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12-Week Complete Cycle
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12-Week Complete Cycle


Formats: Web, Text, Excel,  |   $29

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
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  • 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
Week 1 of 4 (1 of 12)

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
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  • 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
3 sets; no rest:
2 min jump rope
15 pull-ups

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • 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
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  • 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
3 sets; no rest:
600 m row
15 DB push press

Questions? Get answers here
Week 1 Day 5 Friday
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Rest Day


Questions? Get answers here
Week 1 Day 6 Saturday
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  • 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
Week 1 Day 7 Sunday
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Rest Day


Questions? Get answers here


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