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The following is a 4-week training program that can be used to
get started with the training program posted on this website.
This is a good cycle to start with if you have not previously

been doing the Olympic lifts frequently in your training.

Additional technique work can be added at the start of each

session that focuses on the primary lift of the day. For
example, on wednesday before snatches, you may do 4-6
sets of light tall snatches to practice your pull under. This
additional work should be light and quick - it should not add
significant time or stress to the program.

Check out Olympic Weightlifting: A

Complete Guide for Athletes & Coaches by
Greg Everett for a huge amount of program
design information and more sample programs.

Ab work should be done every training day, along with any

supplemental work, e.g. back extensions, upper body beach
work, etc. that you want to do.

If you plan to do the conditioning portion of the older training

cycles, add brief conditioning workouts 2 times per week after
the workouts below. Keep them to about 5 minutes or less and
generally stay away from leg-intensive exercises.


5 x 3 means 5 sets of 3 reps

5 x 2+1 means 5 sets of 2 reps of the first lift and 1 rep of
the second lift. For example, clean & jerk - 5 x 2+1
means 5 sets of 2 cleans followed by 1 jerk per set.
Heavy Single means you will work up in weight for single
reps to the heaviest weight you're capable of that day.
Generally 3 misses at a given weight is the maximum
number of attempts you should make.


Weights for each exercise will need to be determined by you

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by feel. Perform the prescribed reps with increasing weights Login | Register
until you reach a weight that feels appropriate for the
prescribed number of sets that day.

Warming Up

Do it. Check out this article on warming up.

What To Do After This Program

When you're finished with this 4-week block, take a fifth week
nice and easy before starting a new program. An easy way to
do this would be to repeat week 1. You can find all of our free
training programs here. Choose one based on what it
emphasizes and how that aligns with your weaknesses, and/or
the duration you need.

Please post questions and comments below to help other


Week 1

Choose weights by feel. Weights should be challenging this

793 but comfortably below max efforts. Use the same
weight for all prescribed sets of a given exercise.
Clean & Jerk 5 x 2+1
Clean Pull 3 x 3
Back Squat 3 x 5

Snatch 5 x 2
Snatch Pull 3 x 3
Front Squat 3 x 3

Power Snatch 5 x 2
Power Clean & Power Jerk 5 x 2(1+1)

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Overhead Squat 3 x 3 Login | Register

Snatch heavy single
Clean & Jerk heavy single
Front Squat heavy single

Week 2

Use the same weights as week 1 with this increased volume.

If this feels too easy, you can increase the weight, but stay
below absolute maximal effort.

Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
Back Squat 5 x 5

Snatch 5 x 3
Snatch Pull 4 x 3
Front Squat 5 x 3

Power Snatch 5 x 3
Power Clean & Power Jerk 5 x 3(1+1)
Overhead Squat 5 x 3

Snatch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1

Week 3

Increase the weights from last week as youre able to.

Clean & Jerk 5 x 1
Clean Pull 3 x 3

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Back Squat 5 x 3 Login | Register

Power Snatch 5 x 3
Hang Clean 5 x 2

Snatch 5 x 1
Snatch Pull 3 x 3
Front Squat 5 x 2

Hang Snatch 5 x 3
Power Clean & Power Jerk 5 x 1+1
Overhead Squat 5 x 1

Snatch heavy single
Clean & Jerk heavy single
Front Squat heavy single

Week 4

Increase the weights from last week as youre able to. Push
for max effort singles on Saturday.

Clean & Jerk 5 x 1
Clean Pull 3 x 2
Back Squat 5 x 2

Power Snatch 5 x 2
Power Clean 5 x 2

Snatch 5 x 1
Snatch Pull 3 x 2
Front Squat 3 x 2

Hang Snatch 5 x 2

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Power Clean & Power Jerk 4 x 1+1 Login | Register

Overhead Squat 3 x 1

Snatch heavy single
Clean & Jerk heavy single
Front Squat heavy single

Check out Olympic Weightlifting: A Complete Guide for

Athletes & Coaches by Greg Everett for a huge amount of
program design information and more sample programs.


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Greg Everett | Olympic Weightlifting

Greg Everett is the owner of Catalyst Athletics, head coach of the USA Weightlifting
National Champion team Catalyst Athletics, author of the books Olympic Weightlifting:
A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports,
director/writer/producer/editor/everything of the documentary American
Weightlifting, co-host of the Weightlifting Life Podcast, publisher of The Performance
Menu journal, fth-place nisher at the USAW National Championships, masters
national champion, masters American Open champion, masters American record
holder in the clean & jerk, and Olympic Trials coach. Follow him on Facebook here and
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and sign up for his free newsletter here. Login | Register







Robert 2012-05-21
Coach, thanks for posting this. Could you clarify what exactly should be
done for the "+" prescriptions (2+1, 2(1+1), 1+1, etc.)? Thank you.

Those numbers represent, in order, the exercises in the set. For

example, clean and jerk 2+1 means 2 cleans followed by 1 jerk
each set.

2(1+1) for CJ would mean each set is clean, jerk, clean, jerk - 1
of each but 2 times through.

Greg Everett

Jared ray 2012-05-21

Looks great, coach!! Just to make sure, when you say "5x3", do you
mean 5 sets of 3 reps? That's always confused me

Jared -

Yes, 5 x 3 is 5 sets of 3 reps.

Greg Everett

Danny 2012-05-21
thanks for posting. Yes 5x3 means 5 sets of 3 reps.
You may also see it written 225x3x5. It means the exact same thing but
it includes the load. That confuses a lot people

Matt 2012-05-21
Thanks Greg!

Do you consider Pull ups to be "beach work" or supplemental? For a

super heavyweight, If I can knock out 5-7 strict pull ups, should that be
a daily, 2x weekly, or never supplemental activity? Maybe its worth
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generalizing that once a lifter can do "X" pull ups, its not that helpful to
keep doing them, or do pull ups not correlate well to weightlifting...done Login | Register
w/ my ADD rambling semi question.

I like pull-ups - I'd say do them 2-3x/wk and just knock out
maybe 30 total on one day, 40 total on another day, staying
away from failed reps.

They're only beach work if you do them as close-grip chins to

focus on your guns.

Greg Everett

Confused 2012-05-21
I hope I don't sound like a total noob when I say this, but ummm, where
is the conditioning part of this program? Or is it something that we have
to add in ourselves? Thanks for posting this up Greg.

In the intro, I mean the conditioning portion of the site workouts,

not this program. For this program, you need to cook up your

Greg Everett

Rikke 2012-05-21
Brilliant! I've tried some of your other workouts, but as I'm (obviously)
new to o-lifting, I've had "issues" with the loads, as I 1) don't really
know my 1RMs, and 2) my technique (on full lifts) still lacks so much
that the prescribed loading on fragment exercises doesn't really feel
challenging enough.
Will try to stick with this one and get my lifts better developed!

Confused: I imagine you should manage the conditioning stuff, yourself


Trapp 2012-05-22
When you say use the same weight, do you mean for the day or for the


Use the same weight for all sets of a given exercise, e.g. 5 sets
of 3 snatch all at the same weight.

Greg Everett

Billy 2012-05-23
I want to do this routine plus Mainpage CrossFit to get in some
I am also going to be doing some running for an upcoming half
marathon and I have BJJ practice 4 thimes a week.
Should I run it as written or scale it back some?

You're not going to make much progress. Way too much shit
going on. Why don't you stick w BJJ and running for your
conditioning, and this for your strength/power work? Why add

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CF on top of it?
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Greg Everett

Billy 2012-05-23
A lot of really strong guys I know do CrossFit...one of them has a 350#
squat and cand deadlift almost 400#.
I like your program because it doesn't have any bench...I used to bench
a lot (225), but it's not very functional right?

Are they doing everything else you plan on doing in addition to

CF? Is it the CF that made them strong, or the lifting weights
that sometimes is done with CF that made them strong? Are
350/400# big lifts for strength athletes?

Greg Everett

Leon 2012-05-24

Thanks for this and all the great info you put out for free.

Michael 2012-05-24
I love this program and am just about to go out for day 3. But I wonder
if you could share some thoughts on someone doing the power snatch
when the full snatch is still not a well-engrained movement pattern.

I'm pretty new to the Oly lifts and I still feel like about 50% of the time
even if I have the intent of doing a snatch, I end up catching it above
parallel in a power position (it's not a flexibility issue, my OHS position
is very comfortable at rock bottom).

Would it be more helpful for someone like me to instead of training

power snatches, just do more snatching in order to get the proper
motor pattern down for catching it at the bottom?

You will be doing enough snatching and cleaning in the program

that you will be okay doing the power versions on the 3rd day. I
believe the intent of that day is to have a slight back off during
the week to recover a little for the Saturday workout.

As for receiving the bar, you shouldn't be hitting rock bottom as

you lock out the bar. You want to receive the bar at its highest
point and use the rest of that squat to stabilize the bar over
head. You will have to try to meet the bar lower and lower as the
weights go up. You will have to dial back the pull slightly on your
warm ups so you won't be power snatching the beginning but
meeting the bar high and squatting under it should be okay. Just
continue to work on pulling yourself under into that squat.

Steve Pan

Michael 2012-05-24
Thanks Steve, that's helpful advice

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Greg Everett 2012-05-24

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MIchael -

What Steve said. If you're really struggling, instead of power snatches,

you can do high or mid-hang snatches at the same weight you'd be
doing power snatches with, focusing on pulling down under the bar.
This will keep things light on those days as desired and let you work on
one of your weaknesses. That said, even with power snatches, you
should be focusing on pulling down hard and punching under the bar
the same way you do in the snatch.

Billy 2012-05-26
Your are probably right...I'm doing too much.
I will dial the CF back to only five days a week.

Mags 2012-05-28
5 metcons a week is still probably too much -- just my two cents.

Greg -- am I to understand that on week two we do 5 sets of 3 cleans +

1 jerk on Monday?


Yes, that's correct.

Greg Everett

Alena 2012-05-28
Curious, I have programed back squats twice a week, and over head
and front once a week. Are you front squatting twice a week to work on
the cleans catching in the hole, or the explosiveness to catch and
drive? Why not the heavy back squats twice a week?

*Billy - still too much?

More front squats because typically people new to weightlifting

don't have adequate quad and trunk strength to squat upright as
they need to. It's meant to begin shifting their strength to be
more in tune with weightlifting rather than more general lifting.

