Russian Squat Cycle

6 weeks | $15 | Web, Text

This is a simple training cycle based on the so-called Russian squat cycle that works toward testing a max back squat at the end of week 6.

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Sample Week

Week 1 Day 1 Monday
Comments (16) | Help | Programs | Exercises

Snatch from blocks (mid-thigh) - 60% x 2 x 5
Power jerk - 60% x 2 x 5
Clean from blocks (mid-thigh) - 60% x 2 x 5

3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)

Week 1

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Week 1 Day 2 Tuesday
Comments (14) | Help | Programs | Exercises

Snatch pull off blocks (mid-thigh) - 100% x 5 x 5
Back squat - 80% x 2 x 6

3 sets; no rest:
10 DB push press
10 DB hang high pull

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Week 1 Day 3 Wednesday
Comments (9) | Help | Programs | Exercises

Snatch - 60% x 2 x 5
Clean & jerk - 60% x 2 x 5
Hanging leg raise - 3 x 10

4 sets; no rest:
A1. Dips x 10
A2, Ring row x 10

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Week 1 Day 4 Thursday
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Back squat - 80% x 3 x 6
Bulgarian split squat - 3 x 5 (light!)
RDL - 4 x 5

3 sets; no rest:
A1. GHR x 10
A2. Standing plate twist x 20

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Week 1 Day 5 Friday
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Rest

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Week 1 Day 6 Saturday
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Snatch no-touch deadlift on riser - 50% x 3 x 3
Clean high pull - 70% x 5 x 5
Back squat - 80% x 2 x 6

3 sets:
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15

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Week 1 Day 7 Sunday
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Rest

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3 Comments

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Ethan McGrath

March 18 2020

Hi,

How much rest should we take between squat sets? For example, should we maintain a 2min rest for each set throughout the entire 6 weeks of squatting?

Thanks

Ethan - Yes, for this cycle, I would rest at least 2 minutes.

Alyssa Sulay

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