EliteFit 8-Week Olympic Lifting Cycle

This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.

Notes:

  • Conditioning work conducted during scheduled Strangth & Conditioning WODs.
  • Your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy.

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“After completing the 8 week EliteFit Barbell Cycle I have become so much stronger. Not only physically but mentally as well. Putting a bar in your hands everyday and really putting in the work strengthens both mind and body. I’ve also become much more comfortable with all the lifts. I’ve learned better technique and better form, this in turn made the lifts that much easier to execute. But most of all this has brought me confidence. I know I can do these lifts and I can do them correctly. The ability to lift heavier weight came easily after the confidence boost from this cycle. I now feel at home with a barbell in my hands.”

-Leslie Raab 2015

EliteFit Barbell – 8 Week Classic Program Start Program End
Leslie Raab
Clean & Jerk 85 # 160 # 75
Push Press 130 # 145 # 15
Snatch 95 # 125 # 30
Front Squat 150 # 170 # 20
Back Squat 185 # 200 # 15
Overhead Squat 85 # 145 # 60

Week 1 of 8

For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

Monday
3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70% x 4 sets
Snatch Pull 90% (of sn) x 3 x 2, 95% x 3 x 2
Back Squat 70% x 5 x 5
Push Press 70% x 5 x 5

Tuesday
Power Clean 70% x 3 x 5
Push Jerk 60% (of split jerk) x 3 x 5
Overhead Squat 70% x 3 x 5

Wednesday
Rest Day

Thursday
Power Snatch 70% x 3 x 5
Snatch High-Pull 70% (of sn) x 3 x 5
Snatch Push Press + Overhead Squat 70% (of sn or ohs) x 5+1 x 5

Friday
3-Position Clean (ground, below knee, above knee) + Jerk 60%, 65%, 70% x 4 sets
Clean Pull 90% (of cln) x 3 x 2, 95% x 3 x 2
Front Squat 70% x 3 x 5
Good Morning 3×5

Saturday
Rest Day

Sunday
Snatch 60% x 2, 70% x 2, 80% x 2, heavy single
Clean & Jerk 60% x 2+1, 70% x 2+1, 80% x 2+1, heavy single
Back Squat 75% x 3 x 5
Stiff-legged Deadlift 3 x 5


 

Week 2 of 8

For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

Monday
3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70%, 75% x 3 sets
Snatch Pull 95% (of sn) x 3 x 2, 100% x 3 x 2
Back Squat 75% x 5 x 5
Push Press 75% x 5 x 5

Tuesday
Power Clean 75% x 3 x 5
Push Jerk 65% (of split jerk) x 3 x 5
Overhead Squat 75% x 3 x 5

Wednesday
Rest Day

Thursday
Power Snatch 75% x 3 x 5
Snatch High-Pull 75% (of sn) x 3 x 5
Snatch Push Press + Overhead Squat 75% (of sn or ohs) x 5+1 x 5

Friday
3-Position Clean (ground, below knee, above knee) + Jerk 60%, 65%, 70%, 75% x 3 sets
Clean Pull 95% (of cln) x 3 x 2, 100% x 3 x 2
Front Squat 75% x 3 x 5
Good Morning 3×5

Saturday
Rest Day

Sunday
Snatch 60%x2, 70%x2, 80%x2, heavy single
Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, heavy single
Back Squat 80% x 3 x 5
Stiff-legged Deadlift 3×5


 

Week 3 of 8

Monday 
3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70%, 75%, 80%, max
Snatch Pull 100% (of sn) x 3 x 4
Back Squat 70% x 5, 75% x 5, 80% x 5, 5RM
Push Press 70% x 5, 75% x 5, 5RM

Tuesday
Power Clean 70% x 3, 75% x 3, 80% x 3, 3RM
Push Jerk 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
Overhead Squat 70% x 3, 75% x 3, 80% x 3, 3RM

Wednesday
Rest Day

Thursday
Power Snatch 70% x 3, 75% x 3, 80% x 3, 3RM
Snatch High-Pull 75% (of sn) x 3 x 3, 80% x 3 x 2
Snatch Push Press + Overhead Squat 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1

Friday
3-Position Clean (ground, below knee, above knee) + Jerk 60%, 65%, 70%, 75%, 80%, max
Clean Pull 100% (of cln) x 3 x 4
Front Squat 70% x 3, 75% x 3, 80% x 3, 3RM
Good Morning 3×5

Saturday
Rest Day

Sunday
Snatch 60%x2, 70%x2, 80%x1, heavy single
Clean & Jerk 60%x2+1, 70%x2+1, 80%x1+1, heavy single
Back Squat 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
Stiff-legged Deadlift 3×5


 

Week 4 of 8

This is a recovery week. You’ll probably feel beat up until the end of the week. Next week we start pushing again.

Monday
Snatch 60%x2, 65%x2x2, 70%x2x3
Snatch Pull 90% (of sn) x 2 x 2, 95% x 2 x 2
Back Squat 70% x 3 x 5

Tuesday
Power Clean 70% x 2 x 5
Push Jerk 60% (of split jerk) x 2 x 5
Push Press 70% x 3 x 3

Wednesday
Rest Day

Thursday
Power Snatch 70% x 2 x 5
Snatch Push Press + Overhead Squat 70% x 3+1 x 4
Push Press 70% x 3 x 5

Friday
Clean & Jerk 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
Clean Pull 90% (of cln) x 2 x 2, 95% x 2 x 2
Front Squat 70% x 2 x 5

Saturday
Rest Day

Sunday
Snatch max
Clean & Jerk max
Back Squat max
Front Squat max
Overhead Squat Max
Push Press Max

Week 5 of 8

Like in previous weeks, take up the weight in the last sets if you’re feeling good. Don’t push to max.