Greg Everett

Austin 2012-06-21
Is the "heavy single" a 1RM?

The Heavy Single will be a 1RM for the day. It will be the
heaviest you can go on that given day.

Greg Everett

brandon green 2012-06-27

Nice article but i must be missing some things. Where's the
conditioning program that goes with this ? Why abdominal work every
day ?
Brandon Green
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Kathleen 2012-07-04
Hi, I've been using Starting Strength since Feb and was able to follow a
pretty strict schedule with rest days. My job has changed and now am
not able to schedule days off between workouts. I'm looking for a
something new and was hoping to try this program. Is this program still
good if I have to schedule differently? (ie 2 on, 2 off, 3 on)

Hi, I've been using Starting Strength since Feb and was able to
follow a pretty strict schedule with rest days. My job has
changed and now am not able to schedule days off between
workouts. I'm looking for a something new and was hoping to try
this program. Is this program still good if I have to schedule
differently? (ie 2 on, 2 off, 3 on)

Steve Pan

Guy 2012-07-05
Coach I have pain in my shoulders and drop the bar though the weight
is low what can I do to improve?

You need to figure out what the problem with your shoulders is
before you can figure out how to fix it.

Greg Everett

Guy 2012-07-07
Ok than cause I used to shoulder press and work on shoulders no
problem but ohs/snatchs hurt sometimes thanks you and guy is my
name just saying

Oskar 2012-07-07
Hi yea like guy said I drop the weight at bottom though its light is it my
flexability and wat could do I do

Amanda 2012-07-18
When there is more than 1 rep per set are you supposed to control it on
the way down then reset and do another rep or can you drop it from the
top (guiding it down, nothing crazy)?

When you are doing snatches, cleans and/or jerks dropping it

from the top and guiding it down is ok. With pulls and deadlifts
you should control it on the way down.

Alyssa Sulay

Mel 2012-07-24
about to ramp on with the above program prior to following your main
site program, from my oly garage set up in a small town by the beach in
Australia. Quick Q - would it be too much to program in a sand dune hill
sprint sessions once or twice a week in addition to some chins etc. I'm
able to split sessions every training day when required.

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As per previous comments thank you for making your programming

available online. Login | Register

That should be fine.

Greg Everett

Patrick 2012-07-24
I am new to your site, but like what I see. I am not so sure about what
to do with supplemental exercises or beach work. How many exercises,
what body groups, what should the set/rep range be? Also what is the
benefit to doing this, is it strength or size?

Add that stuff as needed. It may not be. Definitely ab/lower back
work each training day. If you feel like you need to add some
size to your upper body, add some lifts in that vein, 3-5 sets of
8-12 reps, 1-3 exercises. If you need lower body size, you can
add some SLDL, good mornings, weighted lunges and/or add
extra higher volume squat sets (e.g. 2-4 sets of 8-10 reps) after
your normal squats.

Greg Everett

Tyler 2012-07-26
- Do you believe they are necessary with this program?
- How can you incorporate them into the program?

Jonathon 2012-08-03
Greg, I've just started weightlifting at 37 years old. I've had some
coaching and plan to go back when finances and time permits. In the
meantime, I have my garage set-up. Would you recommend for
someone at my age- where learning curve is longer, recovery not as
quick, to focus on just learning the snatch? Or is there a cross over
benefit of working on the snatch and clean/jerk at the same time? If I
should focus just on the snatch, how would you modify the starter

You should be able to manage this as-is. No need to only work

on one lift at a time.

Greg Everett

James 2012-08-04
Greg -
Thanks for the "intro" program. I've recently decided to transition to the
olympic lifts from the "power" lifts. At this point strength in the lifts is not
a concern of mine, only technique. I'm having difficulty with the
receiving position of the clean (finding the groove without shattering a
clavicle). Any suggestions?
Also, any suggestions regarding improving the 2nd/3rd pulls in the lifts
(I conventional DL 465lbs at 148lbs, but snatch with 185 puts me to
Thank you

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Joe 2012-08-05
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Hey Greg and thanks for this intro.

I have been doing crossfit for quite some time but for the upcoming
months I want to get a lot stronger so thinking about changing the
workouts. Im thinking about following this program and then move over
to the daily workouts. However I wonder if it is too much to also
incorporate stronglift 5x5 program (one of the excercises per day)?
Would that be beneficial or is it best to just stick to the workouts posted
here for best strength gains?

Travis 2012-08-09
Thanks for all of this great information Greg.

I was wondering, do you think it is beneficial/necessary for a novice

weightlifter who has never done Olympic lifts before, to focus on
building strength with basic compound lifts (ie. Squats, Presses,
Deadlifts) prior to attempting this starter program?

It's good to have a reasonable base with that stuff but there's no
magic threshold you need to reach. You'll be squatting and
puling anyway so it's not as if you won't be doing strength work.

Greg Everett

Jamie 2012-08-13
What would you say the general rest period between sets is?
Particularly on the 5x1 etc. Program looks great i'm excited to start

You should rest at least 2 minutes between sets or until you feel
fresh enough to take the next lift. Try not to go overboard and
focus on making every lift good.

Steve Pan

Anton Viberg 2012-08-16

First; thanks for the great routine for us beginners and second, what
does Power Clean & Power Jerk 5 x 2(1+1) mean? I'm curious about
the (1+1)

It means each set is 1 power clean + 1 power jerk + 1 power

clean + 1 power jerk.

Greg Everett

Johnny 2012-08-21
Thanks for this. I have followed some of your programs and have
worked up to a body weight snatch at 185 and a clean and jerk to 255.
Would you say that I am still a beginner and can I use this template but
go by percentages or stay with it as is. I want to start over and focus
strictly on form but not go to fancy adding lifts. I currently only
snatch,fs,squat,snatch from the hip, clean and jerk, jerk for the hip.
Thanks for any input. Also I tend to dive on all my lifts and it drives me

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crazy. My power snatch is pushing 225 and I don't think it should be like
that. Login | Register

Yes I'd still consider you a beginner. You can use this template
as-is, no %s needed. You're better off going by feel at this stage
anyway. Just be careful with pulls not to go too heavy - correct
posture, balance and speed.

Greg Everett

Johnny 2012-08-25
Thanks Greg for the response

James S. 2012-08-27
Just wanted to say thanks for posting this great starter program. After
leaving CrossFit programming to start your Oly cycles I'm amazed at
the gains that can be made when you slow things down.

I'm itching to finish this last week up and get going with the Strength by
Feel cycle.


Miguel 2012-08-28
From Spain, thanks for the article.

Shawn 2012-09-06
Coach, thanks for the programming!

I've CFing since December with some exposure to oly lifts, can I jump
right into the main programming or sould I run a month of intro to tighen
up technique?

If i'm having difficulty with a movement should I post video in comments

or the forum portion of the site?



It would be good to run through this starter program before you

jump into the main programing. Posting in the forum would also
be the best way to get some feedback on your lifts.

Steve Pan

Tim 2012-09-08
Hey, just completed Week 1 of this program, and have to tell you I'm
loving it so far. I've been a CrossFit athlete and coach for 3 years or so
now and have been constantly frustrated by my plateau in Oly lifting.
Already noticed a huge difference just by shifting focus onto Oly lifting
and fitting CF metcons around my lifting. PR's on both lifts already at
the end of week 1 (76kg snatch 94kg c&j.) had plenty more in the tank
but trying to be patient and stick to a plan. Looking forward to posting
some BIG pr's soon :)

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1 question... can i post videos for some online coaching? Login | Register

I would suggest posting videos in the forum to get feedback on

your lifts.

Greg Everett

Sean 2012-09-24
Hey Coach,

I started doing Oly style couple of month ago, I have a severe pain in
my right elbow everytime I try to Lock! I been off gym of 5 days now
trying to fix it, any tips or hints? (I iced, I flossed, I stretched, I took
Ibuprofen, there's still a slight pain if I squeeze my triceps near the

See a good chiro or manual therapist and get it fixed right.

Greg Everett

Gregory L. Johnson 2012-10-19

When moving from one cycle to the next should there be a rest week.
After completing the Starter cycle can I just start the Strength by Feel
cycle? And after that cycle would I just start another cycle or rest a
week first?

You should be able to start another cycle if you feel good. If you
are feeling a little beat up you can take a transition week and
then get started on the next cycle.

Steve Pan

Zach 2012-10-25
Coach, thanks for posting this! I'm looking forward to following your
program. I'm an exercise science major, hoping to work in the strength
and conditioning field at the collegiate level. The Olympic lifts are
certainly something I need to get dialed in, and this program looks

Just a few questions. I need to continue to work on my upper body due

to my sport (Javelin), both anterior and posterior. What days would you
recommend inserting bench, rows, pullovers? Or is that something I
should play by feel? Would you recommend any supplemental
hamstring work like RDL variations or physio ball hamcurls? And last,
what typically makes up your core routine? I usually will do a
medball/KB core, but I'm always interested in hear what other people
are doing.

Thanks a lot!

Tuesdays/Thursdays for that stuff usually, but itf it's really heavy,
it may be better on Mon/Wed/Sat. Same w hamstring work.

Core work for us is usually some heavy back work like SLDL,
RDL or good mornings, lighter back work like back extensions /
hypers, and a variety of ab work from light high-volume stuff like
sit-ups, crunches, reverse crunches, jacknives, V-ups etc, plank
varieties, and heavy stuff like weighted sit-ups. I typically have
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people do something different every day.

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Greg Everett

Michelle 2012-11-01
This says its a good program for people who have not done much lifting
before. What's a good "next program up" from this? The daily

The next program from this would be to start on week one of

one of the daily cycles. You can take a look at the cycles from
the Workouts tab.

Steve Pan

Michelle 2012-11-01
Also, for core work, how much would be done? One from each heavy
back, light back and situp variety? 3 sets of 10-12 reps ish?

Core work is usually programmed in, however you may add in

abs and back work if it is not listed and if it doesn't interefere
with your recovery.

Greg Everett

Zach 2012-11-02
Coach, just curious when you say heavy singles how many sets should
you do to lead up to your 1RM for the day, and then once you reach
that RM how many sets of that RM should you do?


Once you hit your RM that will be your last set for that exercise.

Greg Everett

Zach 2012-11-02

Answered my first question, by reading your Program Help & Info page.
Last question still remains though, how many sets once we reach that
RM for the day should we do?


Jason 2012-11-21
I just lifted in my first competition last week (100 + 110 for a 210 total).
It was a blast, but it's time to add some structure to my training so I am
starting this.

