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General Cycle
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General Cycle


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Duration: 8 Weeks
Days/Week: 5 (Web)

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

Focus: Athletes with limited recovery ability and/or training time; Combining with other training/sports

This is an easy, simple, low-demand training cycle.

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Sample Week

Week 1 Day 1 Monday
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  • Hang power snatch - 60% x 2 x 5
  • Hang power clean + power jerk - 60% x 2 + 2 x 5
3 sets:
A1. Sit-ups x 15
A2. KB swing x 15

This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
  • Press - 3 x 8
  • Bent row - 3 x 8
3 sets: no rest:
20 m bear crawl
10 halfmoons

Questions? Get answers here
Week 1 Day 3 Wednesday
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Rest

If you're feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.

Questions? Get answers here
Week 1 Day 4 Thursday
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  • Snatch + 2 OHS - 60% (of snatch) x 5 sets
  • Snatch pull - 80% x 3 x 3
  • Snatch push press - 3 x 5
  • Planks - 2 x 1 min; no weight


Questions? Get answers here
Week 1 Day 5 Friday
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Rest

3 rest days this week. Don't get soft.

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Week 1 Day 6 Saturday
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  • Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
  • Front squat - 60% x 5, 65% x 5, 70% x 3
  • Good morning - 3 x 8 light
4 sets:
350 m row
1 min rest

Questions? Get answers here
Week 1 Day 7 Sunday
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Rest

Questions? Get answers here


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