☰
8-Week Rough
Training Programs  >  8-Week Rough

8-Week Rough


Formats: Web, Text, Excel, App  |   $29

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

Our weightlifting training programs are currently used by 110,996 athletes around the world! Register to join them with a free or premium account.
  • 79 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $20/month!
  • DOES NOT include app access; purchase directly from app

Register Now   Login

Please Log in

Please login or register to access training programs.

Or purchase this program on the TrainHeroic app instead:

App 5-day

Sample Week

Week 1 Day 1 Monday
Help  |  Programs  |  Exercise Library

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
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 1 of 8

Questions? Get answers here
Week 1 Day 2 Tuesday
Help  |  Programs  |  Exercise Library

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
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec


Questions? Get answers here
Week 1 Day 3 Wednesday
Help  |  Programs  |  Exercise Library

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 Back Extension - 3x10
-Weighted Sit-Up - 4xmax
-Crunch - 3 x max

Questions? Get answers here
Week 1 Day 4 Thursday
Help  |  Programs  |  Exercise Library

  • Power Snatch - 70%x2x6
Technique Primer: Hang Muscle Clean - 3x3
  • High-Hang Clean + Power Jerk - 70% x 2(1+1) x 6
  • Clean Pull - 85%x3, 90%x3, 95%x3, 85%x3
-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec



Questions? Get answers here
Week 1 Day 5 Friday
Help  |  Programs  |  Exercise Library

Rest Day


Questions? Get answers here
Week 1 Day 6 Saturday
Help  |  Programs  |  Exercise Library

Technique Primer: Tall Snatch - 3x3
  • Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
  • Clean & Jerk - HS
  • Back Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets


Questions? Get answers here
Week 1 Day 7 Sunday
Help  |  Programs  |  Exercise Library

Rest Day


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.
Training Programs

Choose from 79 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 110,996 athletes around the world!