps for time:
Kipping pull-ups
Knees to elbows

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest

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4 Comments
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Matej Tandaric
August 1 2016
Can i ask if this program is suitable for a 1-year experience 'beginner'??
My numbers are Sn 85kg, C&J 115 kg and BS 17okgx5.
Thank you, best regards from Croatia
Yes, this cycle would be suitable for you.

Alyssa Sulay
Lauren Nayman
October 14 2016
Is this cycle suitable if my lifts are all around 100 lbs (SN 80, CJ 97, FS 105)?
Yes, should be fine for you.

Greg Everett