STRONG | 12-Week Strength & Olympic Lifting
Nick Urankar - Zeus Method
Olympic LiftingWalk up to the bar knowing why you are there.
You want stronger lifts, sharper execution and training that leads somewhere. STRONG gives you 12 weeks of assigned strength and Olympic lifting so you can focus on doing the work and tracking what improves.
60 sessions. Three progressive blocks. One clear direction.
- Weeks 1–4: Build your foundation. Establish working weights, progress your strength reps and practice the Olympic lifts.
- Weeks 5–8: Build and refine. Work through assigned snatches, cleans, jerks, squats, pulls and complexes with progressive loading.
- Weeks 9–12: Prepare and test. Manage volume, rehearse your lifts and taper before separate tests for snatch, clean and jerk, push press, back squat and deadlift.
Know what to do. See what improves. Your movements, sets, loading guidance, rest and coaching notes are laid out. Every section has a weight, time, rounds or completion score. Record your work in TrainHeroic and build a training history you can use.
Is this your next program? STRONG is for experienced lifters who are already comfortable with Olympic lifting and want a structured progression. Train five days per week and allow 60–90 minutes on combined lifting days. Start Day 1 on Monday; week 12 includes Thursday recovery before the final strength tests.
Created by Nick Urankar, five-time CrossFit Games athlete and online coach since 2012. You bring the effort. Your plan gives it direction.
$37 once. All 12 weeks. Lifetime access. Choose your start date, open your first session in TrainHeroic and begin building toward test week. Repeat the plan when you are ready. Never Zero.
A | Back Squat — Iron12
A
10 sets of 3 Back Squat. Sets 1-5: progressive warm-up from light to just below Set 6; rest about 2 minutes. Sets 6-10: five working sets, rest a full 3 minutes. Establish these weights in Week 1 and keep them unchanged through Week 4. Select Set 10 about 30-40 lb below a current technically sound 3RM; Set 6 = top minus 40 lb, Set 7 minus 30, Set 8 minus 20, Set 9 minus 10, Set 10 top. If these increments fall below a usable bar weight, use smaller evenly spaced increments. Week 1: 3 reps each set. Never force a failed rep. Keep the same working weights while reps rise 3/4/5/7. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
B | Full Squat Clean — Technique
B
Every minute x 10 sets: 2 Full Squat Clean. Start with an empty bar and build toward about 50% of your established Full Squat Clean max. Establish controlled Olympic working loads. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
C | Full Squat Clean — Build
C
Every 2:30 x 6 sets: 3 Full Squat Cleans. Start where the technique block finished. Use reset singles, lower/drop safely and set up deliberately. Build only while positions remain sound. Rest the remaining interval. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
D | Full Squat Clean — 20 Reps
D
20 reps for time at 90% of today's heaviest completed set from the build block. Use controlled reset singles; quality before speed. For clean and jerk, one clean plus one split jerk counts as one rep. Stop at 10 minutes if unfinished and log reps. SCORING: Enter completion time; record load and completed reps if capped in comments.
A | Power Snatch — Technique
A
Every minute x 10 sets: 2 Power Snatch. Start with an empty bar and build toward about 50% of your established Power Snatch max. Establish controlled Olympic working loads. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
B | Power Snatch — Build
B
Every 2:30 x 6 sets: 3 Power Snatchs. Start where the technique block finished. Use reset singles, lower/drop safely and set up deliberately. Build only while positions remain sound. Rest the remaining interval. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
C | Power Snatch — 20 Reps
C
20 reps for time at 80-90% of today's heaviest completed set from the build block. Use controlled reset singles; quality before speed. For clean and jerk, one clean plus one split jerk counts as one rep. Stop at 10 minutes if unfinished and log reps. SCORING: Enter completion time; record load and completed reps if capped in comments.
A | Push Press — Iron12
A
10 sets of 3 Push Press. Sets 1-5: progressive warm-up from light to just below Set 6; rest about 2 minutes. Sets 6-10: five working sets, rest a full 3 minutes. Establish these weights in Week 1 and keep them unchanged through Week 4. Select Set 10 about 30-40 lb below a current technically sound 3RM; Set 6 = top minus 40 lb, Set 7 minus 30, Set 8 minus 20, Set 9 minus 10, Set 10 top. If these increments fall below a usable bar weight, use smaller evenly spaced increments. Week 1: 3 reps each set. Never force a failed rep. Keep the same working weights while reps rise 3/4/5/7. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
B | Squat Clean + Split Jerk — Technique
B
Every minute x 10 sets: 2 Squat Clean + Split Jerk. Start with an empty bar and build toward about 50% of your established clean and jerk max. Establish controlled Olympic working loads. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
C | Squat Clean + Split Jerk — Build
C
Every 3 minutes x 6 sets: 5 squat clean + split jerks. Start where the technique block finished. Use reset singles, lower/drop safely and set up deliberately. Build only while positions remain sound. Rest the remaining interval. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
D | Squat Clean + Split Jerk — 20 Reps
D
20 reps for time at 90% of today's heaviest completed set from the build block. Use controlled reset singles; quality before speed. For clean and jerk, one clean plus one split jerk counts as one rep. Stop at 10 minutes if unfinished and log reps. SCORING: Enter completion time; record load and completed reps if capped in comments.
A | Deadlift — Iron12
A
10 sets of 3 Deadlift. Sets 1-5: progressive warm-up from light to just below Set 6; rest about 2 minutes. Sets 6-10: five working sets, rest a full 3 minutes. Establish these weights in Week 1 and keep them unchanged through Week 4. Select Set 10 about 30-40 lb below a current technically sound 3RM; Set 6 = top minus 40 lb, Set 7 minus 30, Set 8 minus 20, Set 9 minus 10, Set 10 top. If these increments fall below a usable bar weight, use smaller evenly spaced increments. Week 1: 3 reps each set. Never force a failed rep. Keep the same working weights while reps rise 3/4/5/7. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
B | Squat Snatch — Build
B
Every minute x 10 sets: 1 full squat snatch. Empty bar toward 50% established max. Then every 90 seconds x 6 sets: 1 full squat snatch, building to a challenging technically sound single. Do not chase misses. Establish controlled Olympic working loads. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
C | Squat Snatch — Practice
C
15-minute EMOM: 1 full squat snatch. Use a practice weight from the build that you can make consistently; reduce below the heaviest set as needed. Score practice load, record successful reps out of 15. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
A | Front Squat + Push Jerk — Build
A
Complex: 3 front squats + 2 push jerks, without dropping the bar. Four warm-up sets with empty bar/light loads. Then every 2 minutes x 5 sets: 1 complex, building to a technically sound heavy set. Establish controlled Olympic working loads. SCORING: Enter the heaviest successful prescribed set in the weight score. Record all set weights/reps and effort in comments.
B | Complex — Seven-Minute Density
B
7-minute AMRAP: 3 front squats + 2 push jerks. Use 50-70% of today's heaviest successful complex. Each unbroken complex is one round. Rest between rounds; stop before missed reps. SCORING: Enter complete rounds; record partial work and load in comments.
Nick Urankar
Founder of Zeus Method and a five-time CrossFit Games athlete. Nick has coached online since 2012, helping people build strength, improve their skills and train consistently. His approach: purposeful progression, clear coaching and consistency over perfection. Never Zero.
Step up to the bar with a plan. Build your strength, sharpen your lifts and finish with results you can measure. Get all 60 sessions, coaching notes and lifetime access for $37 once. Choose your start date and get to work. Never Zero.
Get STRONG | 12-Week Strength & Olympic Lifting
