Weightlifting Programs

Simply Complex


12 weeks   |   $29   |   Web, Text, Excel, App

This cycle peaks for competition or testing snatch and clean & jerk at the end of week 12.

The first 8 weeks use complexes in lift variations, pulls and squats to build strength and technique to support bigger competition lifts. The final 4 weeks is focused on preparing for maximal snatch and clean & jerk and relies on the competition lifts and power variation singles.
 
Volume: Moderate
Intensity: Moderate

 
Good For:
  • Competition prep
  • Strengthening pulling and squatting posture

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Sample Week

Week 1 Day 1 Monday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Hang Snatch (knee) + Overhead Squat (% of PS) – 75% x 2+1+1 x 5
  • Halting Snatch Deadlift (upper thigh) + Snatch Pull + Snatch Pull from Power Position – 90% x 2+2+3 x 4
  • Pause Back Squat + Back Squat – 70% x 2+3 x 4
3 sets:
A1. Weighted Plank x 20-30 sec
A2. Side Bend x 10/side

Simply Complex - Week 1 of 12

This cycle peaks for competition or testing snatch and clean & jerk at the end of week 12.

The first 8 weeks use complexes in lift variations, pulls and squats to build strength and technique to support bigger competition lifts. The final 4 weeks is focused on preparing for maximal snatch and clean & jerk and relies on the competition lifts and power variation singles.
 
Volume: Moderate
Intensity: Moderate

 
Good For:
  • Competition prep
  • Strengthening pulling and squatting posture


Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Jerk Bnk + Jerk – 70% x 2+1 x 5
  • Push Press Bnk + Push Press – 70% x 3+2 x 4
3 sets:
A1. Press in Snatch x 10
A2. Box Jump x 5
A3. HLR x max

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

  • Power clean + Hang Clean (knee) + Jerk (% of PC) – 75% x 2+1+1 x 5
  • Halting Clean Deadlift (upper thigh) + Clean Pull + Clean Pull from Power Position – 90% x 2+2+3 x 4
  • Parallel Front Squat + Front Squat – 70% x 2+2 x 4
3 sets:
A1. Weighted Side Plank x 20-30 sec
A2. Anti-Rotation Russian Twist x 10/side

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

Rest day

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch Pull to Hip + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 5
  • Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 80% x 1+1+1 x 5
  • Parallel Back Squat + Back Squat pause at parallel + Back Squat – 70% x 1+1+1, 75% x 1+1+1 x 3
3 sets:
A1. Ab rollout x max
A2. Weighted Sit-up x 10

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch with No Jump + Snatch Balance – 60% x 2+2 x 5
  • Snatch Push Press + Overhead Squat – 70% x 5+2 x 5
  • Back Squat Jump – 20% x 5 x 3
3 sets:
A1. Bent Row x 10
A2. Single-leg DB RDL x 10/side
A3. V-up x max

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.




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