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Strength by Feel Cycle
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Strength by Feel Cycle


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Duration: 9 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: High
Intensity: High-Variable
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Overhead and squat strength; CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning (minimal conditioning work included)

9 week strength emphasis cycle using less prescribed percentages and more weights according to feel. Well-suited for athletes without well-developed classic lifts.

Notes: In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

What People Say

"Clean and Jerk went from 250 to 264.5 lbs. Snatch went from 160 to 198.4 lbs. Great program"
- Tim L.

"Clean went from 275 to 300lbs, snatch went from 185 to 215 lbs and My front squat went from 350-375lbs!"
- Tanner H.

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Sample Week

Week 1 Day 1 Monday
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  • Jerk - 4RM; 90% x 4 x 2
  • Push Press - 5RM; 90% x 5 x 2
  • Back Squat - 5RM; 90% x 5 x 4
  • Bent row - 5RM; 90% x 5 x 2
  • Unanchored sit-ups - 3 x max reps
Week 1 of 9

In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Mid-hang snatch - 3RM; 90% x 3 x 2
  • Power clean - 70% x 3 x 3
  • Snatch deadlift - 5RM
  • Stiff-legged deadlift - 3 x 5
4 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Overhead squat - 2RM; 90% x 2 x 2
  • Push press - 90% (of Monday's 5RM) x 5 x 3
  • Back squat - 90% (of Monday's 5RM) x 5 x 3
  • Bent row - 90% (of Monday's 5RM) x 5 x 3
  • Front/side planks - 2 x max (add wt if more than 1 min hold)


Questions? Get answers here
Week 1 Day 4 Thursday
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  • Mid-hang clean - 3RM; 90% x 3 x 2
  • Power snatch - 70% x 3 x 3
  • Clean deadlift - 5RM
  • Good morning - 3 x 5
30 sec rest after each interval:
500 m row
400 m row
300 m row
200 m row
100 m row

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Week 1 Day 5 Friday
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Rest Day

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Week 1 Day 6 Saturday
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  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy double


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Week 1 Day 7 Sunday
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Rest Day

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