General Cycle
Duration: 8 Weeks
Days/Week: 5 (Web)
Volume: Low-Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Athletes with limited recovery ability and/or training time; Combining with other training/sports
This is an easy, simple, low-demand training cycle.
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Sample Week
Week 1 Day 1 Monday
A1. Sit-ups x 15
A2. KB swing x 15
This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.
Questions? Get answers here
- Hang power snatch - 60% x 2 x 5
- Hang power clean + power jerk - 60% x 2 + 2 x 5
A1. Sit-ups x 15
A2. KB swing x 15
This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.
Questions? Get answers here
Week 1 Day 2 Tuesday
20 m bear crawl
10 halfmoons
Questions? Get answers here
- Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
- Press - 3 x 8
- Bent row - 3 x 8
20 m bear crawl
10 halfmoons
Questions? Get answers here
Week 1 Day 3 Wednesday
Rest
If you're feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.
Questions? Get answers here
Rest
If you're feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.
Questions? Get answers here
Week 1 Day 4 Thursday
Questions? Get answers here
- Snatch + 2 OHS - 60% (of snatch) x 5 sets
- Snatch pull - 80% x 3 x 3
- Snatch push press - 3 x 5
- Planks - 2 x 1 min; no weight
Questions? Get answers here
Week 1 Day 6 Saturday
350 m row
1 min rest
Questions? Get answers here
- Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
- Front squat - 60% x 5, 65% x 5, 70% x 3
- Good morning - 3 x 8 light
350 m row
1 min rest
Questions? Get answers here
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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 111,107 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 111,107 athletes around the world!
