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3-Phase Cycle
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3-Phase Cycle


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Duration: 18 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Intermediate to advanced lifters; Lifters without accurate 1RMs; Overhead, pulling and squat strength

This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.

Notes:
  • This is a tough program, and is not suitable for beginning lifters.
  • Conditioning work at the end of some workouts is optional


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Sample Week

Week 1 Day 1 Monday
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  • Jerk behind the neck - heavy 5; 95% x 5, 90% x 5
  • Push Press - heavy 8; 95% x 8, 90% x 8
  • Back Squat - heavy 8; 95% x 8, 90% x 8
  • Jerk dip squat - heavy 8, 95% x 8, 90% x 8
This week, you will need to feel out the top weights for each exercise ("heavy X" reps). These should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set. Throw in ab work at least 3 times during the week.

Week 1 of 18

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Week 1 Day 2 Tuesday
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  • Power Clean - heavy 5, 95% x 5, 90% x 5
  • Heaving snatch balance - heavy 5; 95% x 5, 90% x 5
  • Clean Pull - heavy 8; 95% x 8, 90% x 8
3 sets; no rest:
15 KB swings
15 pull-ups

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Week 1 Day 3 Wednesday
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  • Pause Jerk - heavy 5, 95% x 5, 90% x 5
  • OHS + snatch push press - heavy 4+4, 95% x 4+4, 90% x 4+4
  • Back squat - 100% of Mon's heavy BS set x 5 x 3
  • Pause back squat - 80% of today's BS wt x 3 x 3
Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

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Week 1 Day 4 Thursday
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  • Power Snatch - heavy 5; 95% x 5, 90% x 5
  • Snatch pull - heavy 8, 95% x 8, 90% x 8
  • Hang muscle snatch - heavy 5; 95% x 5, 90% x 5
3 sets; no rest:
10 sandbag power cleans
10 sandbag push press

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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 3; 90% x 3
  • Clean & Jerk - heavy 3+1; 90% x 3+1
  • Front squat - heavy 5; 95% x 5, 90% x 5
  • Good morning - heavy 8; 95% x 8, 90% x 8


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Week 1 Day 7 Sunday
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Rest Day

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