12-Week Complete Cycle
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Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)
Volume: Moderate-High
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Leg strength; CrossFitters or other athletes who want to emphasize strength (especially squat strength) and weightlifting temporarily while not losing a lot of conditioning
This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure.
Notes: Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle. CrossFitters can substitute their own workouts in place of these.
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"Added 10kg to my snatch and 9kg to my clean & jerk!"- Charles A.
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Sample Week
Week 1 Day 1 Monday
This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.
Questions? Get answers here
- Back Squat - 65% x 10 x 3
- Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
- Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
- Overhead Squat - 65% x 3 x 5
This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.
Questions? Get answers here
Week 1 Day 2 Tuesday
2 min jump rope
15 pull-ups
Questions? Get answers here
- Jerk behind the neck - 70% x 3 x 5
- Push Press - 75% x 5 x 4
- Jerk dip squat - 80% (of jerk) x 5 x 3
2 min jump rope
15 pull-ups
Questions? Get answers here
Week 1 Day 3 Wednesday
Questions? Get answers here
- Back Squat - 75% x 5 x 5
- Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
- Halting Clean Deadlift - 80% (of clean) x 3 x 3
- SLDL - 60% (of back squat) x 5 x 3
Questions? Get answers here
Week 1 Day 4 Thursday
600 m row
15 DB push press
Questions? Get answers here
- Power Snatch - 65% x 3 x 4
- Power Clean - 65% x 3 x 4
- Power Jerk - 65% x 3 x 4
- Snatch High-Pull - 70% x 3 x 3
600 m row
15 DB push press
Questions? Get answers here
Week 1 Day 6 Saturday
Questions? Get answers here
- Back Squat - 80% x 3 x 8
- Snatch - 70% x 3 x 2, 75% x 2 x 3
- Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
- Snatch High-Pull - 70% (of snatch) x 3 x 3
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!
