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Quick & Classic
Training Programs > Quick & Classic

Quick & Classic

Formats: Web, Text, Excel, | $19

Duration: 4 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Low-Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Lifters with limited training time each day; Lifters who don't have accurate 1RM snatch and CJ; Lifters who need to focus on the basics, i.e. competition lifts, pulls and squats

This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.

Notes: This is a short cycle that is adjustable based on feel day to day - only some lifts are prescribed with percentages, and they are adjustable in most cases.

What People Say

"Snatch went from 80# to 85#, C&J from 105# to 115#, and front squat from 145# to 150#. I have my first weightlifting competition in two weeks and feel much more confident with these gains."
- Kay L.

"Awesome program! C&J went from 180# to 195#, Snatch from 125# to 135#, Front sq from 195# to 210#"
- Billy C.

"Snatch: went from 95-110#, C&J: 130-135#, Clean: 145-150#, Front Squat: 150-175#"
- Brent K.

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Sample Week

Week 1 Day 1 Monday
Comments (19) | Help | Programs | Exercises

Snatch - 5 x 3 (~70-80%)
Snatch pull - 4 x 4
Pause back squat - 4 x 3

Feel out weights for each exercise that are challenging but not max efforts.

This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.

Week 1 of 4

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments (11) | Help | Programs | Exercises

Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
Power clean + power jerk - 75% x 5 sets

3 sets; no rest:
400 m row
10 push press behind the neck

Questions? Get answers here or post in comments.

Week 1 Day 3 Wednesday
Comments | Help | Programs | Exercises

Clean & Jerk - 5 x 3 (~70-80%)
Clean pull - 4 x 4
Front squat - 4 x 2

Feel out weights for each exercise that are challenging but not max efforts.

Questions? Get answers here or post in comments.

Week 1 Day 4 Thursday
Comments (5) | Help | Programs | Exercises

Hang snatch (below knee) - 75% x 2 x 5
Hang clean (below knee) - 75% x 2 x 5
Heaving snatch balance - 4 x 3

For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg

Questions? Get answers here or post in comments.

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

Rest Day

Questions? Get answers here or post in comments.

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

Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
Front squat - heavy single; 90% x 1 x 2

4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm

Questions? Get answers here or post in comments.

Week 1 Day 7 Sunday
Comments | Help | Programs | Exercises

Rest Day

Questions? Get answers here or post in comments.

17 Comments

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Brett Kelly

May 2 2015

Been doing crossfit for about a year, needed some reinforcement on the classic lifts.
Snatch: went from 95-110#
C&J: 130-135#
Clean: 145-150#
Front Squat: 150-175#

Kay Lybeck

October 19 2014

Just finished this program and made gains. Snatch went from 80# to 85#, C&J from 105# to 115#, and front squat from 145# to 150#. I have my first weightlifting competition in two weeks and feel much more confident with these gains. Thank you for providing the training cycles.

Billy Cedar

August 25 2014

Awesome program! C&J went from 180# to 195#, Snatch from 125# to 135#, Front sq from 195# to 210#.

Brent Warn

October 20 2015

Just started the hatch program. Should I still do the squats in this program or only squat on the days I'm doing the hatch squat stuff

Choose one program and stick to it. Do not combine programs.

Steve Pan

Pablo Auquilla

February 9 2016

I would start this program but I have one question, what weight used for conditioning working? Like kettlebells, dumbbells, push press...

The conditioning work is optional and you will feel out weights for those workouts. Nothing crazy so you can recover for the next workouts.

Steve Pan

Jeremy Jusoh

June 16 2016

Hey on which days can I add my pump & fluff workouts (Delt raises, curls etc.)?

Jeremy - You can pretty much add those in after each training session if you wanted to. But take a look at the program ahead of time to make sure that it will not interfere with the program itself.

Alyssa Sulay

Tobias Kestler

January 31 2018

After two weeks , I have to go to competition as backup Lifter. Is it bad to do a max out on Saturday after two weeks ?! Thanks

Well it's not going to be as successful halfway through the program as it would be at the end, but you won't die.

Greg Everett

Drew Bush

April 1 2018

If my schedule only allows me to lift 4 days a week, which day would you recommend to miss? Would it be possible to combine two days together, if so how would recommend doing so?

Skip Tuesday

Greg Everett

Shawn Metcalf

October 10 2019

Is it sets the reps, or reps the sets? 5x3

Shawn - it depends on how it is written. For example if it is written as 70% x 5 x 3, then it would be 3 sets of 5. If it is only written as 5 x 3, then it would be 5 sets of 3. You can find more information on how programs are notated here.

Alyssa Sulay