Monday
Snatch 60% x 3, 65% x 3, 70% x 2, 75% x 2 x 4
Snatch Pull 100% (of sn) x 3 x 4
Back Squat 70% x 3, 75% x 3 x 4
Push Press 70% x 5, 75% x 5, 80% x 3 x 3

Tuesday
Power Snatch 70% x 3, 75% x 3, 80% x 2 x 4
Power Clean + Push Jerk 75% x 1+1 x 5
Overhead Squat 80% x 2 x 5

Wednesday
Rest Day

Thursday
Power Snatch 70% x 2, 75% x 2, 80% x 1 x 4
Power Clean + Push Jerk 75% x 2 (1+1) x 5
Snatch Push Press + Overhead Squat 70% x 3+1, 75% x 3+1, 80% x 3+1

Friday
Clean & Jerk 60% x 3+1, 65% x 3+1, 70% x 2+1, 75% x 2+1 x 4
Clean Pull 100% (of cln) x 3 x 4
Front Squat 70% x 2 75% x 2, 80% x 2 x 3
Stiff-legged Deadlift 3 x 5

Saturday
Rest Day

Sunday
Snatch 60% x 2, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Clean & Jerk 60% x 2+1, 70% x 2+1, 80% x 1+1, 85% x 1+1, heavy single
Back Squat 75% x 3, 80% x 3 x 4
Stiff-legged Deadlift 3×5


 

Week 6 of 8

Take up the weight in the last sets if you’re feeling good. Don’t push to max.

Monday
Snatch 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 x 3
Snatch Pull 100% (of sn) x 3 x 2, 105% x 3 x 2
Back Squat 70% x 3, 75% x 3, 80% x 3 x 3
Push Press 70% x 5, 75% x 5, 80% x 3, 85% x 3 x 2

Tuesday
Power Snatch 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 2
Power Clean + Push Jerk 75% x 1+1 x 3, 80% x 1+1 x 2
Overhead Squat 80% x 2 x 2, 85% x  2 x 3

Wednesday
Rest Day

Thursday
Power Snatch 70% x 2, 75% x 2, 80% x 1 x 2, 85% x 1 x 2
Power Clean + Push Jerk 75% x 2 (1+1) x 2, 80% x 2 (1+1) x 2
Snatch Push Press + Overhead Squat 70% x 3+1, 75% x 3+1, 80% x 3+1, 85% x 3+1 x 2

Friday
Clean & Jerk 60% x 3+1, 65% x 3+1, 70% x 2+1, 75% x 2+1, 80% x 2+1 x 3
Clean Pull 100% (of cln) x 3 x 2, 105% x 2 x 2
Front Squat 70% x 2, 75% x 2, 80% x 2, 85% x 2 x 3
Stiff-legged Deadlift 3 x 5

Saturday
Rest Day

Sunday
Snatch 60% x 2, 70% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, heavy single
Clean & Jerk 60% x 2+1, 70% x 2+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, heavy single
Back Squat 75% x 3, 80% 3 x 2, 85% 3 x 2
Good Morning 3 x 5


 

Week 7 of 8

Monday
Snatch 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2, 2RM
Snatch Pull 100% (of sn) x 3, 105% x 3, 110% 3 x 2
Back Squat 70% x 3, 75% x 3, 80% x 3, 3RM
Push Press 70% x 3, 75% x 3, 80% x 2, 85% x 1, 1RM

Tuesday
Power Snatch 70% x 3, 75% x 2, 80% x 1, 85% x 1, 1RM
Power Clean + Push Jerk 75% 1+1 x 2, 80% 1+1 x 3
Overhead Squat 70% x 2, 75% x 2, 80% x 1, 85% x 1, 1RM

Wednesday
Rest Day

Thursday
Power Snatch 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3
Power Clean + Push Jerk 75% x 1+1, 80% x 1+1, 85% x 1+1, 1+1RM
Snatch Balance 70% 3 x 2, 75% 3 x 3

Friday
Clean & Jerk 60% x 2+1, 65% x 2+1, 70% x 2+1, 75% x 2+1, 80% x 2+1, 2+1RM
Clean Pull 100% (of cln) x 3, 105% x 3, 110% 3 x 2
Front Squat 70% x 2, 75% x 2, 80% x 2, 85% x 2, 2RM
Stiff-legged Deadlift 3×5

Saturday
Rest Day

Sunday
Snatch 60% x 2, 70% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, heavy single
Clean & Jerk 60% x 2+1, 70% x 2+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, heavy single
Back Squat 75% x 2, 80% x 2, 85% x 2, 2RM
Good Morning 3×5


 

Week 8 of 8

Monday
Snatch 75% x 2, 80% x 1, 85% 1 x 3
Clean & Jerk 75% x 1+1, 80% x 1+1, 85% x 1+1
Clean Pull 90% (of cln) x 2, 95% 2 x 2
Back Squat 75% x 3, 80% x 2, 85% 2 x 2

Tuesday
Snatch 75% x 1 x 6
Power Clean & Jerk 75% x 1+1, 80% x 1+1, 85% 1+1 x 3

Wednesday
Rest Day

Thursday
Power Snatch 75% x 2, 80% x 2, 85% 2 x 3
Clean & Jerk 70% x 1+1, 75% x 1+1 x 2

Friday
Snatch 75% x 2, 80% 1 x 3
Snatch Pull 90% (of sn) 2 x 3
Front Squat 75% x 2, 80% x 1, 85% x 1

Saturday
Rest Day

Sunday
Snatch max
Clean & Jerk max
Back Squat max
Front Squat max
Overhead Squat Max
Push Press Max

Program credit: CATALYST ATHLETICS  http://www.catalystathletics.com/olympic-weightlifting-training-program/49/8-Week-General-Cycle/