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2-Phase Cycle 1
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2-Phase Cycle 1


10 weeks   |   Free   |   Web, Text

10-week cycle starting with more strength emphasis and moving into more classic lift emphasis based on a cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.

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Sample Week

Week 1 Day 1 Monday
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 90% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5
  • Weighted GHD sit-ups - 3 x 8


Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 snatch balance - take to heaviest MS possible
  • Overhead squat - 80% x 1; 65% x 2 x 2
  • Power clean + push jerk - 80% (of PC) x 1 x 4
3 rounds for time of:
10 sandbag Turkish get-ups (bag on shoulder) - 30% BW
20 kipping pull-ups

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (14)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 70% x 2 x 3
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5
  • Hanging leg raise - 3 x 10
  • KB sidebend - 3 x 10


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (8)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy single; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 3 sets
  • 2-position clean (floor, mid-thigh) - 60% x 3 sets
4 rounds for time of:
300 m row
5 push press - 75%

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Week 1 Day 5 Friday
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

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Week 1 Day 6 Saturday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single

25-20-15-10 reps for time:
Kipping pull-ups
Knees to elbows

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest

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11 Comments
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Matej Tandaric
August 1 2016
Can i ask if this program is suitable for a 1-year experience 'beginner'??
My numbers are Sn 85kg, C&J 115 kg and BS 17okgx5.
Thank you, best regards from Croatia
Yes, this cycle would be suitable for you.

Alyssa Sulay
Lauren Nayman
October 14 2016
Is this cycle suitable if my lifts are all around 100 lbs (SN 80, CJ 97, FS 105)?
Yes, should be fine for you.

Greg Everett
Chacha Bocha
April 9 2023
Do the 2-Phase Cycle 1 and Cycle 2 have to be done one after the other or are they both independent of each other?
They're independent

Greg Everett
Jack Devaney
November 18 2023
Should the final week of the program be completed one week out from competition?
Jack Devaney
November 18 2023
Or should It be completed a week before competition?
Jack - For this progam in particular. I would suggest completing this a week before competition because it does not peak for competition at the end. So I would complete this cycle then do a taper week.

Alyssa Sulay
Howard Wulkan
November 22 2024
Hello, should i increase the deadlift weights to %120 of snatch/clean ?
If not, when do you recommend incorporating heavy pulls ? Thank you
Snatch and Clean deadlifts/pulls are based on the associated lifts 1RM. So they will be "heavy" in relation to the classic lift, but may be less than your standard deadlift 1RM (they should be slightly different movements anyway). It is always reccomended to follow the program exactly for best results. 

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