Basically Advanced
This is a 12-week, 5 day/week cycle that peaks for max snatch and clean & jerk.
See the 3 day/week version on the TrainHeroic app here.
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
See the 3 day/week version on the TrainHeroic app here.
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
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Sample Week
Week 1 Day 1 Monday
3 sets:
Weighted Plank x 20-30 sec
This is a 12-week cycle that peaks for max snatch and clean & jerk.
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
Basically Advanced Week 1 of 12
Questions? Get answers here or post in comments.
- Power Snatch from Power Position – 50% x 3 x 3
- Snatch – 70% x 2 x 2, 75% x 2 x 3
- Halting Snatch Deadlift (upper thigh / 2 sec) - 5 sec down on last rep – 80% x 3 x 3
- Back Squat (keep max reps <= 10) – 70% x 5 x 2, 70% x max reps
3 sets:
Weighted Plank x 20-30 sec
This is a 12-week cycle that peaks for max snatch and clean & jerk.
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
Basically Advanced Week 1 of 12
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
A1. Side Plank Leg Lift x 10-15/side
A2. Bent Row x 12-15
Questions? Get answers here or post in comments.
- Jerk Balance – 25% x 3 x 4
- Overhead Squat (3 sec pause in bottom) – 65% x 3, 70% x 3, 75% x 2 x 3
- Snatch Push Press (% of snatch) – 70% x 5 x 3
- Pause Jerk Dip Squat (3 sec) – 90% x 3, 95% x 3, 100% x 3
A1. Side Plank Leg Lift x 10-15/side
A2. Bent Row x 12-15
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Hanging Leg Raise x max
(substitute knees to elbows)
Questions? Get answers here or post in comments.
- Power Clean from Power Position – 50% x 3 x 3
- Clean & Jerk – 70% x 2+1 x 2, 75% x 1+2 x 3
- Halting Clean Deadlift (upper thigh / 2 sec) - 5 sec down on last rep – 80% x 3 x 3
- Front Squat - 3 sec pause reps 1-2 – 65% x 3 x 3
Hanging Leg Raise x max
(substitute knees to elbows)
Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Questions? Get answers here or post in comments.
- Tall Snatch – 25% x 3 x 3
- Snatch – 70% x 2, 75% x 1, 80% x 1, 85% x 1, 75%v x 1, 80% x 1, 85% x 1
- Tall Clean – 25% x 3 x 3
- Clean and Jerk - 70% x 2+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 75%v x 1+1, 80% x 1+1, 85% x 1+1
- Back Squat – 70% x 5, 73% x 4, 76% x 3 x 3
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
A1. Anti-rotation Russian twist (10-15/side) - on GHD or floor
A2. Pull-ups x max (assist as needed to get a minimum of 10/set)
Questions? Get answers here or post in comments.
- Jerk behind the neck from split – 25% x 3 x 4
- Snatch with No Jump from Power Position – 50% x 2 x 5
- Push Press – 70% x 5 x 3
- Clean Deadlift – 100% x 3, 105% x 3, 110% x 3
A1. Anti-rotation Russian twist (10-15/side) - on GHD or floor
A2. Pull-ups x max (assist as needed to get a minimum of 10/set)
Questions? Get answers here or post in comments.
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Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
Training Programs
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 101,869 athletes around the world!
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 101,869 athletes around the world!
Based on power snatch 1rm or full snatch 1rm?
Greg Everett
I know from experience that I can make quick strength gains once I get a couple weeks under my belt.
Wondering how I should update the 1rms once I make big jumps in strength (due to muscle memory)?
Should I do a retest after a couple weeks and update the 1rms accordingly? Or should I just stick to the full 12 weeks with my current 1rms? Worried my current numbers might be too light after a couple weeks...
Alyssa Barnes