With conditioning I have a few options at home. Between a skipping

rope, kettle bell (60lb) and a c2 rower, I have a number of ways to get
my heart rate up, but I'm wondering if the rower is going to be too leg
intensive to go along with this program. I don't usually go too long
(2000m at the most) or I do 500m intervals. Thanks!

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Shawn Furbish 2012-11-25
I just finished week one of the starter program, well kind of. I still cant
go heavy over head due to a shoulder impingment issue which I'm
nursing back to healthy. So on heavy single day I did heavy front squat,
heavy dead and some scap work. Any thoughts on modifications that
would be beneficail to the program. I was thinking maybe Pendaly rows
and good mornings but wasn't really sure on rep scheme. Thanks!

Shawn Furbish 2012-11-25

I think it will look like heavy single clean, no jerk, snatch grip heavy
dead and heavy front squat. Just needed to think logicly for a

Grant O'Brien 2013-01-06

Two questions
1) when performing an exercise is the %weight used of the main
movement, eg
- power clean & power jerk 80%, is the 80% of maximum clean and
- overhead squat 70%, is this 70% of maximum snatch
- or do we need to know our 1RM for each exercise?

2) after a cycle is there a recommended time off and assessment of

strength gains or staright into the next cycle?


1. The percentages are always off of your best in that

movement. So 65% power clean is off of your best power clean.
Pulls will be off of your best snatch or clean. % OHS will be off
of your best OHS.

2. You can transition into a new cycle after you finish a cycle. If
you are feeling especially beat up, you can take an extra light
week in between cycles.

Steve Pan

Clancy 2013-01-25
I apologize if this queation was answered previously, but I was
wondering if after week 4, does one take a deload week and then start
up with week 1 again? Also, I appreciate y'all putting this program up, it
has been super helpful!

If you are feeling pretty beat up after you can take a transition
week, if you are feeling okay you can go right into the next cycle
of your choice.

Steve Pan

Michael 2013-01-25
I heard power versions shouldn't be done unless you've learned how to
properly pull under first, else you pick up the bad habit of overpulling.
So, considering this, if a beginner wants to do this program, should he

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do it as is with the power movements in them or should it be modified?

Any opinions on this? Login | Register

Michael 2013-01-27

nvm, found the answer above

Joanna 2013-01-30
What is the difference between the Clean Pull and the Snatch Pull? I've
reviewed the videos in the exercise section and am having trouble
understanding what the difference is and what the focus of each should
The snatch pull will be a pull with the hands in a snatch width
grip. The clean pull will be a pull with a clean width grip. The
focus for each will be reinforcing good pull positions in each and
strengthing the back and legs for the pull.

Greg Everett

Joanna 2013-01-31
Steve Pan

Thanks, that really helped clarify not only the pulls, but also the grip
width for the snatch and the clean. Awesome website and the videos
are great for viewing the exercises. I'm overseas without access to a
coach/trainer, but with access to a gym and the information, workouts,
and exercises really help.

Richard 2013-02-01

Going off of Joanna's query, should the pulls be done with loads greater
than our 1RMs of the full lifts or sub maximal?

It will depend on the athlete. Some people will be able to handle

higher loads for the pulls if their 1rm lifts are technique or
mobility limited. You will have to feel it out, but don't push it so
hard that it puts you in a hole for the rest of the week.

Steve Pan

Natalie 2013-02-24
I like this program. I don't see any rest days, but maybe we are to take
a day off if/when our body needs it? I normally lift 4 days per week with
short conditioning afterward then one longer conditioning-only day and
rest 2 days per week (Wed and Sun). How often do you recommend
taking rest days with your program?

Natalie 2013-02-24
Nevermind, I see now you left Fridays off the list, so I assume that is
the only rest day. So only one day off? Is this also how your more
advanced athletes schedule days off as well? I have found in the past
that I tend to fatigue and not perform at my best without making myself
take my 2 rest days. Any advice?

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This program has Tuesday, Friday, and Sunday off. You should Login | Register
be okay taking those rest days. You will always have to feel out
if you are too beat up and adjust accordingly.

Steve Pan

Sean V 2013-02-26
Is there a general rule if how much of my 1RM I should use starting
with this program and then how much to increase as I go along. Sorry if
this has been answered I just couldn't find it.

You will have to feel out weights as you go through this program.
Don't choose weights where you will fail, but make the sets
challenging and focus on improving your technique in the
olympic lifts.

Steve Pan

Sean V 2013-02-28
Thanks. I definitely need to work on my technique.

Alex 2013-03-06
Couple of Q&A:

1.) Do I warm up to the weight that I am going to use for all the sets or
do I just pick a weight go with it? Example 5 x 2 really pertains to the
working weight right?

2.) Whenever you prescribed more than 1 rep are these "touch n go" or
"drop and reload"? Example Snatch 5 x 2.... is a weight that I can do
twice touch and go?

3.) Snatch and Cleans we only squat them both when the weight is
heavy forcing us down? Otherwise we catch in a power o0r whatever it
takes to do it. Unless specifies squat these are by feel right? Not every
Clean or Snatch has to have squat right? Example Today I did Snatch
the weight I chose was heavy for a squat snatch but I was able to
power snatch was this wrong?


1. You should always warm up to the working sets on your

exercises and as you transition to the next exercises in
workouts. The 5x2 are the working sets.

2. You should reset on each rep to make every rep good off of
the ground. We don't want to bounce the weights and get a poor
starting position as a result. You will reset your starting position
and take the rep from a dead stop each time.

3. You should squat on every rep, even if you receive the bar
high you will take the squat to work on the tempo and the
sequence of the lifts.

Steve Pan

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Mathias 2013-03-18
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Hi i found this page from sweden when looking to learn the olympic lifts.
Im gonna start this beginner routine but i have two question. 1) apart
from doing an ab exercise every workout day, What kind of supplement
workout do you recommend for each workout day?
2) What does upper body beach work mean?

The upper body beach work is any body building exercises you
want to add. These would be good supplementary work too add,
in addition to abs and back work (back extensions, reverse

Steve Pan

Teo 2013-03-19
Hi, I wanna try this program but I would like to train 5 days also in the
week 1 & 2. I'm already accustomed to train 5 days a week. Is it
possibile to do this? What can I do in the added day?


If you would like to try a 5 day a week workout you may check
one of the cycles from the training cycles tab in the workouts

Steve Pan

Marion 2013-03-27
My work schedule only permits for two, maybe three days of lifting per
week. Would the program still be beneficial as expanded to possibly a
6-8 wk program?

You will have to temper expectations but instead of expanding

the program possibly taking out the Thursday workout and
adding the OHS work to another day might work.

Steve Pan

Scott 2013-04-20
I am interested in starting this program, I just have a couple questions.

I have recently just finished the Russian Squat Program, and have
started the Masters Program with an added day in the middle of front
squats, and I just I am considering just switching to your program.

My best lifts are a 200 lbs clean and a 105 snatch. I have been trying to
correct form and not go up to heavy especially on the snatch. My squat
is around 335 for a double and 285 for a single for front squats.

I have recently moved to a gym in town that just got a good set of
Olympic weights, so I plan on doing the lifts more frequently.

I plan on starting your program with a 95 snatch and a 125 clean and
jerk, and then slowly progressing throughout the program, and really
focusing on technique, while adding weight when it is programed.

How does that sound?

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I appreciate the help. Login | Register

This should be a good place to start, and then transition to one

of the cycles from the Workouts Tab above.

Steve Pan

Scott 2013-04-24
Thanks Steve.

I also just joined to forums and uploaded a training video too. Check it
out man, my name is Scott Keefer.

I will be going through the workout tab to pick one that looks good for
my background.


Matt 2013-05-06
Thanks for a great site! I have about 12 months of exposure to olympic
lifting through CrossFit, but have found the high rep, low weight oly
programming is geared more towards endurance/metcon conditioning
than actual strength gains...which is frustrating and why I added a gym
in my garage. Now my question. I still want to do CF 2-3 times per
week but want to know if I can go more with this beginning cycle. My
current plan is to do CF on the rest days, which is a huge change for
me ( normally do 6X week). Is there something inherently wrong with
doing a CF workout AND the beginning oly cycle on the same day?
Would I be over stressing/taxing my body, endocrine system by
doubling up? I get 5 different answers from 5 different people when I
pose this question. Thanks for any suggestions.

To answer your question I will quote Greg from the Program Info

"Many individuals ask if they can perform both our training and
other training simultaneously. While we cant predict everyones
response to training, we can say with certainly that very few
individuals will be able to handle such a workload for any
considerable period of time without burning out completely.
These workouts are designed to be a standalone program and
as such are extremely demandingattempting to do both is a
recipe for overtraining and poor results. Just as importantly,
combining multiple programs is a good indicator that you're
trying to achieve conflicting goals at the same timethis never
works well. If you cant stand to commit to it entirely for at least
one complete cycle, dont do it at all"

Steve Pan

Storm 2013-05-07
Hello I'm new here and I've been wondering what "beach work"
means? Is it exercises like bench press?

Beach work is any body building work you want to add. This can
be rows, presses or curls. Bench press is also acceptable.

Steve Pan
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Storm 2013-05-08
Thanks Steve!

Tom 2013-05-09
Hello, I don't enjoy doing the Split Jerk but like the Push Jerk and Push
press. Can I use either of these to get the bar overhead where the
program lists "Clean and Jerk"? Thanks.

I would suggest using split jerks if possible. The program will

specify when to use push press and power jerks.

Steve Pan

Tom 2013-05-10
Thank you Steve. Is there a suggested guide of how many sets you
should take to get to your heavy single? And secondly, is a "Heavy
single" different to a "Max Lift"? Much obliged.

You will have to feel out the warm ups on a heavy single
depending on the day. You want to warm up and take bigger
jumps earlier and smaller jumps as you approach your current
1RM. Heavy single will be different than a max as you will work
up to the heaviest you can do for that day. There is more
information on the program and notation here.

Steve Pan

Tom 2013-05-12
Demoralising total fail. With overhead squats a)my arms bend when I'm
at the lowest point and 2) my chest folds forward when I cannot keep
posture when the bar goes down. Please help.. Should I stop snatches
altogether until I perfect this exercise?

Keep working on your OHS. You can keep snatching, however I

would suggest making sure you turn them over high with good
posture and shoulder/arm position and ride them into the squat
from there. Keep working on shoulder and hip mobility.

