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Classic-Squat Wave Cycle
9 weeks

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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Monday - Day 1
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.
Tuesday - Day 2
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.
Wednesday - Day 3
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.
Thursday - Day 4
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.
Friday - Day 5
Comments (5)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (14)  |  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.
Sunday - Day 7
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (8)  |  Help  |  Programs  |  Exercises

  • Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest
  • Power jerk - 65% x 2 x 6; 1 min rest
  • Jerk dip squats with bands - 95% (of jerk) x 2 x 4
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 14; 2020; 1 min rest

Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets:
A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest
A2. Chin-ups x AMRAP

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (5)  |  Help  |  Programs  |  Exercises

  • Block/hang clean (mid-thigh) - 65% x 2 x 6; 1 min rest
  • Hang clean high pull - 70% x 3 x 4
  • Snatch balance - max for day; 80% of that x 2 x 2
3 sets:
A1. Ab wheel x 12-15; 20 sec rest
A2. Side bend x 10-12; 1 min rest

Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 55% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 12
A2. Press x 5-7

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat - 2RM
3 sets:
A1. 4 Squat jumps; 20 sec rest
A2. 4-6 Stiff-legged deadlift; 2010; 90 sec rest

Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (9)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 10; 1 min rest
  • Jerk - 75% x 2 x 10; 1 min rest
  • Jerk dip squat - 100% x 2 x 4
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 16; 2020; 1 min rest

Week 3


Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - 90% x 1 x 5
3 sets:
A1. Good morning (wide stance, straight knee) x 4-6; 30 sec rest
A2. Chin-ups x AMRAP

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (8)  |  Help  |  Programs  |  Exercises

  • Power clean - 75% x 2 x 10; 1 min rest
  • Hang snatch high-pull - 70% x 3 x 4
  • Snatch balance - Max for day
3 sets:
A1. Ab wheel x 15+; 20 sec rest
A2. Side bend x 8-10; 1 min rest

Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - 60% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 15
A2. Dips x 10

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - Max
3 sets:
A1. 3 Squat jumps; 20 sec rest
A2. 3-5 Stiff-legged deadlift; 2010; 90 sec rest

Questions? Get answers here or post in comments.
Sunday - Day 21
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 65% x 2 x 10
  • Snatch pull - 85% x 5 x 5
  • Jerk - max for day
3 sets:
A1. Depth jump x 3
A2. GHB sit-up x 12

Week 4

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Back squat - 78% x 5 x 5
3 sets:
A1. Good morning (squat stance, unlocked knee) x 8-10
A2. DB row x 8-10

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (6)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 65% x 2 x 10
  • Clean pull - 85% x 5 x 5
  • Hang snatch high-pull - 70% x 4 x 4
  • Snatch balance - max for day; 75% of that x 3 x 3
3 sets:
A1. V-ups x 10-15
A2. Standing plate twist x 30 (15/side)

Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Front squat - 50% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 12
A2. Incline bench press (45 dg) x 10

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (7)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Pause Back squat - 3RM
3 sets:
A1. Box jump x 5
A2. 3-5 Stiff-legged deadlift; 2010

Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (10)  |  Help  |  Programs  |  Exercises

  • Power snatch - max; 75% of that x 2 x 4
  • Power jerk - max; 75% of that x 2 x 4
  • Jerk springs - 90% (of jerk) x 5 x 5
4 sets:
A1. 4 box jumps
A2. 10 Hanging leg raise

Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession.

