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Chelsea's Leg Saver


9 weeks   |   $29   |   Web, Text, Excel

This is a cycle intended for athletes who can't manage frequent or intense squatting; it uses relatively low-intensity squats twice weekly. It also loads for only 2 weeks before unloading, so it's good for athletes who can't manage longer burdening periods.

"Excellent program for those dealing with any lower body issues while still maintaining leg strength and increases numbers little by little. I was also recovering from a shoulder issue going in to this program and I hit a comfortable 10kg push press 3RM within a week and a half!" - John E.

Good For:
  • Lifters who need to squat infrequently
  • Lifters who need shorter burdening periods
  • Overhead strength & stability
  • Competition lift improvement relative to squat strength
Notes: Some exercises use feel to determine weights; avoid grinding reps or failure

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Sample Week

Week 1 Day 1 Monday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch Pull + Snatch + Overhead Squat – 65% x 1+2+1 x 5
  • Snatch Deadlift on Riser – 85%x5x3
  • Back Squat – 65%x5x5
  • Back Squat Jump (% of Back Squat) – 20%x5x3
Week 1 of 9 – Chelsea’s Leg Saver

This is a cycle intended for athletes who can't manage frequent or intense squatting; it uses relatively low-intensity squats twice weekly. It also loads for only 2 weeks before unloading, so it's good for athletes who can't manage longer burdening periods.

Volume: Low-Moderate
Intensity: Moderate

Good For:
  • Lifters who need to squat infrequently
  • Lifters who need shorter burdening periods
  • Overhead strength & stability
  • Competition lift improvement relative to squat strength
Notes:
  • Some exercises use feel to determine weights; avoid grinding reps or failure


Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments  |  Help  |  Programs  |  Exercises

  • Power Jerk + Pause Jerk + Jerk (hold in split for 3 sec) – 65% x 1+1+1 x 5
  • Overhead Squat (2 sec eccentric; 3 sec pause in bottom) – 65%x3x4
  • Push Press – 65%x5x4


Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch – 3x5
  • Power Clean – 65%x3x5
  • Jerk Dip Squat – 75%x5x4
  • 1-Arm DB Overhead Walk - 3x50m/each arm


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean Pull + Clean + Jerk – 65% x 1+2+1 x 5
  • Clean Deadlift on Riser – 85%x5x3
  • Front Squat – 65%x4x5
  • Box Jump – 3x3


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

Rest Day

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Tall Snatch – 3x5
  • Snatch + Overhead Squat + Snatch + Snatch Balance – 70% x 1+1+1+1 x 5
  • Clean + Front Squat + Jerk + Clean + Jerk – 70% x 1+1+1+1+1 x 5
  • Snatch Push Press – 65%x5x4


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

Rest Day

Questions? Get answers here or post in comments.




5 Comments
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John Erik Eustaquio
March 26 2017
Excellent program for those dealing with any lower body issues while still maintaining leg strength and increases numbers little by little. I was also recovering from a shoulder issue going in to this program and I hit a comfortable 10kg push press 3RM within a week and a half!
Lily Astralaga
March 10 2019
Really excited about this program but I only workout 4 days a week what days should.my focus be on?
Lily - If you're only available to train 4 days a week, you can always spread out the exercises on one of the days to the other days to still get all of the exercises in. Does that makes sense?

Alyssa Sulay
Gary Pinkham
March 15 2021
Just curious. The description says Squats twice weekly but the sample shows 5 out of 5 days with squats. Is the sample just not accurate or am I mis understanding this one? (will probably still do it. .but was curious)
thanks!
2 days with actually squatting for the sake of squatting - OHS, jerk dip squats (very shallow) and FS in a CJ complex don't really count.

Greg Everett