Steve Pan

AJ 2013-05-14
Hey Steve/Greg

Am now coming to end of Week4, really cool routine. Made progress

and want to keep it going. Can I go back to week 1 of the routine (whilst
starting week5) or would that be regressing? I'll use heavier weight than
week 4. Or would you recommend I pick a different cycle.

For your info if it helps I'm 30,5'9,lean 172lbs, still learning Oly lifts and
training for strength/overall fitness.

You can run this cycle again with heavier weights if you are
comfortable with it. The other option is to evaluate your needs
and pick a cycle from the training cycles page found here:
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The 4-week leg strength block 1 is a popular one that people Login | Register
have had success with.

Steve Pan

AJ 2013-05-17
Thanks again Steve,
I can't get my head around the pulls (snatch or clean). The form feels
weird for one, but secondly as it is like an abridged version of the full lift
should we be using far more weight? I.e. 95kg clean pull when I 1RM
clean 80kg? I know it's light, I've just started.

That is correct. Pulls are an abreviated version of the full lift to

strengthen your posture and reinforce good positioning in the
pulling portion of the lift.

Steve Pan

Dave K 2013-05-18

Quick question about starter program for a triathlete/ runner. Should I

go as is or limit days?

Quick background. 90-2009- primarily endurance (s/b/r) and body

weight strength. late 09 - began P90x and 2010 - CrossFit. Continued
CrossFit at some good boxes and on my own.
Came to realization that CF Chipper and Metcon WODs are
counterproductive to s/b/r training and performance (I leverage some
solid swim coaching, running based on a 3x week - FIRST's Run
Less/Run Faster) and bike from local bike elites.
I'm a strong believer in fundational strength and want to continue it! I
blend in body strength/calisthenics during runs/swims/bikes. The
challenge is finding a place to do it (CF boxes have the equipment but
tend to fixate on the WODs w/out understanding cross purposes of
"conditioning") - do have Y close by (no plate slamming, but really not
trying for freaky max strength.
Current 3 rep max
135 push press
185 back squat (was 45 when I began, years of running )
255 deadlift
155 clean / power clean
110 snatch (have never felt comfortable with the "hop" snatch via
Rippetoe) so building this slowly
thank you for your work!!!

This program is designed to get you ramped up to going into the

daily weightlifting cycles. The primary goal is to improve snatch
and clean & jerk. It may apply to general stength, but you will
have to temper your expectations of this program if you are also
doing triathalon work in addition to the workouts. I would
suggest considering your goals, and adjusting accordingly.

Steve Pan

Curt F 2013-06-11

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You have been a great source of help with other questions I have had.
If you don't mine me asking another, I appreciate it. My schedule allows Login | Register
for training on M/T/Th/F/S. In looking at this program, and moving the
Wed to my Tue with Wed off...am I looking at burn out or major conflict?

That should be okay to switch to. Make sure you get good rest
on the Monday night so you are good for the snatches and front
squats on the Tuesday workout.

Steve Pan

Curt Fischer 2013-06-11

Actually, I thought about this during the day. I will make your Wed my
monday. The work and rest days will be the same. Thanks again for the

Louis G 2013-06-17
What is the difference between snatch and power snatch??
In the monday and wednesgay workout, I start the exercices to the
ground or to the hip??
Sorry for my english, I come from Quebec. :)

Power snatch you will lock the legs up above parallel. Snatch
will include the full squat. You can find video examples in the
exercise library.

Steve Pan

Je 2013-06-28
What do you reccomend after this program is complete for someone
getting ready for their first weightlifting meet?

For you, I would probably do a taper week something like this:

Monday -
Snatch and CJ up to 90% of your planned opener x 1 single
Cln pull - 90% x 2 x 2
Back squat - 85% x 2

Snatch and CJ to 85% of opener x 1-2 singles

Snatch and CJ to 80% of opener x 1-4 singles
Snatch pull - 90% x 2 x 2
Front Squat - 85% x 1 (or about what you want to open with in

Snatch and CJ about 70% of opener for a few singles. You can
also do power sn/cj on this day if you think you need some more

Rest or very light sn/cj

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If you think you need more rest, make Tuesday lighter and
maybe just light powers.

Greg Everett

Andrew 2013-07-12
Would you be at a loss if you dropped the heavy day (saturday), and
proceeded with the others on a mon/wed/fri scheme? Sorry if answered

I would suggest keeping the heavy day as the last day, and
possibly moving some of the Thursday work that you would like
to keep onto the other days.

Steve Pan

Billy H. 2013-08-08
Hey Coach,
I'm looking for which program would best suit me as an athlete looking
to get into competitive lifting. I have been doing CrossFit for about 4
years and coaching for about 3 of those and have experience in Oly
lifting, but still conisder myself a novice of an oly athlete and coach. I
recently bought your book Complete Guide for Coaches & Athletes to
better myself as an athlete and more importantly a coach. I reviewed
the Intermediate 2 cycle, but not sure if thats the route I should take or
the starter program? I'm a career firemen, smallest in the dept at BW of
140 but oddly nowhere near the weakest, so I will still be doing CF
wods regularly to maintain good conditioning, but with oly training in
mind as to not overtrain or doing a metcon with similar work in the wod.
Thank you and looking forward to getting in this book and learning
some great stuff.

I would suggest reading the About the Program section on

combining programs. It is also quoted above. I would advise
against combining programs as it will render both ineffective.

If you look in the archives (around 2008) there are some

examples of workouts that incorperate some conditioning work
that may be a good program to use.

Otherwise I would suggest sticking to a weightlifting program to

increase strength and improve technique and working
conditioning on a different cycle.

Steve Pan

Drew 2013-08-27
Greg -

I will finish week for this week. Do I just start over at week 1 next week?
Great program by the way.

You can move on to another program after you finish this one.
Take a look at the training cycles to decide which one to take

Steve Pan
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Jules 2013-08-27
As a personal trainer I love this program for my clients! I have found
that oly lifting is effective for endurance athletes. I am a pro level bike
racer & most of my clients are endurance athletes. I have been through
this program and supplement it with other functional movement
patterns for myself and my clients (mainly in warm-ups and cool
downs). 3 questions: (1) Your thoughts on me using this for endurance
athletes? (2) I want to add deadlifts (a la Pavel T. in Power to the
People 2 sets of 5) in beginning of training sessions. Again, your
thoughts? Finally, what would be an effective program to do after this
cycle is done? Meaning for the type of people I train.

Bryan Jacobs 2013-09-21

So ive been doing Oly lifting off and on for a little while. I like to switch
things up pretty regularly. Anyways im fairly strong but im still have C&J
issues. I front Squat 375 and back squat 495.. I Powerclean 295 and
my split jerk is up to 345...
but i only C&J 245. Is it a technical error...i dont mean to throw numbers
out there sorry! It just seems like my numbers arent adding up...i feel
like i should be able to clean and jerk much more with all those others
numbers. It may be that im too slow getting under the bar? Perhaps
there is some other supplemental work i should be doing...normally i do
my squats with bands or chains on my dynamic days. Ive been
incorporating some West side methodology into my workouts i.e. max
effort days and dynamic days using conjugate method etc.
Just hoping for some clarity. Maybe if you could telle the most common
mistake you see with your beginner to intermediate athletes i believe i
fall into the first and maybe second category i know im not all that
strong. Thanks for any advice!

muhammad sediq 2013-10-04

hello mr everet my name is muhammad sediq and i am the afghanistan
junior weightlifting coach i have found your website pretty interesting i
mean its very helpfull and i have learned many things thanks to you i
saw your workout programs they are pretty good my question is that
what kind of workout program do you recomend for the junior team

Something basic like this. Adjust volume as needed.

Greg Everett

Josh 2013-10-22
Would doing Metcon in crossfit still be too much even if it is split up in
the day?
such as doing metcon early in the morning (6-8am) and doing the
weight lifting in the afternoon around 3ish

It depends on what those metcons are, and what part of the

cycle you are at. Most likely it will be overkill.

Steve Pan

Dina 2013-10-26
When you have 5x1 do only successful lifts count?

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Nick 2013-10-27
Hi Greg, I like this plan. I would like to incorporate deadlifts into it
though. Which days of the week for each week would you reccomend
to do that.

stu 2013-10-28
into this program i have incorporated 5 x 5 bench one day a week and
5x5 military press, also one day a week, as i have been lifting a while
now for strength and would hate to loose the progress I've made in
these lifts. could you provide some advice or opinions on this?

Dan 2013-10-29
Just coming back from an injury, which I only was able to squat for over
a month, I think I'll follow this to get back into it..
Q. My jerk is weaker than my clean, is there any recommended
adjustments that could be made to factor this in?

Anthony 2013-10-29
What would you say to those of us that do the split snatch vs. Squat

And what does it mean if the power clean is heavier than the squat

muhammad sediq 2013-10-30

hello mr everett my question is that we have a black chrome berg
barbell its pretty old but it still spins but not that well the collars has rust
in it so its hard i was hopping that if would have any information about
how to open the end caps i tried to open it but its different from the
modern barbell that we have today i would like to open it and fix it

You will have to check with the manufacturer of the barbell for
that information.

Greg Everett

Drew 2013-10-31
Greg - What program would you recommend next for someone who is
still getting better at the technical aspects of the lifts, but cannot handle
a tremendous amount of volume? Would your technique program in
you book be a good idea? Thanks.

The technique program in the book would be a good place to

start. Ease your way into the program and make sure you are
keeping an eye on your recovery.

Greg Everett

Britt Treece 2013-11-05

Starting this program but only have 4 days available to do it on. Should
I split up the Tuesday movements to Monday and Wednesday or just
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skip that day or something else? How would you guys modify for that
limitation? Login | Register

You can skip the Tuesday workouts for week 3 and 4 if you are
unable to train on those days.

Steve Pan

William Smith 2013-11-07

Coming off of this cycle, i'm assuming you'd use the max clean and jerk
/ snatch numbers as your 1RM for the following cycle, but as far as
squatting percentages, is that something you calculate off the max
classical lifts or would you max out front and back for the next cycle?

You will go off your current maxes for those lifts, so if you don't
have front or back squat maxes you may test them before going
into a cycle. There are a few opportunities during this block that
will let you test heavy singles so you may use your top weight
from those Saturdays for your max.

