Basic 8-Week Weightlifting Cylce

This program is designed to increase speed, power, and strength in the quick lifts. You will do both Snatch & C&J two times per week. This program also balances well with CrossFitters wanting to work on Met-Cons at the same time.
Week 1
Monday
A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min
B. Snatch Pull + Snatch Deadlift; 3 x 3 + 2 @ 90%, rest 90-120sec
C. Back Squats 65/8 x 4

Tuesday
A. C&J; 1 x 2+3 @75%, 3 x 2+2@80%, rest 2-4min
B. Clean Pull; 1 x 4@85%, 1 x 3@90%, rest 60 sec
C1. Glute-ham raise; 6 x 6,  rest 20 sec.
C2. Box Jumps; 6 x 6, rest 60 sec.

Wednesday
Off

Thursday
A. Power Clean + Power Jerk; 1 x 3+3@75%, 3 x 2+2@80%, rest 2-4 min
B1. Halting Deadlift Drops; 3 x 3 @ 85%, no rest
B2. Weighted Box Jumps; 3 x 6, rest 2 min
C. Front Squats; 4 x 8 @ 65, rest 75 sec

Friday
A. Snatch; 6 x 2 @ 80%, rest 2-4min
B. OHS; 2-2-2-2-2, rest 90 sec

Saturday
A. Back Squat; 3 x 8 @ 65%, 1 x 6 @ 70%, rest 75 sec
B. RDL; 1 x 4 @ 90%, 1 x 3 @ 90%, 1 x 2 @ 95%, rest 2 min

Week 2
Monday
A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min
B. Snatch Pull + Snatch Deadlift; 3 x 3 + 2 @ 90%, rest 90-120sec
C. Back Squats 65/8 x 4

Tuesday
A. C&J; 1 x 2+3 @75%, 3 x 2+2@80%, rest 2-4min
B. Clean Pull; 1 x 4@85%, 1 x 3@90%, rest 60 sec
C1. Glute-ham raise; 6 x 6,  rest 20 sec.
C2. Box Jumps; 6 x 6, rest 60 sec.

Wednesday
Off

Thursday
A. Power Clean + Power Jerk; 1 x 3+3@75%, 3 x 2+2@80%, rest 2-4 min
B1. Halting Deadlift Drops; 3 x 3 @ 85%, no rest
B2. Weighted Box Jumps; 3 x 6, rest 2 min
C. Front Squats; 4 x 8 @ 65, rest 75 sec

Friday
A. Snatch; 6 x 2 @ 80%, rest 2-4min
B. OHS; 2-2-2-2-2, rest 90 sec

Saturday
A. Back Squat; 3 x 8 @ 65%, 1 x 6 @ 70%, rest 75 sec
B. RDL; 1 x 4 @ 90%, 1 x 3 @ 90%, 1 x 2 @ 95%, rest 2 min

Week 3
Monday
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20

Tuesday
A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-4 min
B. Snatch Deadlift; 3 x 4 @ 105%, rest 90-120 sec
C1. Rack Jerk; 4 x 2 @ 80 %, rest 30 sec
C2. Box Jump; 4 x 6, rest 75 sec.

Wednesday
Off

Thursday
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. RDL; 3 x 3 @ 100%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec

Friday
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 5 @ 75%, rest 60 sec.
C. OHS; 3-3-3-3-3
D. Abs x 100

Saturday
A. Front Squats; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, rest 2-4 min
D. Dips (40X0); 5-5-5-5-5, rest 75 sec.

Week 4
Monday
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20

Tuesday
A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-4 min
B. Snatch Deadlift; 3 x 4 @ 105%, rest 90-120 sec
C1. Rack Jerk; 4 x 2 @ 80 %, rest 30 sec
C2. Box Jump; 4 x 6, rest 75 sec.