Week 5

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (10)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 90% x 1 x 3
  • Snatch - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets:
A1. Reverse hyper x 10 (weighted)
A2. Barbell bent row x 10

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power clean - max; 75% of that x 2 x 4
  • Hang clean high-pull - 70% x 3 x 4
  • Snatch balance - max; 80% of that x 2 x 2
3 sets:
A1. TGU (lunge) x 5/side
A2. V-up x 15

Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 55% x 2 x 10; 1 min rest
4 sets:
A1. GHR x 10
A2. Dips x 10

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (9)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat - 2RM
3 sets:
A1. SLDL x 8
A2. Chin-ups (supinated) x amrap

Questions? Get answers here or post in comments.
Sunday - Day 35
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 36
Comments (12)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 10; 1 min rest
  • Power jerk - 75% x 2 x 10; 1 min rest
  • Snatch pull - 95% (of snatch) x 3 x 3
4 sets:
A1. 4 box jumps
A2. 12 Hanging leg raise

Week 6

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - 90% x 1 x 5
3 sets:
A1. Reverse hyper x 15 (weighted)
A2. Barbell bent row x 10 (add weight from last week)

Notes: Don't push PR attempts today unless you're sure they're going to happen.

Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (11)  |  Help  |  Programs  |  Exercises

  • Power clean - 75% x 2 x 10; 1 min rest
  • Clean pull - 95% (of clean) x 3 x 3
  • Hang snatch high-pull - 70% x 2 x 4
  • Snatch balance - max
3 sets:
A1. TGU (lunge) x 5/side
A2. V-up x 18

Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max
4 sets:
A1. GHR x 12
A2. Dips x 10

Notes: Same as Tuesday - Don't push PRs for the snatch and CJ unless you're sure you can make them. Go all out on the front squat.

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Ice, massage, contrast - whatever you need for PR attempts tomorrow!

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - max
  • Back squat - max
3 sets:
A1. SLDL x 6
A2. Chin-ups (supinated) x amrap

Questions? Get answers here or post in comments.
Sunday - Day 42
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 43
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 50 total
Week 1

Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (9)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest

Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (8)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 10/side


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (4)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 3 sets
  • 2-position clean (floor, mid-thigh) - 60% x 3 sets
  • Push press - max
3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest

Questions? Get answers here or post in comments.
Friday - Day 47
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 48
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 10; no rest
A2. Hanging leg raise x 15

Questions? Get answers here or post in comments.
Sunday - Day 49
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 50
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Snatch pull - 95% x 3 x 3
  • Snatch Deadlift - 105% x 3 x 3
  • Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 55 total
Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (4)  |  Help  |  Programs  |  Exercises

  • Muscle snatch -- max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 85% x 1; 70% x 2 x 2
3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs

Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 95% x 3 x 3
  • Clean deadlift - 103% x 3 x 3
  • Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
  • Russian twist - 3 x 12/side


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (15)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 1 x 3
  • Block/Mid-hang muscle snatch - 65% x 3 x 3
  • Block/Mid-hang snatch - 70% x 3 x 3
  • Block/Mid-hang clean - 70% x 3 x 3
3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest

Questions? Get answers here or post in comments.
Friday - Day 54
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Front squat - max for day
3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20

Questions? Get answers here or post in comments.
Sunday - Day 56
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 57
Comments (16)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Snatch pull - 97% x 3 x 3
  • Snatch deadlift - 105% x 3 x 3
  • Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 60 total
Week 3

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (15)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - max for day
  • Power snatch - 75% x 2 x 3
  • Jerk - max for day; 80% of that x 2 x 2
3 sets:
15 sledgehammer swings / side
15 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 3
  • Clean pull - 97% x 3 x 3
  • Clean deadlift - 105% x 2 x 3
  • Back squat - 81% x 2 x 5; follow each set with 3 box jumps
  • Russian twist - 3 x 15/side


Questions? Get answers here or post in comments.
Thursday - Day 60
Comments (3)  |  Help  |  Programs  |  Exercises

  • Jerk - 80% x 2 x 2; 85% x 2 x 2
  • Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
  • Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2
3 sets:
A1. Ring push-ups x AMRAP; no rest
A2. 20 walking suitcase lunges (1 db at side); 30 sec rest

Questions? Get answers here or post in comments.
Friday - Day 61
Comments (23)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 62
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day; 10 min rest
  • Clean & jerk - max for day; 10 min rest
  • Back squat - max for day
  • Good morning - 3 x 10


Questions? Get answers here or post in comments.
Sunday - Day 63
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
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