Steve Pan

Jose D. Torres of Cross t Greenpoint Barbell Club 2013-12-03

I am reading Matt Foreman's Bones of Iron collected articles. I wanted
to know if there a training cycles that has been written for the broken
down athlete at the age of 40 years old fell in love with olympic lifting
for past 2 yrs introduced via Crossfit. The volume of 3 lifting days per
week with heavy squatting have caught up with me now with patellar
tendonitis. I am interested in the light day and heavy days twice a week
Matt Foreman regimen.

Britt Treece 2013-12-09

What should the weight percentages of 1RM be for week 2 Saturday
which isn't "heavy single"?

You will have to feel out weights that you can make 6 good
singles with. If the weight for the first single is light you may go
up a bit but make sure you are making good reps.

Steve Pan

Nico 2014-02-05
How much is too much supplementary work to be doing on top of this
I'm about to start following this for the 4 weeks and was wondering if
maintaining a bodybuilding/hypertrophy style program to go along with
it would be okay.

For example after doing C&J, Clean Pulls, and Back Squats on Monday
I would continue to do Incline Dumbbell Presses 5x8, Tricep extensions
3x10, Dips 5x8, etc.

Just wondering if doing too much hypertrophy or isolation movements

would hinder my progress with my oly lifts.
Thanks in advance!

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You can add in supplementary work, but don't go overboard with Login | Register
anything that will throw off your recovery for the lifts.

Steve Pan

Troy Work 2014-03-05

I saw the question earlier but did not see an answer. I prefer the split
snatch over the squat snatch. Should the few like me A) do the
overhead squats anyway, B) switch them to another exercise (overhead
lunge), or C) scratch it completely?

Try giving the OHS a try and seeing if you can improve your
position and possibly work towards a regular snatch. If you are
dead set on split snatching then you can work on strengthing
your split. I would not suggest lunges necessarily as they tend to
favor the front leg and we would like you to have a balanced
split. Possibly snatch grip split push presses behind the neck
would be an appropriate substitute.

Steve Pan

Greg 2014-03-19
What do you mean by clean pull and snatch pull are we talking about
the pull part of the movement or high pull in clean and snatch grip?

Snatch/Clean pull will just be a regular pull to above the hips.

The program will specify when high-pulls are needed. You can
check the difference between high-pulls and regular pulls in the
Exercises tab above.

Steve Pan

nathanial 2014-03-24
hi, I've just finished this program and it all went great. I'm planning on
starting the 12 week general cycle but was wondering what I need to do
if I miss any of the lifts? do I try them again or just record it as a miss
and move it?

It depends on the situation. It will be a judgement call. If it was a

lift you should make but just had a brain fart, take it again and
make it. If it is a heavier lift and you know you will not come
back and make it, you can call it there or take a back off lift to
end on a good lift.

Steve Pan

Alex 2014-03-26
I was looking through the comments and I hadn't noticed anything
about gains. I am roughly new to olympic lifting so i thought this would
be a great program to get me started like it says in the description. But i
was just wondering if going through this 4 week program would i seen
any added gains to my 1rm of any of the lifts? or is this more for
technique and just getting use to the work load the sites strength

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This is a program to ramp you up and get you moving toward Login | Register
doing the program from the site if you haven't done a
weightlifting program before. You'll add to your snatch and clean
& jerk, though.

Steve Pan

Edward 2014-04-07
Hello, I was curious. As I have just completed my 4 weeks of this
training. Would it be good to go through this training cycle again with
the gains I have achieved from doing this program already one time

You can do this program again if you are comfortable with it and
try pushing the weights up. The other option would be to move
to one of the programs from the Workouts section above.

Steve Pan

will 2014-04-18
Ive never done the Oly lifts but want to transition from powerlifting to
Olympic lifting. How would you suggest i make the transition if ive never
done these lifts before, but am fairly strong with lowbar squatting and

I think this Starter Program would be a good way to get you

ramped up to a program from the site. I would say be careful
with the back squats transitioning from low bar squats to regular
squats. Work your way back up with the good posture and
practice those squats in the classic lifts as well. It will take some
time to repattern your pulls and squats but this program should
be a good transition to building up strength in those new

Steve Pan

Will 2014-04-20
Thank you sir. I plan on learnjng proper form and technique from Jim
Schmitz once I find avaliable time then use these programs to make the
transition. I read the article on how after Oly lifting peoples deadlifts go
up anyway. I just don't want to get too one dimensional.

Isabela 2014-05-07
Thanks for posting this! How much time of rest between sets do you
recommend? Do you give your athletes a specific time? Or is it
depending on how they feel? And for a girl, (I'm 5'6", 165 and muscular)
do you have a especific diet or nutrition (protein, carbs, fats) ratio
recommended to recover from the training? Thanks coach!

2-3 minutes rest between olympic lifts, 3-5 min rest between
squat sets. Make sure you are getting recovered between sets
and making good movements. You will have to feel out what
nutrition works for you and keeps you training well and

Steve Pan

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Gene 2014-05-07
Greg, first of all thank you for all your programming and articles you put
up on your site. I'm just curious, when does conditioning start to take

away from your strength? I do the Oly programming for strength 5 days
a week combined with upper body exercises at the end of each session
ie pull-ups, dips and various core work. I really enjoy seeing myself
getting stronger but recently I've been out of breath when taking a leak.
What do you suggest in terms of frequency, intensity and time
specifically for conditioning. Thanks!

You will have to determine what your end goals are and adjust
the program accordingly. If your goal is to be a weightlifter you
are going to have to be conditioned for weightlifting and focusing
your recovery on being prepared for weightlifting. If you are
going for general fitness you will have to find a balance in
volume between your strength work and the conditioning work
you are doing and adjust as the cycle goes.

Steve Pan

Joseph 2014-06-06
Hi guys. Love the information and programming. Just a quick question.
I'm a CrossFit athlete looking to become more competitive. I actually
sustained a rough shoulder injury in March and have just been cleared
to resume normal activity. (Dislocated it, once snatching again sleeping.
The MRI showed strain to a previously repaired ligament.) Would you
suggest a program like this to get regain some strength before
resuming my normal, rigorous, CrossFit training?
Any and all advice will be taken and utilized! Thanks so much!

This should be a good program to use to ease your way back

into traing. Be careful and work your way back up and make
sure the shoulder is doing okay through the cycle. Be

Steve Pan

K 2014-06-10
Once completed with this program, whats a good program to move

You may choose a cycle from the training cycles tab in the
workout section. Choose one that fits your current needs.

Steve Pan

Mandy 2014-06-12
Just start this program. Finished up day 2 and its a great program for a
beginner. Struggling with squat mobility though.

Leon 2014-07-16
For week 3 are you supposed to use generally the same weights you
maxed out on in week 2 for sn and c&j?

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Take the weights up on week 3 if you are able to. Login | Register

Steve Pan

Gary 2014-08-11
Do you guys have any cycles like the first 2 weeks of this program, but
longer, that consist of 4 days per week with moderate volume? Right
now time only permits me to get in 4 days per week of lifting. Or what
would you suggest for combining days for any of your cycles so that I
can fit 5 days into 4?

You can adjust the cycles as needed, however you will have to
temper your expectations of the results.

Steve Pan

Joseph Sarti 2014-08-11

Great template coach! Thank you for sharing you programming!

Andrew 2014-08-15
I'm leaving for college in a week and the school is starting up a barbell
club but it wont be up and running until later in the fall semester. Does
anybody have recommendations on how to incorporate upper body
work such as pressing and rowing into the program? I've only been
weightlifting since the end of May and am starting out as a super
around 120kg I am weak in the upper body lifts compared to my lower
body strength. Any advice will be much appreciated and i apologize if
this has been addressed in previous comments.

Seth 2014-10-08
I am psyched about this program. The only concern that I have is that
when front squatting or catch a clean, I can't seem to get the bar high
enough on my delts to get it off of my collar bone. I get a lot of pain
from that and generally hate front squats. I'm working external rotation
in the humerous but if doesn't deem to help. Any ideas? Thanks! Can't
believe I haven't found this site till now!

Riley Hunt 2014-11-14

Gday coach,

Just want to clarify the power jerk, is this a split jerk or a "push jerk"?
Which is what I know it as. And when you say clean and jerk are you
wanting a typical split jerk unless specified otherwise?

Power Jerk and Push Jerk are different exercises. Power Jerk is
not a Split Jerk. Please refer to the exercises section above for
the differences. Jerk will always imply split jerk unless otherwise
specified, so Clean & Jerk will be with a split jerk.

Steve Pan

EJ 2014-11-16
Hey coach, so basically I'm new to weightlifting, with a 60kg C&J and a
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40kg Snatch, planning to start things off with this cycle.

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So my question is, can this cycle be done all over again for a few times
or is it just a one time thing ?

Thank you.

This cycle should be okay to run a few times until you feel
comfortable moving on to another program.

Steve Pan

P 2014-12-10
What is the difference between CJ that is, say, 2(1+1) and 2 x 1+1?

1+1 will be 1 clean and 1 jerk, 2(1+1) will be 2 reps of 1+1

alternating, meaning if it is clean and jerk you will perform 2
clean & jerks back to back. If it is 2+1 that would indicate 2
cleans and 1 jerk.

Steve Pan

Peter 2015-01-09
Hello I been doing crossfit doing a lot of metcons but want to focus on
weightlifting what percentage of my maxes can I use for this program?

You will have to feel out weights that are appropriate. Start light
on the first week and work up and add weight each week as you
go. I recommend reading the help & info section above.

Steve Pan

Taylor 2015-01-20
When adding in beach bod workout routines, how do you suggest
splitting up which muscles to target on certain days? Lower body
Monday,Thursday and upper body Wednesday, Saturday? Or more of
just a listen to your body kind of thing? Thanks!

Do what works for you, but generally speaking, I would have a

day that focuses on pushing (e.g. pressing variations) and one
on pulling (e.g. rowing, pull-up, curl type work). Do each on a
day with less volume (usually tue/thu in my programs) and
arrange to match the work to what's being emphasized already
in that workout, e.g. throw in push beach work on a jerk-
emphasis day.

Greg Everett

Jeremiah 2015-01-26
When adding accessory work, good mornings, lunges, pulluos, etc,
what kind of rep scheme and volume should I follow? Thanks in
advance for any ideas!

3-4 sets of 8-10 should be okay. Don't go overboard on anything

that will interfere with the rest of the program. I would not go to
crazy with lunges, 5-8 reps.

