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    12 Week Crux Oly Template

    Uploaded by

    Sean Mceachern
    The document outlines a 12-week weightlifting program with the first half focusing on higher reps with lighter weights and variation in movements, and the second half emphasizing heavier weights with less variation to drive strength. The program progresses each week, increasing the weight and decreasing reps for exercises like the snatch, clean and jerk, and their variations. Weeks 1-6 introduce the exercises and build strength, weeks 7-11 prepare for maximum lifts, and week 12 is a deload week with lighter weights.

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    © All Rights Reserved
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    12 Week Crux Oly Template

    Uploaded by

    Sean Mceachern
    344 views4 pages
    The document outlines a 12-week weightlifting program with the first half focusing on higher reps with lighter weights and variation in movements, and the second half emphasizing heavier weights with less variation to drive strength. The program progresses each week, increasing the weight and decreasing reps for exercises like the snatch, clean and jerk, and their variations. Weeks 1-6 introduce the exercises and build strength, weeks 7-11 prepare for maximum lifts, and week 12 is a deload week with lighter weights.

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    12 week Crux Oly template

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    The document outlines a 12-week weightlifting program with the first half focusing on higher reps with lighter weights and variation in movements, and the second half emphasizing heavier weights with less variation to drive strength. The program progresses each week, increasing the weight and decreasing reps for exercises like the snatch, clean and jerk, and their variations. Weeks 1-6 introduce the exercises and build strength, weeks 7-11 prepare for maximum lifts, and week 12 is a deload week with lighter weights.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    344 views4 pages

    12 Week Crux Oly Template

    Uploaded by

    Sean Mceachern
    The document outlines a 12-week weightlifting program with the first half focusing on higher reps with lighter weights and variation in movements, and the second half emphasizing heavier weights with less variation to drive strength. The program progresses each week, increasing the weight and decreasing reps for exercises like the snatch, clean and jerk, and their variations. Weeks 1-6 introduce the exercises and build strength, weeks 7-11 prepare for maximum lifts, and week 12 is a deload week with lighter weights.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    At a glance
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    The program outlines a 12 week strength training plan focused on the snatch and clean and jerk using a progression from higher reps and variation to heavier weights and less variation.

    The program is split into a first and second half, with the first half emphasizing variation and technique and the second half focusing on strength gains with heavier weights.

    The main lifts prescribed in the first half include the snatch, clean, and variations such as the hang variations as well as presses and deadlifts.

    The 1st half of the program should be higher reps lower weight with lots of variety in the

    movments.

    Week 1

    Day 1
    Hang power snatch
    5x3 50-70%
    Snatch Deadlift
    4x3 80-85%
    Day 2
    Hang clean
    5x3 50-70%
    Push press
    5x3 50-70%
    Week 2

    Day 1
    Snatch pull+ High hang snatch
    5x2+1 55-70%
    Hang power clean
    5x3 55-70%
    Day 2
    OHS
    5x2 70-80%
    Snatch
    5x2 55-70%
    Clean and jerk
    5x2 55-70%
    Week 3

    Day 1
    Power clean
    4x2 60-75%
    Clean deadlift
    4x3 80-85%
    Day 2
    Behind the neck snatch press
    3x3 moderate
    Power snatch + Ohs
    4x2+2 60-75%
    Snatch deadlift
    4x3 80-90%
    Week 4

    Day 1
    3 position snatch
    5x1 65-80%
    Clean pull + power clean+ jerk
    5x1 65-80%
    Day 2
    High hang Snatch
    4x2 70-85
    Snatch balance
    4x3 40-50%
    Week 5

    Day 1
    Clean and jerk
    4x1+2 75-85%
    Clean deadlift
    4x4 85-90%

    Day 2
    Power Snatch
    4x2 75-85%
    Power Clean and push jerk
    4x2 75-85
    Week 6

    Day 1
    Snatch
    4x 80-85%
    OHS
    4x3 80-90%
    Day 2
    Isometric Front squats
    4x6 sec
    Clean
    4x 80-85%
    Jerk
    4x 80- 85%
    Week 7 Second half of program is heavier with less variety. I like to drive strength with heavy
    doubles.

    Day 1
    Snatch
    3x1 70-80% 2x2 75-80%
    Pwr Clean
    5x1 70-80%
    Day 2
    DB OHS
    4x3 Moderate
    Snatch
    5x2 80-85%
    Snatch Deadlift
    4x4 90-95%
    Week 8

    Day 1
    Power clean and jerk
    4x1 80-85%
    Clean deadlift
    4x4 90-95%
    Day 2
    Snatch
    4x2 80-85%
    Clean and jerk
    4x2 80-85%
    Week 9

    Day 1
    Power Snatch
    3 attempts to max out
    Snatch pull
    3x3 95-100%
    Day 2
    Squat jerks
    3x3 light
    Power Clean and jerk
    3 attempts to max out
    Clean pull
    3x3 95-100%
    Week 10

    Day 1
    Santch
    4x2 85-87%
    Clean and jerk
    4x2 85-87%
    Day 2
    Muscle Snatch
    3x5 light
    Snatch
    3x1 95-97
    Snatch pull
    4x3 100-110%
    Week 11 MAX

    Day 1
    Clean and jerk
    3x1 95-97%
    Clean Pull
    4x3 100-110%
    Day 2
    Snatch
    3 attempts to max out
    Clean and jerk
    3 attempts to max out
    Week 12 (Deload)

    Day 1
    Snatch
    3x80%
    Clean and jerk
    3x80%

    Day 2
    Snatch
    3x85%
    Clean and jerk
    3x85%

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