Wednesday
Off

Thursday
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec

Friday
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 5 @ 75%, rest 60 sec.
C. OHS; 3-3-3-3-3
D. Abs x 100

Saturday
A. Front Squats; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, rest 2-4 min
D. Dips (40X0); 5-5-5-5-5, rest 75 sec.

Week 5
Monday
A. Power Clean + Power Jerk; 1 x 2+1 @ 85%, 3 x 1+1 @ 90%, rest 2-4 min
B. Clean Pulls; 3 x3 @ 100%, rest 90 sec
C. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%,  1 x 1 @ 95%, rest 90-240 sec

Tuesday
A. Snatch; 4 x 1 @ 90%, rest 2-4 min
B. Snatch Grip RDL; 2 x 2 @ 105%, 2 x 2 @ 110%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec
D. Abs x 200

Wednesday
Off

Thursday
A. Power Snatch; 1 x 2 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, rest 2-4 min
B. Front Squats; 1 x 1 @ 85%, 4 x 1 @ 90%, rest 90-120 sec
C. Glute-Ham Raise, 4 x 6, rest 60 sec

Friday
A. C&J; 1 x 1+1 & 85%, 3 x 1+1 @ 90%, rest 2-4 min
B1. Deadlift Halting Drops; 4 x 3 @85%; 20 sec
B2. Box Jumps; 4 x 6, rest 3 min

Saturday
A. Back Squat; 5 x 1 @90%, rest 120-240 sec
B. Abs x 300

Week 6
Monday
A. Snatch; 2 x 1@90%, 2 x 1@95%, rest 2-4min
B. Snatch Grip RDL; 2 x 2 @ 105%, 2 x 2 @ 110%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec
D. Abs x 200

Tuesday
A. Power Clean + Power Jerk; 1 x 2+1 @ 85%, 1 x 1+1 @ 90%,  2 x 1+1 @ 95%rest 2-4 min
B. Clean Pulls; 3 x3 @ 100%, rest 90 sec
C. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%,  1 x 1 @ 95%, rest 90-240 sec

Wednesday
Off

Thursday
A. C&J; 1 x 1+1 & 85%, 1x 1+1 @ 90%, 3 x 1+1 @ 95%, rest 2-4 min
B1. Deadlift Halting Drops; 4 x 3 @85%; 20 sec
B2. Box Jumps; 4 x 6, rest 3 min

Friday
A. Power Snatch; 1 x 2 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, rest 2-4 min
B. Front Squats; 1 x 1 @ 85%, 4 x 1 @ 90%, rest 90-120 sec
C. Glute-Ham Raise, 4 x 6, rest 60 sec

Saturday
A. Back Squat; 5 x 1 @90%, rest 120-240 sec
B. Abs x 300

Week 7
Monday
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20

Tuesday
A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-4 min
B. Snatch Deadlift; 3 x 4 @ 105%, rest 90-120 sec
C1. Rack Jerk; 4 x 2 @ 80 %, rest 30 sec
C2. Box Jump; 4 x 6, rest 75 sec.

Wednesday
Off

Thursday
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec

Friday
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 5 @ 75%, rest 60 sec.
C. OHS; 3-3-3-3-3
D. Abs x 100

Saturday
A. Front Squats; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, rest 2-4 min
D. Dips (40X0); 5-5-5-5-5, rest 75 sec.

Week 8
Monday
A. Snatch (Technique focus); 4 x 2@70%, rest 2-3 min
B. Snatch Pulls; 3 x 3@100%, rest 60-120sec
C. Drop Snatch; 3×2@70%, rest 90-120sec

Tuesday
A. Snatch; Warm Up to 100%,
B. Front Squats; x 1 @ 80-85-90-80-85-90-95

Wednesday
Off

Thursday
A. C&J (Technique focus); 4 x1+1@75%, rest 60-180sec.
B. Clean Pulls; 3×3@100%, rest 120-240 sec

Friday
A. C&J; warm up to 100%.
B. Weighted Abs x 50