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Steve Pan

Josh Settlage 2015-02-04

Hey Greg, should the off days be in the order that the program says?
Ie. Monday>rest> Wednesday> rest ect. Or if I can't get the session in
on Wednesday, can I just do it on Tuesday or Thursday even though
I'm supposed to rest on that day?

Try to follow the rest order as listed. If you are unable to it

shouldn't hurt if you need to adjust once in a while.

Steve Pan

Glen Genet 2015-02-08


When you say comfortably below max, would say thats 75-80%?

Depends on what exercise and reps you're talking about. That

could be heavy or light. Go by feel and make sure you stop at a
point at which you could do more.

Greg Everett

Glen Genet 2015-02-19

What about Saturday of week 2 Should I try for six at my weight from
week 1? I've already bumped up to 80% of my 1rm and having no
problems with recovery.

You should try for 6 good sets of 1 and if you feel good you can
take the weight up.

Steve Pan

Joshua Hnadley 2015-03-10

Hi I want to start this program. I can do a light power clean and snatch
max 52kg for snatch, 75kg for power clean and jerk. But i need help
with the complete lift olympic lifts i have trouble getting under the bar
and into the squat position and then out. I come from a generic lifting
background, and at the moment I can deadlift 155kg for 3 reps, back
squat 130 for 3 reps and I can front squat 100kg for 5 reps. my bench is
80kg for 3 reps. but i want to get into more Olympic lifting so i can be
proficient in them for crossfit to be honest. Are you able to help. I hope
I'm making sense

Steve V 2015-04-26
I am looking to start this program and I am relatively new to the oly lifts.
I would like to still do some hypertrophy work, how would I program that
Adding any supplementary hypertrophy work to this program
should be fine. Don't go overboard on the lighter workouts
(Tues/Thurs) where it would take away from the main days.

Steve Pan

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Chad 2015-04-29
going to start this on my next training cycle, will be starting with the bar
only... any suggestions for when to up weight with this 4 week

You should try to take the numbers up each week on this

program as you are able as long as there are no restrictions due
to injury.

Steve Pan

Frank 2015-05-09

I am thinking about doing this programme.

But why isn't there any over head pressing?
Should it be considered as assistance work (which can be done with
the ab work and beach work)?

Pressing would be assistance work that you can add in if you

would like.

Steve Pan

Paul 2015-05-15
I just started this program. I have been doing Crossfit for 7 years but
never paid enough attention to strength and Oly lifts. Having realized
the error of my ways I am pouring all my efforts into Oly lifts and getting
stronger. My goals are, obviously, to improve technique and strength.
At what point should I invest in some video analysis? Is there a specific
forum feed to post videos to?

You can post videos to our weightlifting forum for review or we

do offer some custom programming/video review options in the
Services section above. It all depends on how you are feeling
with the lifts and your experience. Finding a coach in some
capacity (online or live) is always a good idea to help you make
good progress.

Steve Pan

Paulo 2015-06-05
I would like to know how much rest time you recomend per set and per

2-3 minutes between olympic lifts and 3-5 minutes for squats
should be good.

Steve Pan

Marcus 2015-06-21
Hi coach,
Thanks for the programme!

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If I am not available on Saturday, Can I do the sat workout on Friday?

Do I need to modify anything on Thursday? Login | Register

You may want to move the Thursday workout to Tuesday and

you can take Thursday off to have a rest day before the heavy
single day.

Steve Pan

Steve 2015-06-30
Should I test BS max on the last Saturday if I want to do the 4-week leg
strength block 1 program afterwards? Or is there any other day on
which I could get a max I can work with in the next program?

You may test your back squat instead of the Front Squat HS on
the last Saturday in this program.

Steve Pan

Martin 2015-07-07
Hey guys,

quick question: Week 3 requires to up the weights. For Monday (of

week 3) would this mean an increase for the C&J compared to the one
on the Saturday before or the one on the Monday of week 2?

You will take the weights up where you are able to. If you feel
good and you are able to, you will take the weights up for both.
Saturdays are heavy singles so you will fluctuate from week to
week and it will be a judgement call on where you land
depending on how you feel as you work up. I would compare
Monday to the previous Monday and try and beat that weight if
you can.

Steve Pan

Domi 2015-07-18
Hi coach:) Excuse me, Can I change the order of the trainings during
the week?

Finally I would done the same movements, volume, intensity..etc but

only with a different order of the days

Thanks for your time doing this workouts and for your dedication to my

A strong hug of a young spanish athlete;)

I would try to keep the order the same as above if possible.

Steve Pan

Steve 2015-07-20
Hey, Steve again here. I was wondering how the back-off week looks
like. You say to do week 1 again. Does that mean to use the same
weights one used in the first week or should one go by feel again and

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push for HS on Saturday? And one could also test for a BS max in the
back-off week right? Login | Register
Appreciate your help!

P.S.: It is not possible to post comments via this form on other

programs. Would be nice if this could be fixed for people that are not on
facebook ;-)

I am not sure what you are referring to when you say to do week
1 again. A back off week will be reduced volume and intensity to
get you recovered a bit to continue on a cycle or attempt to max
out. You may test the back squat after a back off week.

Steve Pan

Steve 2015-07-21
Thanks for the reply. In the section 'What To Do After This Program' on
this page it says to do an easy week and an easy way to do this is to
repeat week 1. I hope this clears things up. Thanks anyway!

Domi 2015-07-21
Ok, thanks for your advice; )

Domi 2015-07-28
Hi coach, I'm the same guy of the last question.Finally, I selected the
program with 3 days, this is "the simplest olympic programme of the
world" and I have curiosity with somethings (Excuse me if this
questions can be stupid or very easy but I'm only 16 years old and I
have the materials to train and every day I search information about
how I can do the movements in Internet and YouTube, but I haven't got
a instructor in my city, for this reason I want learn to get knowledge and
do the things correctly)

1-Why if a workout there are olympic movements and basic movements

(Squats,deadlift, bench press).First, is the olympics?No is better do
firstly and basic heavy and finally do the olympic with less weight and
use PAP?(For example a heavy deadlift and after a Power Clean)

2-Can I do the rutine of this movements With a fullbody of 3 days with

too less volume, ,only to maintenain or improve step to step the RM's in
the basics?How I can planificate It?And,When is a good moment to
train my mvility(dedicate more time) and the flexibility?

3-To the Front squat and the Squat of the trains 1 and 3, is a good
option do a routine like a 5/3/1 or a 55?

This is all,I really like train this movements and improve my knoweldge
to improve the movements, is a good experience:) Thanks for your
help, I Appreciate It a lot

1- The order of the exercises will depend on the emphasis of the

cycle. If we are working on getting the legs strong we may start
a day with a squat. In other cases we will prioritize the lifts and
put the squats and pulls at the end of the session.

2- Work on mobility every day, before and after training would be

fine if you have the time. You can train the lifts 3 times a week
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but you will have to feel out what works for you.
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3- This will be something you have to feel out. If those protocols
work for you then it would be a good plan to use them.

Steve Pan

Domi 2015-08-04
Oh ok, thanks for your reply.
Now, I understand how periodize the training better:) I will do
microcycles where I put more emphasis in power and other in streng
with the basics doing remainders with the olympic movements

A strong hug and thank for your help:)


Ken 2015-09-02
How long would you generally rest between each set. Thanks

2-3 minutes rest for olympic lifts, and 3-5 minutes for squats
should be good.

Steve Pan

Blain 2015-09-24
Coming off a recent Texas Method/Weightlifting split I have a feeling my
power variations compared to the standard Snatch and C&J will be
identical throughout this program. Hopefully that will be a discrepancy
that I can fix since this has a lot more overhead work, especially OHS.

Tyler 2015-10-06
Hi Coach,

I've been doing a few months of CrossFit and I was wondering if I were
to do this starter program, since there are no workouts on Tuesdays
and Fridays of the program, is it advisable to do any sort of metcons on
those days at all? Or would it be better to do metcons after these
workouts (i.e. on Mon, Wed, Thurs, Sat)?

Thanks! Pretty stoked to start the program.

I would recommend against adding conditioning work to these

workouts. If you must I think 2 times a week should be okay and
possibly doing them Monday and Thursday. If you add
conditioning you will have to temper your expectations of the
effectiveness of the program.

Steve Pan

Mateus 2015-10-13

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Should I do clean pull based on clean max or based on clean&Jerk Login | Register

Clean pull should be off of your clean max.

Steve Pan

Lakisha 2015-10-15
Can I still Wod or do excessory work after my sessions?

We recommend against combining programs.

Steve Pan

Justin 2015-10-18
I am a competitive runner capable of going under 4:45 in a mile and still
trying to remain competitive going into my mid 30's. I am also hoping to
really increase my power to weight ratio (148lbs) in order to combine
stamina with speed and power lifting ability in order to do some
damage at obstacle course races such as the Spartan. A friend turned
me onto this site, but unsure of what direction to go with my first plan, is
this even the right thing to do in my situation?

Starter program would be a good place to start. I recommend

reading the section here and here so you can plan your training

Steve Pan

Dylan 2015-10-22

After i have done some warming up and wanto start weightlifting, how
should i start the prescribed sets/reps?
For example i got this on Monday:

Clean & Jerk 5 x 2+1
Clean Pull 3 x 3
Back Squat 3 x 5

Ok if it would say for example:

Clean & Jerk 5 x 2+1 @ 80%

Obviously i shouldn't start at 80% i would have to work my way up


So i should do something like 4 sets of 3 reps, and add some weight

each set untill i am on the 80%

And only then i should start the prescribed sets/reps Clean & Jerk 5 x

Does it work like that?

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How would you advise to work up to that 80% on clean & jerk? Login | Register

Sorry if it's a bit confusing tryed my best explaining it, haha

Thanks allot!

You will work your way up to the 80% for each of those
exercises. You can take the full reps and something like bar,
50%, 60%, 70%, 80% and take your working sets. You can take
smaller jumps if needed as well. Make sure you are warm
enough to prevent injury and make all of your working sets.

For the workout above there are no prescribed weights so it will

be more about feeling out an appropriate working weight for the
prescription. You will try to move up each week as you go.

Steve Pan

K'Hill Lesemann 2015-11-10

Greg, thanks for posting this workout, I am looking forward to starting it
this week. I have a question on the squats. I currently do not have a
rack in my home gym that I can squat from. So in order to do squats, I
have to snatch or clean the bar up into position. Is there something that
would be a good substitute for squats in the above? OR should I
continue on with snatching/cleaning the bar up, knowing that my squat
weight will be limited by what Ican get off the ground?

