Classic-Squat Wave Cycle
Training Programs  >  Classic-Squat Wave Cycle

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.

Register for Instant Access

Our weightlifting training programs are currently used by 104,456 athletes around the world! Register to join them with a free or premium account.
  • 62 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $15/month!
  • DOES NOT include app access; purchase directly from app

Register Now   Login

Please Log in

Please login or register to access this training program.

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

Questions? Get answers here or post in comments.
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

Questions? Get answers here or post in comments.
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.

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (5)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
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.

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.


0 Comments
Please log in to post a comment