OLYMPIC LIFTING PREPARATION CYCLE

By CHRISTIAN THIBAUDEAU

BLOCK 1 – ACCUMULATION (3 WEEKS, 5 SESSIONS PER WEEK)

Here the actual lifts are always done in a fatigued state, don’t worry if you feel like your performance
on the actual lift is dropping, it’s normal, especially in the first week. In the intensification phase we
will reverse the order. During this first block quality should always be more important than more
weight, leave your ego at the door.

SESSION 1 – SNATCH ACCESSORY

A. Behind the neck (snatch grip) press in squat + Behind the neck (snatch grip) standing press
(3+3)x5 with the same weight, challenging but focus on perfect form

B. Snatch grip high pull from hang

Work up to 2RM then 3 x 5 @ 85% of 2RM

C. Snatch grip low pull from floor Work up to 2RM, then 3 x 5 @ 85% of 2RM

D. Snatch deadlift from deficit (4”

Work up to 2RM then 2 sets of cluster (4-6 reps. 10 between reps) @ 90% of 2RM

E. Back squat 5 x 3 superslow eccentric (5 sec) explosive concentric

SESSION 2 – CLEAN SPEED + BODYBUILDING

A. Strict press + Thruster + Front squat
(3+3+3)x3 … lightish warm-up

B. Hang power clean (mid-thigh)

8 sets of 2 @ 70%, 45-60 sec rest

C. Clean (squat) from hips (drop clean)

Work up to 2RM (no miss)

D. Posterior chain superset 1 (3 set) https://youtu.be/vtLwh6bAYkI

E.Chinese row (hold contraction 3 sec)

4x 8-10 reps.

F. Front squat 5 x 3 @ 80%

SESSION 3 – SNATCH TECHNIQUE/VOLUME
A.Power snatch + Behind the neck press (slight push okay) + Overhead squat
(2+2+2)x3 with the same weight, challenging but focus on perfect form

B.Behind the neck (snatch grip) push press

5 x 5 with the same weight, challenging but focus on perfect form

C.Snatch pause below knees Work up to 3RM, then 3 x 3 @85% of 3RM

D.Snatch Romanian deadlift + snatch power shrug from hang

(5+5)x5 with the same weight, challenging but focus on perfect form

E. Back squat 5 x 5 with the same weight, challenging but focus on perfect form

SESSION 4 – JERK TECHNIQUE + STRENGTH

A. Strict press in split
5x5 with the same weight, challenging but focus on perfect form

B. Jerk from half split (do dip in half split, catch in full split)
Work up to 3RM

C. Clean deadlift to power position (hold 3 sec, keep lats tensed) + Clean + Front squat + Jerk
(2+1+1+1)x5 start at 70-75% of jerk, try to increase at every set

D. Front squat + Paused back squat

(3+max)x5 …(do 3 challenging front squats then as many paused back squats as possible, no rest
between both)

SESSION 5 – SNATCH + BODYBUILDING

A. Behind the neck press (snatch grip) + Drop snatch + OHS
(3+3+3)x3

B. Snatch deadlift to hips (hold 3 sec. focus on keeping lats engaged, lower in 3-4 sec)
3x3 @ 100-110% of snatch max

C. Snatch Work up to 2RM

D. Shoulder superset 1 (3 sets) https://youtu.be/vKmNkfx2lrk

E. Lateral medley (3 sets) https://youtu.be/hTJCsIiDr0E

 SESSION 6 – SNATCH ACCESSORY
A. Behind the neck (snatch grip) press in squat + Behind the neck (snatch grip) standing press + OHS
(3+3+3)x3 with the same weight, challenging but focus on perfect form

B. Snatch grip high pull from blocks

Work up to 2RM; then 3 x 5 @ 85% of 2RM

C. Snatch grip low pull from floor

Work up to 2RM then 3 x 5 @ 85% of 2RM

D. Snatch deadlift from deficit (4”)

Work up to 2RM then 2 sets de cluster @ 90% (4-6 reps, 10 sec between reps)

E. Back squat 1 ½ (lower full, pause, stand up to parallel, lower full, pause, stand up = ONE rep)
5 x 3 with the same weight, challenging but focus on perfect form

SESSION 7 – CLEAN SPEED + BODYBUILDING

A. Strict press + Thruster + Front squat
(3+3+3)x3 … lightish; warm-up

B. Barski clean (hang power clean from hip “touch and go”….NO HOOK GRIP)
5 sets of 5 @ 60-65% (of clean), 75-90 sec rest

C. Clean (squat) from hips (drop clean) +3 speed front squat (fast eccentric, fast concentric)
4 x 1 + 3 with challenging weight

