I am starting my own 12 week position cycle for my olympic lifts. I have good basic strength however what holds me back is my positions in the lifts so this will work really well for me.
In the last 4 week cycle I really improved and went from Clean & Jerk of 90kg to 105kg and a Full snatch of 67.5 to 75kg.
So here is my first week:
MONDAY – DAY 1
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 2 sets
Power snatch + overhead squat + snatch (2 sec pause in bottom of each) – 3 sets
Push press + jerk behind neck + jerk (5 sec hold in split position) – 3 sets
Jerk dip squat – 3 x 3
2 sets; no rest:
A1. Weighted back extension (dumbbell or barbell behind neck) x 10
A2. Front/side planks – weighted, 10 sec hold x 1 each
TUESDAY – DAY 2
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1 + 1) x 2 x 3 sets
Snatch – 60% x 3 x 3
Snatch push press + overhead squat – 3 + 1 x 3
3 sets; no rest:
A1. Bent row x 5
A2. Jack knives x 15
WEDNESDAY – DAY 3
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 3 sets
Hang snatch high-pull, flat footed – 3 x 4
Front squat – 65% x 4 x 3
3 sets; no rest:
A1. Back extension (5 sec pause in top) x near max reps
A2. Standing plate twist x 10/side
THURSDAY – DAY 4
Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press
Clean segment pull (1″, knee, hip, finish) + clean pull – (1 + 1) x 2 x 3 sets
Clean & jerk – 60% x 3 + 1 x 3
Snatch balance – 3 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max
FRIDAY – DAY 5
Rest Day
SATURDAY – DAY 6
Your choice of warm-up series x 3 sets
Snatch – after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause in bottom) – 65% x 3 x 2
3 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks front/side x 10 sec hold
Notes: Focus on accelerating up maximally in back squat.