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Russian Squat Cycle
6 weeks

This is a training cycle based on the Russian squat cycle

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Monday - Day 1
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch from blocks (mid-thigh) - 60% x 2 x 5
  • Power jerk - 60% x 2 x 5
  • Clean from blocks (mid-thigh) - 60% x 2 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)

Week 1

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

  • Snatch pull off blocks (mid-thigh) - 100% x 5 x 5
  • Back squat - 80% x 2 x 6
3 sets; no rest:
10 DB push press
10 DB hang high pull

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 2 x 5
  • Clean & jerk - 60% x 2 x 5
  • Hanging leg raise - 3 x 10
4 sets; no rest:
A1. Dips x 10
A2, Ring row x 10

Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (14)  |  Help  |  Programs  |  Exercises

  • Back squat - 80% x 3 x 6
  • Bulgarian split squat - 3 x 5 (light!)
  • RDL - 4 x 5
3 sets; no rest:
A1. GHR x 10
A2. Standing plate twist x 20

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 (6)  |  Help  |  Programs  |  Exercises

  • Snatch no-touch deadlift on riser - 50% x 3 x 3
  • Clean high pull - 70% x 5 x 5
  • Back squat - 80% x 2 x 6
3 sets:
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15

Questions? Get answers here or post in comments.
Sunday - Day 7
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 1 x 5
  • Power clean & jerk - 75% x 1 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)

Week 2

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (7)  |  Help  |  Programs  |  Exercises

  • Clean pull off blocks (mid-thigh) - 100% (of clean) x 5 x 5
  • Back squat - 80% x 4 x 6
  • Bulgarian split squat (DBs) - 3 x 8
3 sets; no rest:
15 KB swings
10 pull-ups

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

  • Snatch - 65% x 2 x 4
  • CJ - 65% x 2 x 4 (double only your weaker lift)
3 sets; no rest:
8 push press - 50%
15 Hanging leg raise

Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch high-pull - 70% (of snatch) x 5 x 5
  • Clean no-touch deadlift on riser - 70% (of clean) x 3 x 3
  • Back squat - 80% x 2 x 6
3 sets:
A1. Good morning x 5
A2. Planks - front/side, max hold (add weight if more than 1 min)

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - (60% x 1, 65% x 1, 70% x 1) x 2
  • Back squat - 80% x 5 x 6
  • Bulgarian split squat - 3 x 8
3 sets:
A1. RDL x 5
A2. KB cross-chop x 10/side

Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 2
  • Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 2
3 sets; no rest:
10 DB push press
3 rope climbs

Week 3


Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch pull off blocks - 110% (of snatch) x 3 x 5
  • Jerk rack support - 3 x 5 sec hold @ max weight
  • Back squat - 80% x 2 x 6
3 sets:
A1. Back extension x 10
A2. Planks front/side - max hold; add weight if more than 1 min

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 5
  • CJ - 70% x 1 x 5
3 sets; no rest:
A1. 1-arm DB row x 10
A2. Ring push-up x 10
A3. Hanging leg raise x 10

Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (11)  |  Help  |  Programs  |  Exercises

  • Back squat - 80% x 6 x 6
  • Bulgarian split squat (DBs) - 3 x 6
  • Good morning - 4 x 5
  • Sit-up variety of choice - 75 total


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

Rest

Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch no-touch deadlift on riser - 80% (of snatch) x 3 x 3
  • Back squat - 80% x 2 x 6
3 sets; no rest:
1-arm KB swing x 10/arm
1-arm KB clean + push press x 10/arm
1-arm KB snatch x 10/arm

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 (5)  |  Help  |  Programs  |  Exercises

  • Snatch from blocks (mid-thigh) - 65% x 2 x 5
  • Power jerk - 65% x 2 x 5
  • Clean from blocks (mid-thigh) - 65% x 2 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)

Week 4

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean pull off blocks (mid-thigh) - 110% (of clean) x 3 x 3
  • Back squat - 85% x 5 x 5
  • Bulgarian split squat (DBs) - 3 x 5
  • RDL - 4 x 5


Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 5 OTM
  • CJ - 60% x 1 x 5 OTM
4 sets; no rest:
10 KB clean & push press
2 rope climbs

Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch high-pull - 75% x 3 x 3
  • Clean no-touch deadlift on riser - 80% x 3 x 3
  • Back squat - 80% x 2 x 6
  • Planks - front/side - max hold (add weight if more than 1 min)


Questions? Get answers here or post in comments.
Friday - Day 26
Comments (5)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 4 x 4
  • Bulgarian split squat (DBs) - 3 x 5
  • Good morning - 4 x 5
3 sets; no rest:
15 sandbag push press
30 standing plate twist

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

Rest

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 6
  • Power clean & jerk - 80% x 1 x 6
4 sets; no rest:
10 1-arm KB swings/side
15 HLR

Week 5

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch pull off blocks - 115% (of snatch) x 3 x 3
  • Snatch push press - work up to a 3 RM
  • Back squat - 80% x 2 x 6
  • Planks - front/side max hold x 2 sets


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

  • Snatch - 70% x 1 x 5
  • CJ - 60% x 1 x 3
3 sets; no rest:
10 1-arm DB bench press
10 bent row

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

  • Back squat - 95% x 3 x 3
  • Bulgarian split squat - 3 x 4
  • RDL - 3 x 5
  • Ab work of choice


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

Rest

Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (7)  |  Help  |  Programs  |  Exercises

  • Clean pull off blocks - 115% (of clean) x 3 x 3
  • Power jerk + split jerk - 70% x 5 sets
  • Back squat - 80% x 2 x 6
3 sets:
A1. GHR x 10
A2. KB sidebend x 10/side

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 (4)  |  Help  |  Programs  |  Exercises

  • Hang muscle snatch - 55% x 5 x 3
  • Back squat - 100% x 2 x 2
  • Back extension - 3 x 10 (no weight)
  • Planks - front/side (no weight) x ~75% of max hold
Week 6

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 1 x 5
  • Clean & jerk - 50% x 1 x 5
  • HLR - 3 x 10


Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (2)  |  Help  |  Programs  |  Exercises

  • CJ - 50% x 1 x 5
  • Back squat - 80% x 2 x 6
  • Light ab work of choice - no more than 75 total reps


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (6)  |  Help  |  Programs  |  Exercises

  • 1-arm KB press - 3 x 15
  • 1-arm DB row - 3 x 15
  • Sit-up variety of choice - 60 total reps max


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

Rest

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back squat - Max
  • Snatch - lift according to how you feel
  • Clean & jerk - lift according to how you feel
Snatch/CJ: Take singles or doubles at whatever weight feels good today, even if it's 40-50%. Spend 15-30 minutes with each movement and don't worry about pushing the weight.

Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
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