Best way would just be to do all front squats, and clean it into
position. You can increase the number of reps a bit since the
weight will be limited, and do some of them as pause squats.

Greg Everett

Greg Everett, is every other day other than the power days a squat
variation of the snatch or clean and jerk? For example week one
Wednesday it says first exercise the snatch, would this be a squat

Thank you!

Snatch or Clean implies a squat. Exercises will be the full squat

version unless otherwise specified.

Steve Pan

Ben Stammeyer 2015-11-20

Good evening Coach Everett,

I am a recovering Wod'er and am moving to more traditional Olympic

lifting. I would like to maintain a decent amount of cardiovascular
fitness since it is required for my job. What is a good way to include
cardio training into a strength program like this? Thanks!

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There is some information here on modifying the program to fit Login | Register
your needs.

Steve Pan

Randy 2015-12-02
Are the overhead squat singles performed after snatching the weight,
or from the rack position bringing the weight overhead by a behind the
neck push press?

Thanks in advance

You can take the OHS from a rack.

Steve Pan

Lauren 2015-12-09
I'm halfway through this program and loving it! My lifts haven't gotten
much heavier, but my technique has definitely improved. I've been
teaching myself everything through the articles and videos on this site,
and even though I'm working at a commercial gym where the trainers
don't know how to give advice for Olympic lifts, I think I've done okay so

I'm wondering how to work on improving the lifts and scoring heavier
lifts when I finish this program. Which one would you recommend next?

Also, is it possible to get captioning provided on videos with dialogue? I

am profoundly deaf in both ears.

I may recommend the 8-week general cycle or the OTM

program next depending on your needs. The OTM program will
give you plenty of chances to work up to heavier weights and
get your lifts more consistent.

Steve Pan

Erik 2015-12-16
Hi. How many sets/reps would you recommend for ab/back work? Also
should I just pick one exercise for abs and one for back and perform
them after every training session or would you suggest more than one
for each part per workout?

3-4 sets of 8-10 reps each should be good. You can rotate
through exercises for the week.

Steve Pan

Ian J 2015-12-28
Is there a spreadsheet for tracking this workout? I'm new to oly lifting,
and need some way of keeping tabs on my progress.

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There is no spreadsheet for this program on the site but it Login | Register
should be easy enough to cut and paste.

Steve Pan

Adam Dilley 2016-01-05

Coaches, I completed this program and recorded improvement in
weight and I feel my technique improved a lot! I ordered your book after
completing the program and then started the OTM cycle while I waited
for the book. After a few weeks of the OTM cycle I felt my snatch was
struggling but my C&J continued to improve. I noticed that the beginner
program in your book is laid out like the OTM cycle, by this I mean that
I concentrate on a specific movement each work out, then lift a HS on
the weekend (so is it safe so assume the OTM cycle is a beginner
program?). My question, and sorry it took so long to get to this point, is
even though I am a beginner would it be smart to follow the last week
of the starter program over and over until I no longer see improvement
or is it normal to feel like my snatch is stalling in the OTM cycle/ book
beginner program?

Malary 2016-03-03
Really excited about getting started. Just did my first day yesterday.

Q: How long should we be resting between sets?


2-3 minutes between sets for the olympic lifts and 3-5 minutes
for squats and pulls should be okay.

Steve Pan

Madelaine Boyd 2016-03-06

Just finished a round of this program, and have some questions:

Snatch: I've been maxing out at 70lbs. I know I have the strength to hit
75 or higher, but my mind/confidence hold me back. I'll get nervous, my
stomach knots up, and I think about Kevin Ogar. Any tricks for getting
my mind back in the right place? I've tried visualizing a successful lift,
deep breathing, etc.

Clean: I smash my clavicle with the bar, even when I try to keep my
shoulders/elbows up. Any tips?

Keep working on building confidence through assistance

exercises and warm up primers. Make sure you are safe and
have a clear area to lift in and are able to dump weights and
perform the lifts safely.

For the clean work on muscle cleans and tall cleans to work on
the accuracy of the turnover. You should actively be pulling your
shoulders to the bar.

Steve Pan

Uyen Do 2016-03-12
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This Program is awesome! Finished it today and I think it's really good Login | Register
for beginners in regard to the movements to do each day. Got Hard in
Week 3 with 5 d/Week and I was always sore After each 1st Day of the
Week, but it was absolutely fun and worth it cuz my c&j went from 40 to
52 k, snatch from 25 to 37.5 k, Front sq from 50 to 65 and my
technique got better. No big Weights, I know, but it was fun.
Thanks for posting this and all the other good stuff on this site! :)

Uyen Do 2016-03-12
ups, didn't see my first comment so I posted it twice sry..

Sean 2016-04-01
Is this the only program where it's sets x reps, instead of reps x sets??

The notation is consistent. If there is a prescription for weight it

is percentage x reps x sets. If there is no prescription it is sets x

Steve Pan

nate perry 2016-04-15

What is a standard rest period for these lifts or am I just feeling it out as
I go?

2-3 minutes between olympic lifts and 3-5 minutes between

strength lifts (squats, pulls) should be good.

Steve Pan

Dale Smith-Gilleran 2016-05-01

Coach, how do you feel about me doing one short CrossFit metcon
after the prescribed work given here?

I feel like you shouldn't do that if your goal is to do weightlifting.

If you are looking to do crossfit and supplement it with
weightlifting that should be okay but feel out what you are able
to do with the added volume of weightlifting work.

Steve Pan

Steve Malandro 2016-06-12


On the Monday of week 3 when it says to increase weights as able

to...on the C&J it is a 5x1...am I trying to increase the weights from the
saturday two days before that? Thank you.

Steve - You are looking to increase your weights from the

previous Monday. Then on Saturday you are looking to go for
Heavy singles in each lift.

Alyssa Sulay

Dikla 2016-06-16
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I really want to use this program, but I am only just returning to some of Login | Register
the exercises involved since I injured my rotator cuff. Can you help me
figure out what weight to start with and how to build the weight
progression so that I won't injure myself again?

You need to select weights by feel - I can't tell you anything
specific. Start with weights that cause zero pain or aggravation
to whatever you injured. Build weekly as you can - I can't predict
what that will be.

Greg Everett

Sandy Avriette 2016-07-07

Coach, I'm coming back to weightlifting after a year off dealing with
injury and personal issues. I'm planning on use this 4 week starter
program to get back into training and I'm wondering if I should
supplement with any cardio or bodyweight stuff. Thanks for your time!

You certainly can if you want - up to you. You can do some

conditioning work and beach work in whatever dosage and
frequency you find feels good.

Greg Everett

Patrick 2016-08-04
I have done some work with CF Weightlifting before and am now
working through Catalyst. When I review the movement standard
videos for Clean and Snatch Pulls provided here, they appear more as
clean/snatch shrugs rather than (high elbow) pulls. Is this just a
difference in programming or am I reading into this incorrectly? Thanks

Patrick - What you are seeing is the difference in a regular

snatch or clean pull vs. a snatch or clean high pull. Here are
some videos that illustrate the differences in the pulls.

Snatch Pull
Snatch High Pull
Clean Pull
Clean High Pull

Alyssa Sulay

Pedro Farah 2016-08-06

Thanks Greg! What is your opinion in regards to adding some strict
presses, benches, deadlifts and rows in the 5-7 rep range at the end of
the session in a program like this? Too much?

Han Kim 2016-08-12

Coach Everett I am a huge fan and watch your tutorials religiously. I
just had a question because I wasn't sure what it meant. I am doing the
Double Day Squat program and was wondering what Jerk - (3, 2, 1) x 3
meant? Does that mean first set is a triple, second set double, third set
single? Thank you again Coach!

Sergio West 2016-09-04

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On these heavy singles, how important is it that I catch the Snatch at Login | Register
the bottom of the squat?

Should I be dropping completely underneath and if I'm not doing so

shouldnt go any heavier and possibly stop/lower weight?

Sergio - With all snatches (unless it is specified as a power

snatch) it is important to end up in a full squat. If you catch them
high you want to ride them down to the bottom of the squat. Try
not to think about just dropping down into the bottom of the
squat becuse it will cause you to lose control over your
movement. Here is an article that you may find useful to improve
your stability in the
snatch: http://www.catalystathletics.com/article/1769/Get-Cozy-

Here is another that you may find useful for your

turnover: http://www.catalystathletics.com/article/2011/Lock-It-In-

Just remember that you always want to maintain control over

the bar and stay connected thoughout the entire lift, and if you
are loosing control frequently at heavier weights and it is
causing you to miss, then keep the weight at something you
have control over. Hope this helps!

Alyssa Sulay

jlmgastronomia.com 2016-09-16
Con la plataformaNET, Visual Studio ofrece
una solucin completa y flexible para crear de forma eficiente
empresariales eficaces y escalables para diferentes dispositivos y la
nube. http://jlmgastronomia.com/?

Simon Strannard 2016-09-23

Is this program available in the Catalyst Athletics group in the
exercise.com app? Is there a template there for logging workouts to
keep track of weights used each week, tracking progress etc?

Simon - Unfortunately this program is not available on the

exercise.com app

Alyssa Sulay

Michelle Chamberlain 2016-10-13

I am still getting comfortable with the snatch and the jerk (I am a
beginner in general, but these are newest to me). When do you
recommend an extreme beginner to start this program? I'm debating
diving in, continuing my current program while practicing these lifts on
the side, or taking a week or two off any program to focus on technique
before starting your starter program. Any recommendations?

This is a good program to begin with so you can work on

technique and get some based numbers extablished. You can
use this as a guideline to work on technique and you will find
things you need to work on while doing this program. It is okay

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to complete this program more than once before finding another

program to do. Login | Register

Alyssa Sulay

Omar 2016-10-24
Regarding the scheduling, Saturday's will be tough for me to do due to
work. Is there any way around it like for example combining Thursday
lifting into Wednesday's or just doing Saturday's lifts on Friday. Thanks

Omar - Doing Saturday's workout on Fridays will work!

Alyssa Sulay

Omar 2016-10-24
Do I have to stick with the prescribed rest days or can I play around
with it? For example i would workout 4 days continuous and then rest 2

Also Can I do accessory work during rest days? and/ or after

prescribed workouts? such as weighted dips, pull ups, etc.


Omar - you can play around with the rest days and arrange it so
it fits your schedule. And there is no problem in doing accessory
work during your rest days.