D. Posterior chain superset 1 (3 set) https://youtu.be/vtLwh6bAYkI

E. Pendlay row (hold contraction 3 sec) FROM FLOOR on every rep

4 x 8-10 reps

SESSION 8 – SNATCH TECHNIQUE/VOLUME

A.Power snatch + Behind the neck press (slight push okay) + Overhead squat
(2+2+2)x3 with the same weight, challenging but focus on perfect form

B.Behind the neck (snatch grip) push press + Overhead squat

(3+3)x5 with the same weight, challenging but focus on perfect form

C.Snatch double first pull (pull to knees, pause, bring back to floor, snatch = this is ONE rep)
Work up to 2RM (with solid technique, not all out max)

D.High hips (almost a stiff leg) snatch grip deadlift from deficit (4”)
5x5 with the same weight
SESSION 9 – JERK TECHNIQUE + STRENGTH
A.Strict press in split
5x5 with the same weight, challenging but focus on perfect form

B.Paused jerk (bottom of dip)

4x 3 with a moderate weight

C.Clean deadlift to power position (hold 3 sec, keep lats tensed) + hang clean (without lowering bar,
clean from the pause)+ clean + Jerk
(2+1+1+1)x5 start at about 70-75% of jerk and try to increase the weight on every set

D.Front squat + Paused back squat

(3+max)x5

SESSION 10 – SNATCH + BODYBUILDING

A. Behind the neck press (snatch grip) + Drop snatch + OHS
(3+3+3)x3

B. Snatch deadlift to hips (hold 3 sec. focus on keeping lats engaged)

3x3 avec 100-110% of snatch max

C. Snatch Work up to 2RM (solid not all out max)

D. Shoulder width superset 3 (3 sets) https://youtu.be/wM4qIXk3svc

E. Shoulder superset 1 (3 sets) https://youtu.be/qa9GqPbdVqI

SESSION 11 – SNATCH ACCESSORY

A. Behind the neck (snatch grip) press in squat + Behind the neck (snatch grip) standing press +
Overhead squat
(3+3+3)x3 with the same weight, challenging but focus on perfect form

B. Snatch pull hang to sternum

5 x 1 heavy but perfect form

C. Snatch grip shrugs (hold contraction 3 sec per rep)

5x5

D. Snatch deadlift from mid-shins (weights on 45lbs/20kgs bumpers)

SESSION 12 – CLEAN SPEED + BODYBUILDING
A. Strict press + Thruster + Front squat
(3+3+3)x3 … lightish warm-up

B. Barski clean NO HOOK

5 x 5 @ 60-65%, 75-90 sec rest

C. Power clean Work up to 2RM

D. Posterior chain superset 1 (3 set) https://youtu.be/vtLwh6bAYkI

E. Pendlay row, bar starts on floor on every rep

4x 8-10 hold peak contraction 3 seconds

F. Front squat 5 x 3 @ 80%

SESSION 13 – SNATCH TECHNIQUE/VOLUME

A.Behind the neck strict press + OHS + Behind the neck push press
4 x 5+3+maximum

B.Behind the neck press in snatch (bottom) + Behind the neck strict press (standing) + OHS
4 x 3+3+3

C.Snatch pause below knees (2 sec) Work up to 2RM (with solid technique not all out max)

GUNZ SUPERSET D1. Barbell reverse curl x 4-6 reps D2. Barbell curl x 10-12 slow eccentric (4-5 sec) D3.
DB hammer curl x 20-30 , 4 sets

SESSION 14 – JERK TECHNIQUE + STRENGTH

A. Behind the neck press (jerk grip) + Military press + (SLIGHT) Push press
4 x 5+5+5

B. Paused jerk
Work up to 2RM (solid not all out max)

C. Clean deadlift stage reps 1 set = 3 reps floor to knees + 3 reps floor to power position + 3 reps power
position to shrugs
4 sets with the same weight, challenging but focus on perfect form

D. Front squat Work up to 2RM

SESSION 15 – SNATCH + BODYBUILDING
A. Behind the neck press (snatch grip) + Drop snatch + OHS
(3+3+3)x3

B. Snatch Work up to 2RM (solid not all out max)

Snatch pull to sternum 5 x 1 with the same weight, challenging but focus on perfect form

C. Shoulder width superset 3 (3 sets) https://youtu.be/wM4qIXk3svc

D. Shoulder superset 1 (3 sets) https://youtu.be/qa9GqPbdVqI

F1. Close-grip bench x 6-8 + F2. DB lying triceps extension x 8-10 (slow eccentric, 5 sec) for 4 sets

