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12 Week Crux Oly Template

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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Sean Mceachern
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573 views4 pages

12 Week Crux Oly Template

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.

Uploaded by

Sean Mceachern
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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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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