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Basic Rep Cycle


6 weeks   |   $20   |   Web, Text, Excel

This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.

"30lb snatch, 25lb clean & jerk improvement from 6 weeks ago." - Sean M.

Good For:
  • Beginning to intermediate lifters
  • Lifters needing a lot of exposure to classic lifts
  • CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
Notes:
  • Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle
  • If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy

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Sample Week

Week 1 Day 1 Monday
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 4 x 5
  • Pause back squat - 65% x 5 x 5
Week 1 of 6

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (14)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - heavy single; 80% of HS x 1 x 3
  • Power snatch - 65% x 3 x 5
  • Push Press - 70% x 5 x 3
3 sets; no rest:
500 m row
20 push ball (6# ball)

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

  • Clean - 70% x 3 x 5
  • Clean Pull - 85% (of clean) x 4 x 5
  • Front squat - 75% x 3 x 5


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power clean - 65% x 3 x 5
  • Hang snatch (below knee) - 60% x 2 x 5
  • Snatch push press + Overhead squat - 70% x 3+2 x 3
6 sets; no rest:
5 pull-ups
5 push-ups
5 KB swings

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

Rest Day

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

  • Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Front squat - heavy single
  • SLDL - 3 x 5


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

Rest Day

Questions? Get answers here or post in comments.




20 Comments
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Carlos Alfredo
August 22 2015
What would be the best recommendation, repeating this cycle with new PRs or following it up with another program? If so which one ?
If the program worked well you may want to run it again. I recommend reading here to decide what program to move to next.


Steve Pan
Bren Nolan
November 24 2015
Are the Push Press %'s based off of your push press max, or off of your jerk max.
70-75% x 3-5, then 80% x 2. Jumps up to a heavy single (95-100%)
The percentages will be off of your best push press unless otherwise specified.


Steve Pan
Adam Songhurst
December 13 2015
are the hang snatch (below knee) percentages from your hang or full snatch ?
% of full snatch.


Steve Pan
Andrej Kulish
October 31 2017
What about abs/back work in this cycle?
Andrej - You are more than welcome to include extra ab and back exercises into your accessory work. 

Alyssa Sulay
Elyse Karsik
January 31 2018
Is this a good cycle for prepping for a competition or for simply just getting used to the lifts??
Elyse - you can use this for that, there is a taper week at the end leading to Max outs for the snatch and clean and jerk. 

Alyssa Sulay
Christian Riedel
June 6 2019
May i use straps for the pulls?
Yes

Greg Everett
Tony Lee
January 25 2020
what is SLDL means？
Tony - Stiff legged deadlift.

Alyssa Sulay
Sean Devitt
October 3 2021
What is abbreviation HS
Heavy single. Explained here.

Greg Everett
Leon Uptegrove
October 9 2022
in week 2 and on Monday snatches are at the same % but diffrent rep schemes is that accurate?
Yes - you'll see the same thing happen a few different places

Greg Everett
Leon Uptegrove
October 9 2022
1 more not pertainig to this cycle. every time i log in it says my password is incorrect and i have to reset it. why is that i have the passwaord saved and yet it says it wrong.
Next time you reset, clear your browser cookies/cache before you log in with the temporary passwords and clear again after setting the new password.

Greg Everett