BLOCK 2 – INTENSIFICATION (4 WEEKS, 5 SESSIONS PER WEEK)

SESSION 1 – SNATCH

A. Power snatch + Snatch

Work up to max for complex
3 sets with 10-20lbs less

B. Snatch deadlift deficit (3-4”)

5 x 2 same weight for all sets, challenging but perfect form

C. Snatch push press

5 x 2 same weight for all sets, challenging but perfect form

D. Power snatch
4 x 3 moderate weight focus on speed

SESSION 2 – JERK

A. Power jerk + Split jerk

Work up to max for complex
3 sets with 10-20lbs less

B. Front squat
Work up to 2RM

C. ½ front squat (100 degres)

5 x 5 same weight for all sets, challenging but perfect form
SESSION 3 – SNATCH

A. Snatch
4 x 2 @ 85% of previous session 2RM

B. Snatch high pull hang with hip contact

5 x 2 same weight for all sets, challenging but perfect form

C. Snatch deadlift
3 x 3 same weight for all sets, challenging but perfect form

D. Snatch
3 x 3 moderate weight focus on precision

SESSION 4 – CLEAN

A. Power clean + clean

Work up to max for complex
3 sets with 10-20lbs less

B. Front squat
Work up to 1RM
3 sets of cluster @ 90%, (4-6 reps, 15 sec between reps, rack weight)

C. Clean + Front squat + jerk

4 x 1+1+1 moderate weight focus on body tightness and positions

SESSION 5 – SNATCH & CLEAN/JERK

A. Snatch
10 x 1 @ 85-90%

B. Clean & jerk

10 x 1 @ 85-90%
SESSION 6 – SNATCH

A. Snatch hang + Snatch

Work up to max for complex
3 sets avec 10-20lbs less

B. Snatch deadlift deficit (3-4”) with slow eccentric

5 x 2 same weight for all sets, challenging but perfect form

C. Snatch grip power jerk behind the neck

5 x 2 same weight for all sets, challenging but perfect form

D. Snatch
4 x 3 moderate weight focus on speed

SESSION 7 – JERK

A. Behind the neck split jerk + Split jerk

Work up to max for complex
3 sets with 10-20lbs less

B. Front squat
Work up to 2RM

C. ½ front squat (100 degres)

5 x 5 same weight for all sets, challenging but perfect form

SESSION 8 – SNATCH

A. Snatch
Work up to 2RM
3 sets with 10-20lbs less

B. Snatch high pull hang with hip contact

5 x 2 same weight for all sets, challenging but perfect form, bar reaches chest

C. Snatch Romanian deadlift

3 x 3 same weight for all sets (snatch 1RM or +10%) slow eccentric and concentric (3-4 sec each)

D. Snatch
3 x 3 moderate weight focus on precision
SESSION 9 – CLEAN

A. Clean hang + clean

Work up to max for complex
3 sets with 10-20lbs less

B. Front squat
Work up to 1RM
3 sets of cluster @ 90%, (4-6 reps, 15 sec rest between reps, rack weight)

C. Clean + Front squat + jerk

4 x 1+1+1 moderate weight

SESSION 10 – SNATCH & CLEAN/JERK

A. Snatch
10 x 1 @ 85-90%

B. Clean & jerk

10 x 1 @ 85-90%

SESSION 11 – SNATCH

A. Power Snatch + Snatch hang

Work up to max for complex
3 sets with 10-20lbs less

B. Snatch deadlift deficit (3-4”) hold power position 15 sec on last rep
5 x 2 same weight for all sets, challenging but perfect form

C. Snatch grip power jerk behind the neck

5 x 2 same weight for all sets, challenging but perfect form

D. Snatch
4 x 3 moderate weight focus on speed
SESSION 12 – JERK

A. Jerk from half split + Split jerk

Work up to max for complex
3 sets avec 10-20lbs less

B. Front squat
Work up to 2RM

C. ½ front squat (100 degres)

5 x 5 same weight for all sets, challenging but perfect form

D. Clean & jerk

3 x 2 moderate weight focus on speed and precision

SESSION 13 – SNATCH

A. Snatch hang
Work up to 2RM
3 sets with 10-20lbs less

B. Snatch high pull + snatch

5 x 2+1 same weight for all sets, focus on the quality of the positions

C. Snatch Romanian deadlift superslow tempo lent (5-6 seconds up and down, use 100-110% of snatch
max)
3x3

D. Snatch
3 x 3 moderate weight focus on precision

SESSION 14 – CLEAN

A. Power clean + clean hang

Work up to max for complex
3 sets with 10-20lbs less

B. Front squat
Work up to 1RM
3 sets of cluster @ 90%, (4-6 reps, 15 sec rest, rack weight)

C. Clean + Front squat + jerk

4 x 1+1+1 moderate weight focus on body tightness
SESSION 15 – SNATCH & CLEAN/JERK

