1. Clean Cycle - 5 week Program Focused on Improving Clean ($44.90)
2. Jerk Cycle - 5 week Program Focused on Improving Jerk ($44.90)
10 WEEKS OF PROGRAMMING
10 WEEKS OF PROGRAMMING
The clean and jerk training program is the perfect way to gradually increase your weekly training volume.
The 10-week set has 50 sessions, organized into 2 cycles with increasing loads for each cycle that will lead you up towards reaching peak performance!
SPECIFIC LOAD
SPECIFIC LOAD
C&J set is a long-term solution to gaining extreme strength & performance and KEEPING IT.
Asymmetric loads highlight one of the classic exercises: CLEAN/JERK, which focuses on form while also training power output with lighter weights for faster reps or sets + higher intensities in order to build muscular endurance.
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
I've already bought your program for beginners, it's great. Everything is detailed, what to do and how to do it, how many sets. Now I decided to buy your program for my friend because I trust you. I also receive recommendations from you in the form of articles, they are very relevant.
We appreciate your trust in us and we're honored that you're considering buying our program for your friend as well. We strive to provide relevant recommendations through our articles, and we're glad to know they've been valuable to you.
M
M.L.
CLEAN & JERK SET
First of all, I want to say that I have been reading your articles and watching your videos for the past year. That's why I decided to purchase your program. I've decided to follow clean and jerk program now, so to improve this lift. Thank you for your work.
We recommend starting this SET with a program that will help improve your underdeveloped movement. But if you have another specific goal, start with the program you need.
Can I use all of the programs several times in a row?
If you decide to diversify your training and go through all programs in a row, then we recommend doing a recovery deload cycle between them - (1-3 weeks).
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book
Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.
<div class="dynamic-checkout__content" id="dynamic-checkout-cart" data-shopify="dynamic-checkout-cart"> <shopify-accelerated-checkout-cart wallet-configs="[{"name":"shop_pay","wallet_params":{"shopId":18060489,"merchantName":"Torokhtiy Weightlifting"}},{"name":"amazon_pay","wallet_params":{"checkoutLanguage":"en_US","ledgerCurrency":"USD","placement":"Cart","sandbox":false,"merchantId":"AOIHXY15MESAM","productType":"PayAndShip","design":"C0002"}},{"name":"paypal","wallet_params":{"shopId":18060489,"countryCode":"US","merchantName":"Torokhtiy Weightlifting","phoneRequired":false,"companyRequired":false,"shippingType":"shipping","shopifyPaymentsEnabled":true,"hasManagedSellingPlanState":null,"requiresBillingAgreement":false,"merchantId":"4LEV9AGM2PRU6","sdkUrl":"https://www.paypal.com/sdk/js?components=buttons\u0026commit=false\u0026currency=USD\u0026locale=en_US\u0026client-id=AfUEYT7nO4BwZQERn9Vym5TbHAG08ptiKa9gm8OARBYgoqiAJIjllRjeIMI4g294KAH1JdTnkzubt1fr\u0026merchant-id=4LEV9AGM2PRU6\u0026intent=authorize"}}]" access-token="3aac887295b7f70c4c519bacb0e2d104" buyer-country="US" buyer-locale="en" buyer-currency="USD" shop-id="18060489" cart-id="de388aab327fb9f200ba40cc82bef3de" > <div class="wallet-button-wrapper"> <ul class='wallet-cart-grid wallet-cart-grid--skeleton' role="list" data-shopify-buttoncontainer="true"> <li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li> </ul> </div> </shopify-accelerated-checkout-cart> <small id="shopify-buyer-consent" class="hidden" aria-hidden="true"> One or more of the items in your cart is a recurring or deferred purchase. By continuing, I agree to the <span id="shopify-subscription-policy-button">cancellation policy</span> and authorize you to charge my payment method at the prices, frequency and dates listed on this page until my order is fulfilled or I cancel, if permitted. </small> </div>
Choosing a selection results in a full page refresh.
