☰
8-Week Pulls & Complexes
Training Programs  >  8-Week Pulls & Complexes

8-Week Pulls & Complexes


Formats: Web, Text, Excel,  |   $29

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.


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.

Sample Week

Week 1 Day 1 Monday
Help  |  Programs  |  Exercise Library

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
Week 1 of 8

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

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
Help  |  Programs  |  Exercise Library

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
Help  |  Programs  |  Exercise Library

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 5 Friday
Help  |  Programs  |  Exercise Library

Rest Day


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

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
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!