LC plan - example

 4-weeks training plan in LC, beginner level, women, bodyweight is 70 kg, 25 years old, possible is Kbs 8, 12, 16, 20, 24, 28, 32 kg in pair

LC OA – long cycle one arm

Week 1

1 – Monday

LC 12+12kg/6reps/1min – 5 sets with rest 1 min then 5 min rest video last set

LC OA 16kg/6+6reps/1+1min – 5 sets with rest 1 min then 5 min rest

LC 8+8kg/30reps/5min

High fixation OA 12kg – 3 sets

2 – Wednesday

Jerk 12+12kg/10reps/1min – 5 sets with rest 1 min then 5 min rest

Jerk OA 16kg/10+10reps/1+1min – 5 sets with rest 1 min then 5 min rest

Jerk 8+8kg/50reps/5min – video

Farmer walking 12+12kg – 10 min

3 – Friday

LC 8+8kg/10min – free pace rest 5-10min

Clean to the chest 12+12kg/5min free pace rest 5 min

Clean to the chest OA 16kg/5+5min free pace

Week 2

4 – Monday

LC 12+12kg/6reps/1min – 10 sets with rest 1 min then 5 min rest video last set

LC 8+8kg/42reps/7min

High fixation OA 16kg – 3 sets

5 – Wednesday

Jerk OA 16kg/10+10reps/1+1min – 10 sets with rest 1 min then 5 min rest

Jerk 8+8kg/60reps/6min - video

Farmer walking 16+16kg – 10 min

6 – Friday

LC 12+12kg/40reps/5min – pace 8 rpm

Clean to the chest 12+12kg/5min – free pace

Jerk 12+12kg/5min – free pace

Swings 16kg – 60+60reps – 2 sets

Week 3

7 – Monday

LC 12+12kg/6reps/1min – 10 sets with rest 1 min then 5 min rest video last set

LC 8+8kg/60reps/10min - video

Farmer walking 16+16kg – 10 min

8 – Wednesday

LC 16+16kg/6reps/1min – 5 sets with rest 1 min then 5 min rest

LC 12+12kg/12reps/2min – 5 sets rest 1-2 min

High fixation OA 16kg – 3 sets

9 – Friday

LC OA 20kg/6+6reps/1+1min – 5 sets with rest 1 min then rest 5 min

LC 12+12kg/18reps/3min – 3 sets rest 2 min

Swings 20kg – 40+40reps 3 sets

Week 4

10 – Monday

Farmer walking 16+16kg – 10 min

11 – Wednesday

LC/15+15reps/1+1min

12 – Friday

LC 12+12kg/50reps/10min pace 5 rpm video