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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August 2 2015
Is anyone else lifting like crappy on there max out days????
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