Weightlifting Programs

Classic / Position Cycle


12 weeks   |   $25   |   Web, Text, Excel

This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength. Most weights are determined by feel rather than being prescribed. This is a good cycle if you need to establish or re-learn better lifting positions.

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Sample Week

Week 1 Day 1 Monday
Comments (26)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 2 sets
  • Power snatch + overhead squat + snatch (2 sec pause in bottom of each) - 3 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split position) - 3 sets
  • Jerk dip squat - 3 x 3
2 sets; no rest:
A1. Weighted back extension (dumbbell or barbell behind neck) x 10
A2. Front/side planks - weighted, 10 sec hold x 1 each

Transition week

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (6)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1 + 1) x 2 x 3 sets
  • Snatch - 60% x 3 x 3
  • Snatch push press + overhead squat - 3 + 1 x 3
3 sets; no rest:
A1. Bent row x 5
A2. Jack knives x 15

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets
  • Hang snatch high-pull, flat footed - 3 x 4
  • Front squat - 65% x 4 x 3
3 sets; no rest:
A1. Back extension (5 sec pause in top) x near max reps
A2. Standing plate twist x 10/side

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1 + 1) x 2 x 3 sets
  • Clean & jerk - 60% x 3 + 1 x 3
  • Snatch balance - 3 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
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Rest Day

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Week 1 Day 6 Saturday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Your choice of warm-up series x 3 sets
  • Snatch - after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause in bottom) - 65% x 3 x 2
3 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks front/side x 10 sec hold

Notes: Focus on accelerating up maximally in back squat.

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
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Rest Day

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