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Quick & Classic
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Quick & Classic


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Duration: 4 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Lifters with limited training time each day; Lifters who don't have accurate 1RM snatch and CJ; Lifters who need to focus on the basics, i.e. competition lifts, pulls and squats

This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.

Notes: This is a short cycle that is adjustable based on feel day to day - only some lifts are prescribed with percentages, and they are adjustable in most cases.

What People Say

"Snatch went from 80# to 85#, C&J from 105# to 115#, and front squat from 145# to 150#. I have my first weightlifting competition in two weeks and feel much more confident with these gains."
- Kay L.

"Awesome program! C&J went from 180# to 195#, Snatch from 125# to 135#, Front sq from 195# to 210#"
- Billy C.

"Snatch: went from 95-110#, C&J: 130-135#, Clean: 145-150#, Front Squat: 150-175#"
- Brent K.

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Sample Week

Week 1 Day 1 Monday
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  • Snatch - 5 x 3 (~70-80%)
  • Snatch pull - 4 x 4
  • Pause back squat - 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.

This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.

Week 1 of 4

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
  • Power clean + power jerk - 75% x 5 sets
3 sets; no rest:
400 m row
10 push press behind the neck

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Clean & Jerk - 5 x 3 (~70-80%)
  • Clean pull - 4 x 4
  • Front squat - 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.

Questions? Get answers here
Week 1 Day 4 Thursday
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  • Hang snatch (below knee) - 75% x 2 x 5
  • Hang clean (below knee) - 75% x 2 x 5
  • Heaving snatch balance - 4 x 3
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg

Questions? Get answers here
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 - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
  • Front squat - heavy single; 90% x 1 x 2
4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm

Questions? Get answers here
Week 1 Day 7 Sunday
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Rest Day

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