Weightlifting Programs

Classic Cycle 2


5 weeks   |   Free   |   Web, Text, Excel

This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.

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Sample Week

Week 1 Day 1 Monday
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Week 1

This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.

If your snatch/clean maxes are limited significantly by technique, the prescribed weights for
snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.

Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.


Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (23)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 4
  • Power clean + power jerk - 80% (of PC) x 1 x 4
  • Overhead squat - 80% x 1; 70% x 2 x 2
4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 75% x 1 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; follow each set immediately with 3 box jumps


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (12)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 65% x 3 sets
  • 2-position clean (floor, mid-thigh) - 65% x 3 sets
  • Push press - 75% x 5 x 4
3 sets; no rest:
10 KB snatch/arm
15 hanging leg raises

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

Rest

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
3 sets:
400 m row sprint
1 min rest

Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.




14 Comments
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Holly
August 2 2015
Is anyone else lifting like crappy on there max out days????
Chris
September 7 2015
Holly - Yes. I do the heavy singles and max's on Sat mornings where I normally train in the evenings. If I get enough sleep, and food in the morning, I can perform well but never my best.
Michael Backhouse
January 20 2017
Just about to finish up the starter program. Would this be a good next step?
Michael - What are your goals for your next program? 

Alyssa Sulay
Hannah Welch
February 28 2017
Silly question but I need the answer... for example day 1 states Snatch - 75% x1 x 3 does this mean 1 rep in 3 sets?
Hannah - Yes, you will be doing 75% of your snatch for 3 singles. You can find more information on the notation here on our help page.

Alyssa Sulay
Juan Iannace
April 26 2017
silly question, I know my current PRs, I`ll start with those, but on Saturdays when I try max of the day.. if I get a new PR do I have to recalculate based on those new values? o stay with all PRs?
Juan - You want to recalculate the percentages based on your new PRs. 

Alyssa Sulay
Geoff Totaro
January 1 2019
Hello, the program looks good, but am I reading it wrong, or do the workouts call for extremely low volume/weight for the main lifts (ie. snatch @ 75% for only 3 singles), on Mondays Tuesdays and Wednesdays?
Geoff - That is correct, the volume is pretty low, but the weight will increase as the weeks progress.

Alyssa Sulay
Mark Tramble
June 22 2019
Are we supposed to take a week off after completing this cycle, or an I go through it again after the taper week?
Mark - That is really up to you. If you feel like you need a week off after the cycle, then you can. but if you feel ready to get started on a program again, feel free to.

Alyssa Sulay
Charles Salinero
March 27 2020
About how high for the box jumps? Thank you.
Charles - as hugh as you feel comfortable going for the amount of reps prescribed.

Alyssa Sulay