Weightlifting Programs

2-Phase Cycle 2


10 weeks   |   $15   |   Web, Text

This is a 10-week cycle based on the Advanced Two-Phase 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 (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 50 total
Week 1

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Week 1 Day 2 Tuesday
Comments (9)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest

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Week 1 Day 3 Wednesday
Comments (8)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 4
  • 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; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 10/side


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Week 1 Day 4 Thursday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 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
  • Push press - max
3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

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Week 1 Day 6 Saturday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 10; no rest
A2. Hanging leg raise x 15

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Week 1 Day 7 Sunday
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

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4 Comments
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Stefan Glover
December 28 2015
Just started this but not sure if it's right for me. What is the foucse of this program? Looks like a lot of pulling.
It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.

Steve Pan
Marcos Hernandez
February 29 2016
Week 4 Day 2 has Mid-hang Power Snatch + Snatch for 55%x3, 60%x3, and 65%x3. Is that 1+1 for 3 sets or (1+1)x3?
You may go (1+2) for the Mid-Hang Power Snatch + Snatch.

Steve Pan