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  • 6 Week Cycle 1-2 Wave 04-01-18

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    John Nixon
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    This document outlines a 6 week training program involving 7 lifts: back squat, snatch, bench press, front squat, clean pull, clean, and military press. For each lift it shows the athlete's max, and across 6 weeks it progresses the sets, reps, and load for working sets of each lift. The program starts with lighter loads and lower reps in early weeks and gradually increases the weight and decreases reps across weeks to peak loads and reps in weeks 5-6.

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    6 week

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    This document outlines a 6 week training program involving 7 lifts: back squat, snatch, bench press, front squat, clean pull, clean, and military press. For each lift it shows the athlete's max, and across 6 weeks it progresses the sets, reps, and load for working sets of each lift. The program starts with lighter loads and lower reps in early weeks and gradually increases the weight and decreases reps across weeks to peak loads and reps in weeks 5-6.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    29 views1 page

    6 Week Cycle 1-2 Wave 04-01-18

    Uploaded by

    John Nixon
    This document outlines a 6 week training program involving 7 lifts: back squat, snatch, bench press, front squat, clean pull, clean, and military press. For each lift it shows the athlete's max, and across 6 weeks it progresses the sets, reps, and load for working sets of each lift. The program starts with lighter loads and lower reps in early weeks and gradually increases the weight and decreases reps across weeks to peak loads and reps in weeks 5-6.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Back Squat Snatch Bench Press Front Squat Clean Pull Clean Military Press

    340 145 260 280 310 240 145


    Week Working Sets Load Week Working Sets Load Week Working Sets Load Week Working Sets Load Week Working Sets Load Week Working Sets Load Week Working Sets Load
    1 (S1) 3x2 255 1 2x2 125 1 1x2 235 1 1x2 250 1 3x2 250 1 2x2 205 1 1x2 130
    1 (S2) 3x1 290 2 2x1 140 2 1x1 260 2 1x1 280 2 3x1 280 2 2x1 230 2 1x1 145
    2 (S1) 3x2 270 3 1x2 130 3 3x2 210 3 3x2 225 3 2x2 265 3 1x2 215 3 3x2 115
    2 (S2) 3x1 305 4 1x1 145 4 3x1 235 4 3x1 250 4 2x1 295 4 1x1 240 4 3x1 130
    3 (S1) 2x2 290 5 3x2 115 5 2x2 220 5 2x2 240 5 1x2 280 5 3x2 190 5 2x2 125
    3 (S2) 1x2 290 6 3x1 130 6 2x1 245 6 2x1 265 6 1x1 310 6 3x1 215 6 2x1 140
    4 (S1) 2x1 325
    4 (S2) 1x1 325
    5 (S1) 1x2 305
    5 (S2) 2x1 305
    6 1x1 340

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