8-Week Rough
812 Downloads
Program Access
Register or Login for AccessAlso available for purchase on the TrainHeroic app:
App 5-day
Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet) / 5 (App)
Volume: Moderate
Intensity: High
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Olympic lift technique; competition prep; good introduction to frequent heavy single training
This is an 8-week cycle that uses a lot of heavy singles and singles waves in the snatch and clean & jerk, and relies primarily on the competition lifts, power and hang variations, and squats. It includes technique primers each day, prescribed ab and back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8.
Notes: For heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.
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
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max
Week 1 of 8
Questions? Get answers here
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
- Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
- Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2
- Back Squat - 75%x3x6
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max
Week 1 of 8
Questions? Get answers here
Week 1 Day 2 Tuesday
Technique Primer: Hang Muscle Snatch - 3x3
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec
Questions? Get answers here
Technique Primer: Hang Muscle Snatch - 3x3
- High-Hang Snatch - 70%x2x6
- Power Clean + Power Jerk - 70% x 2(1+1) x 6
- Snatch Pull - 85%x3, 90%x3, 95%x3, 85%x3
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec
Questions? Get answers here
Week 1 Day 3 Wednesday
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
-Weighted Sit-Up - 4xmax
-Crunch - 3 x max
Questions? Get answers here
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
- Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (% of HS)
- Snatch - (70%x1, 75%x1, 80%x1) x 2
- Front Squat - 70%x3x6
-Weighted Sit-Up - 4xmax
-Crunch - 3 x max
Questions? Get answers here
Week 1 Day 4 Thursday
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec
Questions? Get answers here
- Power Snatch - 70%x2x6
- High-Hang Clean + Power Jerk - 70% x 2(1+1) x 6
- Clean Pull - 85%x3, 90%x3, 95%x3, 85%x3
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec
Questions? Get answers here
Week 1 Day 6 Saturday
Technique Primer: Tall Snatch - 3x3
-Ab Work of Choice - 6 sets
Questions? Get answers here
Technique Primer: Tall Snatch - 3x3
- Snatch - HS
- Clean & Jerk - HS
- Back Squat - HS
-Ab Work of Choice - 6 sets
Questions? Get answers here
ONLINE COACHING
Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
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!
