8-Week Pulls & Complexes
1668 Downloads
Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet)
Volume: High
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Pulling/postural strength; work capacity
This is a quick 8-week cycle that emphasizes pulling strength and posture for the snatch and clean, and uses a lot of snatch, clean and jerk complexes.
Notes:
- When working up to RMs, don't repeat missed weights unless the miss was obviously technical in nature and correctable.
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Sample Week
Week 1 Day 1 Monday
Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1)
Questions? Get answers here
Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1)
- Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70% x (1+1+1) x 6
- Snatch Pull (controlled eccentric in proper position) - 85%x4x4
- Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4
- Back Squat - 70%x6x4
Questions? Get answers here
Week 1 Day 2 Tuesday
Technique Primer: Press in Clean (ascending weights) - 5, 4, 3
Questions? Get answers here
Technique Primer: Press in Clean (ascending weights) - 5, 4, 3
- Power Clean + Power Jerk - 70% x 2(1+1) x 6
- Push Press - 70%x4x4
- Back Squat Jump - 20%x3x5 (% of BS)
Questions? Get answers here
Week 1 Day 3 Wednesday
Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1)
Questions? Get answers here
Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1)
- Clean High-Pull + Hang Clean (below knee) + Clean - 70% x (1+1+1) x 6
- Clean Pull (controlled eccentric in proper position) - 85%x4x4
- Halting Clean Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4
- Parallel Front Squat - 65%x4x5
Questions? Get answers here
Week 1 Day 4 Thursday
Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3
Questions? Get answers here
Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3
- Power Snatch + OHS (3 sec hold in bottom) - 70% x (2+1) x 6
- Power Jerk + Jerk - 70% x (2+1) x 6 (% of Jerk)
- Snatch Balance (3 sec hold in bottom) - 70%x2x5
- Box Jump - 3x4
Questions? Get answers here
Week 1 Day 6 Saturday
Technique Primer of Choice: 15 total reps
Questions? Get answers here
Technique Primer of Choice: 15 total reps
- Snatch - 70%x3, 75%x2, 80%x1, 73%x3, 78%x2, 83%x1, 75%x3, 80%x2, 85%x1
- Clean & Jerk - 70% x (3+1), 75% x (2+1), 80% x (1+1), 73% x (3+1), 78% x (2+1), 83% x (1+1), 75% x (3+1), 80% x (2+1), 85% x (1+1)
- Front Squat - 75%x3x5
- Quarter Squat Jump - 40%x3x4 (% of BS)
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!
