6-week Olympic Cycle

This 6‑week program is designed to progressively build your snatch and clean & jerk toward a small PR attempt in week 6. It combines heavy singles for maximum specificity with controlled backoff sets to reinforce technique and consistency. The squats, pulls, and presses are programmed to support the Olympic lifts by increasing strength without compromising recovery. With the steady progression and the taper in the final week, you arrive at your peak feeling fresh, strong, and technically sharp.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Snatch (Barbell)

Clean and Jerk

Squat (Barbell)

Snatch Priority

Clean Pull

Deadlift (Barbell)

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