Basic 8-Week Weightlifting Cylce

This program is designed to increase speed, power, and strength in the quick lifts. You will do both Snatch & C&J two times per week. This program also balances well with CrossFitters wanting to work on Met-Cons at the same time.
Week 1
Monday
A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min
B. Snatch Pull + Snatch Deadlift; 3 x 3 + 2 @ 90%, rest 90-120sec
C. Back Squats 65/8 x 4

Tuesday
A. C&J; 1 x 2+3 @75%, 3 x 2+2@80%, rest 2-4min
B. Clean Pull; 1 x 4@85%, 1 x 3@90%, rest 60 sec
C1. Glute-ham raise; 6 x 6,  rest 20 sec.
C2. Box Jumps; 6 x 6, rest 60 sec.

Wednesday
Off

Thursday
A. Power Clean + Power Jerk; 1 x 3+3@75%, 3 x 2+2@80%, rest 2-4 min
B1. Halting Deadlift Drops; 3 x 3 @ 85%, no rest
B2. Weighted Box Jumps; 3 x 6, rest 2 min
C. Front Squats; 4 x 8 @ 65, rest 75 sec

Friday
A. Snatch; 6 x 2 @ 80%, rest 2-4min
B. OHS; 2-2-2-2-2, rest 90 sec

Saturday
A. Back Squat; 3 x 8 @ 65%, 1 x 6 @ 70%, rest 75 sec
B. RDL; 1 x 4 @ 90%, 1 x 3 @ 90%, 1 x 2 @ 95%, rest 2 min

Week 2
Monday
A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min
B. Snatch Pull + Snatch Deadlift; 3 x 3 + 2 @ 90%, rest 90-120sec
C. Back Squats 65/8 x 4

Tuesday
A. C&J; 1 x 2+3 @75%, 3 x 2+2@80%, rest 2-4min
B. Clean Pull; 1 x 4@85%, 1 x 3@90%, rest 60 sec
C1. Glute-ham raise; 6 x 6,  rest 20 sec.
C2. Box Jumps; 6 x 6, rest 60 sec.

Wednesday
Off

Thursday
A. Power Clean + Power Jerk; 1 x 3+3@75%, 3 x 2+2@80%, rest 2-4 min
B1. Halting Deadlift Drops; 3 x 3 @ 85%, no rest
B2. Weighted Box Jumps; 3 x 6, rest 2 min
C. Front Squats; 4 x 8 @ 65, rest 75 sec

Friday
A. Snatch; 6 x 2 @ 80%, rest 2-4min
B. OHS; 2-2-2-2-2, rest 90 sec

Saturday
A. Back Squat; 3 x 8 @ 65%, 1 x 6 @ 70%, rest 75 sec
B. RDL; 1 x 4 @ 90%, 1 x 3 @ 90%, 1 x 2 @ 95%, rest 2 min

Week 3
Monday
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20

Tuesday
A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-4 min
B. Snatch Deadlift; 3 x 4 @ 105%, rest 90-120 sec
C1. Rack Jerk; 4 x 2 @ 80 %, rest 30 sec
C2. Box Jump; 4 x 6, rest 75 sec.

Wednesday
Off

Thursday
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. RDL; 3 x 3 @ 100%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec

Friday
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 5 @ 75%, rest 60 sec.
C. OHS; 3-3-3-3-3
D. Abs x 100

Saturday
A. Front Squats; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, rest 2-4 min
D. Dips (40X0); 5-5-5-5-5, rest 75 sec.

Week 4
Monday
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20

Tuesday
A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-4 min
B. Snatch Deadlift; 3 x 4 @ 105%, rest 90-120 sec
C1. Rack Jerk; 4 x 2 @ 80 %, rest 30 sec
C2. Box Jump; 4 x 6, rest 75 sec.

Wednesday
Off

Thursday
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec

Friday
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 5 @ 75%, rest 60 sec.
C. OHS; 3-3-3-3-3
D. Abs x 100

Saturday
A. Front Squats; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, rest 2-4 min
D. Dips (40X0); 5-5-5-5-5, rest 75 sec.

