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Back to Basics
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Back to Basics


Formats: Web, Text, Excel,  |   $29

Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Simple quality training at low enough volume for beginners and to be combined with CrossFit training

A nice and simple 8-week training cycle to prepare you for max snatch and clean & jerk testing or competition. Nothing fancy, just the same old basics that have been working for decades.

Notes: Increase weight on bold sets if you feel good

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Sample Week

Week 1 Day 1 Monday
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back Squat – 60%x10, 65%x8, 70%x6, 75%x4, 65%x10
  • Jerk Behind the Neck (3 sec hold in split) – 70%x3x5
  • Push Press – 70%x5x3
Back to Basics week 1 of 8
 

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

  • Hang Snatch (mid-thigh) – 70%x3x5
  • Snatch Deadlift on Riser – 75%x5, 80%x5, 85%x5
  • Weighted Back Extensions – 3x10


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

  • Pause Back Squat – 65%x5x3
  • Power Clean + Power Jerk – 70%x1+3x5
  • Snatch Push Press + Overhead Squat – 70%x5+2x5


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (6)  |  Help  |  Programs  |  Exercises

  • Hang Clean (mid-thigh) – 70%x3x5
  • Clean Deadlift on Riser – 75%x5, 80%x5, 85%x5
  • SLDL (% of back squat) – 50%x8x3


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 (4)  |  Help  |  Programs  |  Exercises

  • Snatch – 70%x3, 75%x2, 80%x2, 85%x1x3, 80%x2
  • Clean & Jerk – 70%x3(1+1), 75%x2(1+1), 80%x2(1+1), 85%x1+1x2, 80%x2(1+1)
  • Front Squat – 70%x5, 75%x4, 80%x3x2


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.


12 Comments
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Franjo Palaic
February 5 2018
which program would you recommend for someone with a physical job and only 4 times per week training?
This is a good one. Use the program filter to select programs with low to moderate volume. All have 5 days/week but you can modify to 4.

Greg Everett
Benjamin Beilman
July 5 2018
During the deload period of the cycle, how should I approach accessory work?
Benjamin - Keep the accessory work pretty light, but still keep doing it. Really easy low impact movements. 

Alyssa Sulay
Sean Bak
February 19 2021
how do you recommend we modify programs to 4x/week?
Please read this

Greg Everett
Tanner Lyon
March 28 2021
Intermediate weightlifter with competition cycle experience in the past. Left due to shoulder issues last year. Trying to rebuild and ease into it. You think this one would be appropriate?
Yes, just be flexible with the weight prescriptions.

Greg Everett
Gavin Martin
August 21 2022
Please explain x1 + 3x5 for Power Clean + Power Jerk
5 sets of 1 power clean + 3 power jerks. Read this.

Greg Everett
Bernard Yuan
December 1 2022
I am looking for an 8-10wk program that maintains my technique and strength (priority on technique), while I run a 2 day/wk intense squat program. Would you recommend this (or another program) to run alongside it (cutting out the squats in this program)?
I'd recommend running a squat-focused program from here instead of trying to piece 2 unrelated things together.

Greg Everett
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