A. Snatch
10 x 1 @ 85-90%

B. Clean & jerk

10 x 1 @ 85-90%

SESSION 16 – SNATCH

A. Snatch
4 x 2 @ 80-85%

B. Snatch deadlift
3 x 2 @ 110% of snatch target at end of training cycle

C. Snatch grip push press behind neck + overhead squat

3 x 2+1 same weight for all sets, challenging but perfect form

SESSION 17 – JERK

A. Split jerk
4 x 2 @ 80-85%

B. Front squat
3 x 1 @ 100% of your target clean & jerk for the end of the cycle

C. Clean & jerk

3 x 1 moderate weight focus on body positions and tightness

SESSION 18 – SNATCH

A. Power snatch + overhead squat

4 x 2+2 (link both movements togeter, power snatch, OHS, power snatch, OHS) light weight

B. Snatch deadlift
3 x 2 @ 110% of your target snatch at the end of the cycle

C. Snatch
3 x 2 moderate weight focus on precision
SESSION 19 – CLEAN

A. Clean
4 x 2 @ 70-75%

B. Front squat
3 x 1 @ 90% of the clean & jerk target for the end of the cycle

C. Clean + Front squat + jerk

4 x 1+1+1 LIGHT WEIGHT!!! Basically just getting the body moving

SESSION 20 – SNATCH & CLEAN/JERK

AM
A. Snatch
Work up to max, try as many lifts as you want

PM
B. Clean & jerk
Work up to max, try as many lifts as you want

BLOCK 3 – PRE-COMPETITION/PEAKING PHASE (3 WEEKS, 5 SESSIONS PER WEEK)

SESSION 1
A. Snatch 4 x 3 @ 75-80%

B. Clean & jerk 4 x 2 @ 75-80%

C. Front squat work up to 1RM

SESSION 2
A. Power snatch 5 x 3 @ moderate weight focus on speed

B. Power clean & power jerk @ moderate weight focus on speed

C.Paused Back squat 5 x 1 @ your front squat 1RM from yesterday, focus on speed

SESSION 3
A. Snatch 4 x 2 @ 80-85%

B. Clean & jerk 4 x 2 @ 80-85%

C. Front squat work up to 1RM

SESSION 4
A. Power snatch 6 X 2 @ moderate or light weight focus on speed

B. Power clean & power jerk 6 X 1@ moderate of light focus on speed

SESSION 5
A. Snatch 3/2/1 waves (3@80%, 2@85%, 1@90%, 3@85%, 2@90%, 1@95%)

B. Clean & jerk work up to comfortable/technically solid 1RM

C. Front squat work up to 1RM

SESSION 6
A. Snatch 4 x 3 @ 75-80%

B. Clean & jerk 4 x 2 @ 75-80%

C. Front squat work up to 1RM

SESSION 7
A. Power snatch 5 x 3 @ moderate weight focus on speed

B. Power clean & power jerk @ moderate weight focus on speed

C.Paused Back squat 5 x 1 @ your front squat 1RM from yesterday, focus on speed

SESSION 8
A. Snatch 4 x 2 @ 80-85%

B. Clean & jerk 4 x 2 @ 80-85%

C. Front squat work up to 1RM

SESSION 9
A. Power snatch 6 X 2 @ moderate or light weight focus on speed

B. Power clean & power jerk 6 X 1@ moderate of light focus on speed

SESSION 10
A. Snatch 3/2/1 waves (3@80%, 2@85%, 1@90%, 3@85%, 2@90%, 1@95%)

B. Clean & jerk work up to comfortable/technically solid 1RM

C. Front squat work up to 1RM

SESSION 11
A. Snatch 4 x 3 @ 75-80%

B. Clean & jerk 4 x 2 @ 75-80%

C. Front squat 6 x 1 @ 85%

SESSION 12
A. Power snatch 5 x 3 @ moderate weight focus on speed

B. Power clean & power jerk @ moderate weight focus on speed

C.Paused Back squat 4 x 1 @ with 85% of your FRONT squat

SESSION 13
A. Snatch 4 x 2 @ 80-85%

B. Clean & jerk 4 x 2 @ 80-85%

C. Front squat 6 x 1 @ 85%

SESSION 14
A. Snatch bar work for 20 minutes

B. Clean & jerk bar work for 20 minutes

SESSION 15
A. Snatch Work up to max (or competition)

B. Clean & jerk work up to max (or competition)