Weightlifting Programs

Block & Pull Cycle


6 weeks   |   $20   |   Web, Text, Excel

This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.

Good For:
  • Beginning to intermediate lifters
  • Lifters needing a lot of exposure to classic lifts
Notes:
  • You will need blocks for this cycle that can be adjusted to place the bar at mid-thigh and just below your knee.
  • The notation "2+1" means you will do 2 reps of the first exercise and 1 rep of the second in each set (for a total of 3 reps in that set). For example, "Push Press + Jerk - 65% x 2 +1" means 2 push presses, then 1 jerk in each set.
  • The notation "75% x 2(1+1)" means you will do 1 rep of the first exercise, then 1 rep of the next, and repeat that one more time. For example, "Clean pull + Clean - 75% x 2(1+1)" means you will do 1 clean pull, 1 clean, 1 clean pull, 1 clean in each set.

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Sample Week

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

  • Block snatch pull + snatch (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
  • Block clean pull + clean (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
  • Clean deadlift to knee + clean pull - 65% x 3+1 x 3, 70% x 3+1 x 2
  • Front Squat - 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2
This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator).

Week 1 of 6

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (8)  |  Help  |  Programs  |  Exercises

  • Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
  • Hang power clean (below knee) - 50% (of clean) x 3 x 4
  • Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3
4 sets; no rest:
8 1-arm KB swings/arm
8 pull-ups

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

  • Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
  • Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
  • Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2
  • Pause back squat - 65% x 5 x 2, 70% x 5 x 4


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (9)  |  Help  |  Programs  |  Exercises

  • Push press + jerk - 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2
  • Hang power snatch (below knee) - 50% (of snatch x 3 x 4
  • Muscle snatch - 35% (of snatch) x 3 x 4
  • Pin back squat (just above parallel) - 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2
3 sets; no rest:
400 m row
15 dips

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 (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
  • Clean & jerk - 50% x 2(1+1), 60% x 2(1+1), 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), then to heavy single
  • Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3
4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm

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

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