Weightlifting Programs

Back to Basics


8 weeks   |   $25   |   Web, Text, Excel

A nice and simple 8-week training cycle to prepare you for max snatch and clean & jerk testing or competition. Nothing fancy, just the same old basics that have been working for decades.

Notes: Increase weight on bold sets if you feel good

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Sample Week

Week 1 Day 1 Monday
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back Squat – 60%x10, 65%x8, 70%x6, 75%x4, 65%x10
  • Jerk Behind the Neck (3 sec hold in split) – 70%x3x5
  • Push Press – 70%x5x3
Back to Basics week 1 of 8
 

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

  • Hang Snatch (mid-thigh) – 70%x3x5
  • Snatch Deadlift on Riser – 75%x5, 80%x5, 85%x5
  • Weighted Back Extensions – 3x10


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

  • Pause Back Squat – 65%x5x3
  • Power Clean + Power Jerk – 70%x1+3x5
  • Snatch Push Press + Overhead Squat – 70%x5+2x5


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

  • Hang Clean (mid-thigh) – 70%x3x5
  • Clean Deadlift on Riser – 75%x5, 80%x5, 85%x5
  • SLDL (% of back squat) – 50%x8x3


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 (4)  |  Help  |  Programs  |  Exercises

  • Snatch – 70%x3, 75%x2, 80%x2, 85%x1x3, 80%x2
  • Clean & Jerk – 70%x3(1+1), 75%x2(1+1), 80%x2(1+1), 85%x1+1x2, 80%x2(1+1)
  • Front Squat – 70%x5, 75%x4, 80%x3x2


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

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4 Comments
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Franjo Palaic
February 5 2018
which program would you recommend for someone with a physical job and only 4 times per week training?
This is a good one. Use the program filter to select programs with low to moderate volume. All have 5 days/week but you can modify to 4.

Greg Everett
Benjamin Beilman
July 5 2018
During the deload period of the cycle, how should I approach accessory work?
Benjamin - Keep the accessory work pretty light, but still keep doing it. Really easy low impact movements. 

Alyssa Sulay