Weightlifting Programs

4-Week Leg Strength Block 2


4 weeks   |   $15   |   Web, Text, Excel

This is another 4-week heavy squat emphasis training block. It can be used alone, or after the 4-Week Leg Strength Block 1 cycle.

Good For:
  • Leg strength
  • General strength
Notes:
  • This cycle uses a wide range of reps (10-3) to work on squat strength
  • Accompanying training is pretty light to allow for maximal squat training
  • This is one mesocycle from the 12-Week Complete Cycle

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Sample Week

Week 1 Day 1 Monday
Comments (14)  |  Help  |  Programs  |  Exercises

  • Back Squat - 65% x 10 x 3
  • Block Snatch (knee) - 70% x 3 x 5
  • Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
  • Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4
This is really a continuation of the previous 4 weeks in a 12 week cycle, but can be a standalone 4-week training block as well.

Week 1 of 4 (5 of 12)


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

  • Jerk - 70% x 3 x 5
  • Push Press - 75% x 5 x 2, 80% x 4 x 2
  • Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2
4 sets; no rest:
400 m row
10 1-arm KB clean + press/arm



Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 5 x 5
  • Block Clean (knee) - 70% x 3 x 5
  • Clean Pull on 2" Riser - 90% (of clean) x 3 x 4
  • SLDL - 60% (of back squat) x 5 x 3


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

  • Power Snatch - 65% x 3 x 4
  • Power Clean + Power Jerk - 65% (of PC) x 3 x 4
  • Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
5 sets; no rest:
8 pull-ups
8 ring push-ups



Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
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Rest Day


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Week 1 Day 6 Saturday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 3 x 8
  • Snatch - 70% x 3 x 2, 75% x 2 x 3
  • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
4 sets; no rest:
2 min jump rope
20 KB swings

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
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Rest Day


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8 Comments
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Serhii Homenko
February 10 2016
Hi Catalystathletics. I`am from Ukraine, so my English is bad, sorry)
Big thanks for your programs, finish "4-Week Leg Strength Block 1" and on last week 4-Week Leg Strength Block 2 now, beat my last PR in Push Press by 10 kg, and now it`s 155 kg. Lookin forward to test my Squat, Snatch and C&J.
P.S.: video of my PP in Instagram: crossfitmarinebay
Great job

Greg Everett
Peter Sekalias
April 17 2016
Hello,
What is the reasoning in this program and last(leg strength block 1), for two days being snatch highpulls? How come one day isnt snatch high pull and one day clean high pull? thank you!
Because in general athletes have less of a problem achieving adequate high in the pull of the clean relative to the snatch, and the high-pull in this case is primarily to work on the upper body mechanics for the pull under the snatch.

Greg Everett
Adam Kroll
November 21 2016
Hello, thanks for the great programs!

Is it possible to replace clean dead lifts for traditional deadlifts? If so, should I use the same percentage? Also, where can I put benching in to maintain? I train all 5 lifts but have seen great progress with your pr9grams and structuring. Thanks.
Adam - I would recommend keeping the deadlifts clean deadlifts so they transfer over to your clean. As far as benching goes, you can add that to your accessory work at the end of the workouts. Just make sure they aren't hindering your mobility. 

Alyssa Sulay
Jake Duncan
May 25 2020
Thanks for the resource. Sub hangs for blocks?
Yes

Greg Everett