☰
Classic / Position Cycle
Training Programs  >  Classic / Position Cycle

Classic / Position Cycle


Formats: Web, Text, Excel,  |   Premium Program

330 Downloads

Program Access

Register or Login for Access



Duration: 11 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Postural/pulling strength; Olympic lift technique

This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength. Most weights are determined by feel rather than being prescribed. This is a good cycle if you need to establish or re-learn better lifting positions.

Register for Instant Access

Register for a free or premium membership.

Our weightlifting training programs have been used by over 111,107 athletes around the world! 61 different training programs available in web, text and Excel spreadsheet format.

Looking for programs on the app? See here.


Register or Login for Access

Sample Week

Week 1 Day 1 Monday
Help  |  Programs  |  Exercise Library

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS + snatch (2 sec pause in bottom) - 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) - 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
A1. Weighted back extension x 10
A2. Weighted planks - front/side x 10 sec hold

Week 1 of 11

Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.

Questions? Get answers here
Week 1 Day 2 Tuesday
Help  |  Programs  |  Exercise Library

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets
  • Snatch - 60% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
3 sets; no rest:
A1. Bent row x 5
A2. Jack knife x 15

Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).

Questions? Get answers here
Week 1 Day 3 Wednesday
Help  |  Programs  |  Exercise Library

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
  • Power clean + front squat + clean + jerk (5 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 75% x 4 x 4
3 sets; no rest:
A1. Back extension (5 sec pause in top) x max reps
A2. Standing plate twists - 10/side

Questions? Get answers here
Week 1 Day 4 Thursday
Help  |  Programs  |  Exercise Library

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets
  • Clean & jerk - 60% x 3 + 1 x 5
  • Snatch balance - 5 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max

Questions? Get answers here
Week 1 Day 5 Friday
Help  |  Programs  |  Exercise Library

Rest Day

Questions? Get answers here
Week 1 Day 6 Saturday
Help  |  Programs  |  Exercise Library

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 75% x 3 x 3
  • Back squat - 75% of your pause squat weight x 5 x 3
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold

Questions? Get answers here
Week 1 Day 7 Sunday
Help  |  Programs  |  Exercise Library

Rest Day

Questions? Get answers here