Week 5
Monday
A. Power Clean + Power Jerk; 1 x 2+1 @ 85%, 3 x 1+1 @ 90%, rest 2-4 min
B. Clean Pulls; 3 x3 @ 100%, rest 90 sec
C. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%,  1 x 1 @ 95%, rest 90-240 sec

Tuesday
A. Snatch; 4 x 1 @ 90%, rest 2-4 min
B. Snatch Grip RDL; 2 x 2 @ 105%, 2 x 2 @ 110%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec
D. Abs x 200

Wednesday
Off

Thursday
A. Power Snatch; 1 x 2 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, rest 2-4 min
B. Front Squats; 1 x 1 @ 85%, 4 x 1 @ 90%, rest 90-120 sec
C. Glute-Ham Raise, 4 x 6, rest 60 sec

Friday
A. C&J; 1 x 1+1 & 85%, 3 x 1+1 @ 90%, rest 2-4 min
B1. Deadlift Halting Drops; 4 x 3 @85%; 20 sec
B2. Box Jumps; 4 x 6, rest 3 min

Saturday
A. Back Squat; 5 x 1 @90%, rest 120-240 sec
B. Abs x 300

Week 6
Monday
A. Snatch; 2 x 1@90%, 2 x 1@95%, rest 2-4min
B. Snatch Grip RDL; 2 x 2 @ 105%, 2 x 2 @ 110%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec
D. Abs x 200

Tuesday
A. Power Clean + Power Jerk; 1 x 2+1 @ 85%, 1 x 1+1 @ 90%,  2 x 1+1 @ 95%rest 2-4 min
B. Clean Pulls; 3 x3 @ 100%, rest 90 sec
C. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%,  1 x 1 @ 95%, rest 90-240 sec

Wednesday
Off

Thursday
A. C&J; 1 x 1+1 & 85%, 1x 1+1 @ 90%, 3 x 1+1 @ 95%, rest 2-4 min
B1. Deadlift Halting Drops; 4 x 3 @85%; 20 sec
B2. Box Jumps; 4 x 6, rest 3 min

Friday
A. Power Snatch; 1 x 2 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, rest 2-4 min
B. Front Squats; 1 x 1 @ 85%, 4 x 1 @ 90%, rest 90-120 sec
C. Glute-Ham Raise, 4 x 6, rest 60 sec

Saturday
A. Back Squat; 5 x 1 @90%, rest 120-240 sec
B. Abs x 300

Week 7
Monday
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20

Tuesday
A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-4 min
B. Snatch Deadlift; 3 x 4 @ 105%, rest 90-120 sec
C1. Rack Jerk; 4 x 2 @ 80 %, rest 30 sec
C2. Box Jump; 4 x 6, rest 75 sec.

Wednesday
Off

Thursday
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec

Friday
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 5 @ 75%, rest 60 sec.
C. OHS; 3-3-3-3-3
D. Abs x 100

Saturday
A. Front Squats; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, rest 2-4 min
D. Dips (40X0); 5-5-5-5-5, rest 75 sec.

Week 8
Monday
A. Snatch (Technique focus); 4 x 2@70%, rest 2-3 min
B. Snatch Pulls; 3 x 3@100%, rest 60-120sec
C. Drop Snatch; 3×2@70%, rest 90-120sec

Tuesday
A. Snatch; Warm Up to 100%,
B. Front Squats; x 1 @ 80-85-90-80-85-90-95

Wednesday
Off

Thursday
A. C&J (Technique focus); 4 x1+1@75%, rest 60-180sec.
B. Clean Pulls; 3×3@100%, rest 120-240 sec

Friday
A. C&J; warm up to 100%.
B. Weighted Abs x 50

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1 Comment

  1. admin (Post author)

    Trevor,

    My biggest advice for a newbie into weightlifting is put most of your focus on technique on the olympic lifts. The other most important factor into your success is your progress in the squat rack. The 8 week cycle is a good combination of both. If you can send Shawn and myself a video, or post it to you tube and we will help improve you lifting efficiency, power and strength. Train hard, have fun, and bless the gym.

    Reply

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