Weightlifting Programs

Classic-Squat Wave Cycle


9 weeks   |   $15   |   Web, Text

This is a cycle w 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavy weights.

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Sample Week

Week 1 Day 1 Monday
Comments (22)  |  Help  |  Programs  |  Exercises

  • 3-position snatch (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
  • 2 power jerk + 1 split jerk - 65% x 5 sets; 1 min rest
  • Jerk dip squats with bands - 90% (of jerk) x 5 x 2
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 10; 2020; 1 min rest

Notes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders.

Week 1

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Week 1 Day 2 Tuesday
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Back squat - 80% x 5 x 5
3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups

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Week 1 Day 3 Wednesday
Comments (18)  |  Help  |  Programs  |  Exercises

  • 3-position clean (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
  • Hang snatch high pull - 65% x 3 x 4; 2 min rest
  • Snatch balance - max for day; 75% of that x 2 x 3
3 sets:
A1. Ab wheel x 12; 20 sec rest
A2. KB side bend x 12/side; 1 min rest

Notes: on snatch high pull, focus on maximal elbow elevation and orientation to the sides. Today this is an upper body pulling exercise. If you're unable to achieve a tight top position, reduce the weight until you can.

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 80% x 1 x 5
  • Snatch - 80% x 1 x 5
  • Front squat - 50% x 2 x 10; 1 min rest
3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up.

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Week 1 Day 5 Friday
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Rest

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Week 1 Day 6 Saturday
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Pause back squat - 3RM
3 sets:
A1. 5 Squat jumps; 20 sec rest
A2. 8 Stiff-legged deadlift; 2010; 90 sec rest

Notes: Pause back squats must have a minimum of 3-4 sec pause in the bottom position before recovery; focus on maximal acceleration up from the dead stop (no bouncing). Squat jumps are unweighted: jump vertical to maximum height, absorb into a full squat, catch the bounce as you would with a clean, and immediately jump again until all reps are complete; speed and change of direction at the bottom are key.

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Week 1 Day 7 Sunday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

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