Alyssa Sulay

Tan 2016-11-09
Hey there! Thanks so much for the program.
For Week 2 on the Saturday:
Snatch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1

Do we try to do each lift for singles with what we did for a heavy single
on Week 1 Saturday? Thanks in advance!

Brian Dutrieux 2016-12-09

For the beginner program, should we be incorporating lifting from
blocks in any of the days? Thx!

It gives you exactly the exercises to be doing each day....

Greg Everett

Kristian 2016-12-21
Hi Greg,

I haven't seen this question posted yet: How would you implement strict
presses and deadlifts into this routine? I'm assuming that deadlifts
would be done bi-weekly or even monthly as not to tax the main lifts too

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Presses once/week, deadlifts probably never. Login | Register

Greg Everett

Nikoleta 2017-01-04
When you say "heavy single" ?

"HS or Heavy single indicates taking the exercise to the heaviest

weight for a single rep that can be managed in that training
session. This is determined simply by gradually increasing the
weight until that criterion is met without any failed attempts. If an
attempt does fail, but the reason for failure is obviously technical
in nature, the athlete can make another attempt. Otherwise the
loading increase should stop when the athlete completes a rep
he or she is confident is approximately the best possible at that
time." You can also find more information on our help page here.

Alyssa Sulay

Mike 2017-01-07
How would this program work for a master aged lifter

Adrian Morenow 2017-01-22

Hi i have question about stretching before training . Is it necessary ? Is
it ok when i skip it before and do it after my training ?

Adrian - I would recommend it as a tool to loosen up before your

workout. I would keep the pre-workout stretching more dynamic
and the post workout stretching more static. It is important to
warm up before your workouts.

Alyssa Sulay

Shawn Gunthner 2017-01-25


I've just started the S/S before I stumbled on to you site. If i switch over
to your programs, should I still see some pretty good gains? Don't get
me wrong, S/S is a great program but just so repetitive. I like variety
and change like I see in your programs.


Well, the programs aren't intended to make you worse... Yes,

you'll get better unless you're doing something terribly wrong.

Greg Everett

Shawn Gunthner 2017-01-26


I have another question that i haven't seen asked already. When you do

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the Clean & Jerk 5 x 2 + 1 for example, you do a clean + clean & jerk.
After the first clean, is it a touch and go, or do you stop and reset Login | Register
before the clean & jerk? Same with the 5 x 2(1+1) is it a clean & jerk
reset clean & jerk or a touch and go? Thanks again, I'm pretty new with


Shawn - For anything with mulitple reps in a set you want to

make sure you stop and re-set before each one. You still want to
complete the set in a timely manner, but you do not have to
touch and go, make sure you are all set in a good postion for
each rep.

Alyssa Sulay

Kendra Preuninger 2017-02-05

Hey Greg!

I am a CrossFitter who needs to improve her lifting numbers. I am

going to start with this programming since it has been awhile since I did
a weightlifting cycle/program along with metcons. Your opinion, I want
to keep my conditioning up but stay diligent with this program and the
future ones I do, I have read your stuff and it seems like if I chose my
movements wisely for the metcons (not squat heavy for an example)
and if possible, split the strength cycle and metcons a part by a
minimum of 4 hours, it shouldn't effect my progress? My goal is going
to get 4-5 metcons in but only if my body is feeling it,

What are your suggested go-to movements for metcons to help out with
me being diligent with this program and future ones?

This would help a lot! Thank you! :)

It's probably going to affect you to some degree, especially if

you're doing 4-5 metCons/week, but the shorter they are and the
less leg-intensive, the better. Ideally pick movements that
address things you need to work on - for example pull-ups or
pressing movements if those are weaknesses for you, ab work
like knees to elbows or hanging leg raises, unilateral leg work
like lunge variations (not heavy).

Greg Everett

Daniel Muoz 2017-02-10

Great tool to begin the year... How longo should I rest between set and
every (kind of) exercises? Thanx Greg...

Daniel - I would recommend resting about 2 minutes, no more

than 3 minutes between sets.

Alyssa Sulay

Kendra Preuninger 2017-02-13

I apologize if someone's has alread asked this question. Scrolled real
quick to find something I didn't see anything, or I just missed it. Lol

Anyways, Week 2 on Saturday, I assume you are looking for us to build

to the heavy single we got on Week 1 for those lifts and complete 6x1
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at THAT weight? I don't want to underestimate myself but I don't know if

I can hit those numbers 6 times. Haha Login | Register

Holly 2017-04-10

Thanks for making this available! I'm wondering how much time I
should plan to spend on these workouts? Do they just "take as long as
it takes" or should I be doing some conscious pacing?

Holly - typically the workouts can take 1.5 to 2 hours depending

on how fast you move. You want to make sure you get enough
time between sets in order to have enough recovery time to
complete the next set.

Alyssa Sulay

Caleb 2017-04-17
Im feeling gassed after doing the main lifts plus the pulls. Would it be
good to do squats every other day? Im trying to focus my energy into
getting better at the main lifts. I know the squats are crucial but i wanna
be able to do them without losing form. Thanks!

Caleb - Ideally you would want to do the program as written,

since the program is written in a way that is weight by feel, you
can adjust your squats accordingly so you can complete them
without losing form at a weight that is doable. Ideally you would
develop the conditioning and the squats will get easier with time,
but you still want to listen to your bodybut know the difference
between just training aches and a tweak or injury. Hope this

Alyssa Sulay

Mike 2017-04-19
Coach, thank you for the program, much appreciated. Quick question to
clarify. In later weeks, as we drop the reps, are we increasing the
weight? Week 1 3x5 (I assume at 80%) , week 4 5x2 would be at
(90/95)% ? Thank you.

Mike - This program is done at a weight by feel basis, so yes

although there are no specific weight prescriptions, ideally you
would increase the weight as the program goes on.

Alyssa Sulay

Kylie 2017-06-01
Hello! This program is very helpful for me to get back into OLY lifting.
I've had shoulder issues in the past, but it's been treated and healed
already. I do some extra shoulder stability and mobility exercises at
least 3x a week. When do you think is the best time to do those during
the week, and should they be at the beginning or end of my workouts?

Kylie - You can do some of the mobility work before your

workout as a warm up or activation exercise, but as far as
accessory work I personally like to complete that after my

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Login | Register
Alyssa Sulay

Kent Bischo 2017-07-05


I have FAI in my hip and want to try to avoid squatting for a while to
prevent pain flare ups in my hip. Basically any extreme pure flexion of
my left hip causes extreme pain and I was told by a surgeon and
physical therapist to avoid squatting below 90 degrees.

I know its not ideal, but I was wondering if you could suggest any
alternative lifts to do in place of squats. I've heard some lifters with
similar conditions have found some success with deadlifts and some
unusual squat variations.


If you can squat above 90 degrees without pain, I would simply

do that - presumably you'll need to snatch and clean above 90
as well, so it will actually help in that effort by strengthening your
ability to stop the squat in that position.

Greg Everett

Manuel 2017-07-07
Thanks coach for this post, i think is a good tool for complete my
trainning with crossfit.

Do you reccomend a percent to begin the cycle? for example begin at

70%, and when the cycle need, increases weight, up to 80%

Manuel - Since there are no prescribed weights, the exercises

are done by feel, ideally you want to increase the weight as you
go through the weeks, but you want to make sure you are
sticking at weights where you can complete each set with good
technique and attempt to beat the previous week's numbers.

Alyssa Sulay

Aaron Frederick 2017-08-14

So, for each exercise is there a weight or movement progression?
Should I Start my C+J 5x2+1 at the bar, add a little then a little more,
then start the 5 sets or just slap 145lbs on and go to town? This isn't
very clear...

Aaron - Since this starter program is weight by feel, you will

warm up to a comfortable weight that you are able to complete
the prescribed number of sets with each rep scheme. Then,
ideally, increase the weight for each exercise as the weeks go
on. You can find more information in the description of the
program here.

Alyssa Sulay

William Bullard 2017-08-23

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My question(s) concern whether to do this program, or step into one of Login | Register
your others.

Background: Age 48 (49 in Nov), CrossFit since 2013, with a 1-ish year
hiatus due to a torn rotator cuff (repaired and healed, very little
limitation, can jerk what I can clean). Other standard getting old creaks
and BS, otherwise, excellent overall health.

Recent Work: For the past three or four months, I've been following
your "Simplest OLY Program in the World" working 3 days / week, rep
ranges 60-80 / workout between lifts, pulls, squats and accessory work.
I do some skill/core-focused EMOM after most lifting sessions, and 2-3
met-cons (standard CF class) / week. I usually work / build intensity for
3-4 weeks before taking a de-load week (no more than 15 reps at 60%
per lift, scale met-cons way back).

I want to take some time and focus on O-Lifting, because my strength

far outstrips my technical ability.

Based on the above, would you still recommend doing this starter
program before moving into one of your others, if for no other reason to
get used to the number of days lifting / week? I know that masters
normally shouldn't train as often as younger folks, but if I'm going 5-6
days per week between lifting and CF, my gut tells me I should be able
to hold down 4-5 lifting days a week, with a commensurate reduction
(or even elimination/near elimination, for a while) of CF work.

Thanks in advance,


Luhan 2017-11-02
I can't train more than 3 times a week because of my studies, I was
wondering if I should use this program to enter in the weightlifting or
use the template of 3 days per week.

Luhan - you can use this program to start with, but re-arrange
the exercises so that it can fit into 3 days/week, What you can
do is spread out the exercises listed on Thursdays to the other
training days.

Alyssa Sulay

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26 Comments Sort by Oldest Login | Register

Add a comment...

Rob Killian
This looks very similar to the Master programming I am following
from your book.
Like Reply 1 Mar 19, 2014 2:29pm

Francesco Paolo Iavarone

Nutritionist at Biologo Nutrizionista
Coach thanks for posting this, But how Can we do it With 3 times
a week? Thanks again.
Like Reply May 7, 2014 7:43pm

Cristian Caila
Dock Workers/Forklift at Wilsons
Quick question. For snatch pullsand clean pulls is the percentage
part of the main olympic lift, or part of the snatch or clean pull by
themselves? Thanks
Like Reply May 26, 2014 1:33am

Francesco Paolo Iavarone

Nutritionist at Biologo Nutrizionista
Thanks lots!
Like Reply Sep 11, 2014 11:21pm

Shawn Dixon
Banting Memorial High
I'm looking at trying this cycle out, would you say 75% of 1RM to
start for this program?


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