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10 sets of 3 Squat Cycle
9 weeks

This program is built around a 10 x 3 squat cycle and its focus is building leg strength. Read this! The squats are NOT 3 sets of 10 reps!


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Monday - Day 1
Comments (16)  |  Help  |  Programs  |  Exercises

  • Snatch + hang power snatch + hang snatch - 50-60% x 5 sets
  • Clean + hang power clean + jerk - 50-60% x 5 sets
  • Sit-ups - 3 x 15

Week 1 of 9

This will be a 9-week cycle. This first week will be very easy to get everyone recovered for the following 8 weeks.

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (8)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 3 x 3 med wt
  • Power snatch - 60% x 1 x 5
  • Power clean & power jerk - 60% x 1 x 5
3 sets; no rest:
10 KB push press
5 box jumps - mid-thigh+

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

  • Front squat - 70% x 3 x 4
  • Clean pull - 80% (of clean) x 3
  • Clean deadlift - 90% (of clean) x 3
  • Standing plate twist - 3 x 10/side


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (9)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - med-heavy single
  • Overhead squat - 3 x 2 med weight
  • Stiff-legged deadlift - 2 x 5 med weight
3 sets; no rest:
15 Chinese DB rows/arm
1 min max jump rope reps

Questions? Get answers here or post in comments.
Friday - Day 5
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

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

  • Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
  • Clean & jerk - (65% x 1, 70% x 1, 75% x 1) x 3
  • Back squat - 80% x 1 x 3


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 (15)  |  Help  |  Programs  |  Exercises

  • Back squat - 75% x 3 x 10
  • Snatch pull - 90% (of snatch) x 3 x 2
  • Snatch deadlift - 100% (of snatch) x 3
  • Snatch push press - 3 x 5
Week 2 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (8)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - work quickly up to a heavy single
  • Snatch (60% x 1, 65% x 1, 70% x 1) x 3
  • Jerk - max for day
Max sets in 5 minutes:
5 sandbag cross-body shoulder/side
10 sandbag bent row
10 sandbag shoulder-to-shoulder push press

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (13)  |  Help  |  Programs  |  Exercises

Front squat - 75% x 3 x 10
Clean pull - 90% (of clean) x 3 x 2
Clean deadlift - 100% (of clean) x 3

Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (10)  |  Help  |  Programs  |  Exercises

  • Power clean - (60%x1, 65%x1, 70%x1) x 3
  • Overhead squat - max for the day
4 sets; no rest:
15 DB muscle snatch
15 pull-ups

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max (no misses)
  • Stiff-legged deadlift - 3 x 5


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

Rest

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back squat - 78% x 3 x 10
  • Snatch pull - 93% (of snatch) x 3 x 2
  • Snatch deadlift - 103% x 3 x 1
Week 3 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (10)  |  Help  |  Programs  |  Exercises

  • Power snatch - (60% x 1, 65% x 1, 70% x 1) x 3
  • Jerk - heavy single
3 sets:
5 snatch push press - 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (7)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 3 x 10
  • Clean pull - 93% (of clean) x 3 x 2
  • Clean deadlift - 103% (of clean) x 3 x 1
  • Sit-ups - 3 x max


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

  • Clean - (60% x 1, 65% x 1, 70% x 1) x 3
  • Snatch balance - heavy single
3 sets; no rest:
15 pull-ups
10 KB clean & push press/arm

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 - 80-90% x 1
  • Clean & jerk - 80-90% x 1
  • Front squat - 80-90% x 1
  • Stiff-legged deadlift - 3 x 5
Aim to hit one single on these lifts between 80-90% depending on how you're feeling. Don't push it beyond what can be done technically well.

Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 22
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back squat - 81% x 3 x 10
  • Snatch pull - 96% (of snatch) x 3 x 2
  • Snatch deadlift - 106% x 3 x 1
Week 4 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
  • Jerk - heavy single
3 sets:
5 snatch push press - 73%; no rest
15 kipping pull-ups
1 min rest

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (9)  |  Help  |  Programs  |  Exercises

  • Front squat - 78% x 3 x 10
  • Clean pull - 96% (of clean) x 3 x 2
  • Clean deadlift - 100% (of clean) x 3 x 1


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power clean - (65% x 1, 70% x 1, 75% x 1) x 3
  • Overhead squat - heavy single
4 sets; no rest:
12 DB hang high-pull
12 push-ups

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Stiff-legged deadlift - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (9)  |  Help  |  Programs  |  Exercises

  • Back squat - 84% x 3 x 10
  • Snatch pull - 98% x 3 x 2
  • Snatch deadlift - 108% x 3
Week 5 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power snatch - (65% x 1, 70%x 1, 75% x 1) x 3
  • Jerk - heavy single
3 sets; no rest:
20 m farmer's walk
5 Snatch push press - 76%

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

  • Front squat - 81% x 3 x 10
  • Clean pull - 98% x 3 x 2
  • Clean deadlift - 108% x 3


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

  • Clean - (65% x 1, 70% x 1, 75% x 1) x 3
  • Snatch balance - heavy single
With no rest:
Pull-ups - 10-8-6-4-2 reps
KB swing - 10-8-6-4-2 reps

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Stiff-legged deadlift - 3 x 5


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 (11)  |  Help  |  Programs  |  Exercises

  • Back squat - 86% x 2 x 10
  • Snatch pull - 100% (of snatch) x 3 x 2
  • Snatch deadlift - 110% (of snatch) x 3
Week 6 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Jerk - heavy single
  • Snatch push press - 3 x 4
3 sets; no rest:
15 GHB sit-ups
15 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (5)  |  Help  |  Programs  |  Exercises

  • Front squat - 84% x 2 x 10
  • Clean pull - 100% (of clean) x 3 x 2
  • Clean deadlift - 110% (of clean) x 3


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (9)  |  Help  |  Programs  |  Exercises

  • Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
  • Overhead squat - heavy single
3 sets; no rest:
10 1-arm KB swing
10 1-arm KB push press
Complete 10+10 each set before switching sides

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

Rest

Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 80-90% x 1
  • Clean & jerk - 90-90% x 1
  • Back squat - 80% x 1
  • SLDL - 3 x 5


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 (6)  |  Help  |  Programs  |  Exercises

Back squat - 88% x 2 x 8
Snatch pull - 102% (of snatch) x 2 x 2
Snatch deadlift - 112% x 2

Week 7 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power snatch - 60% x 1 x 5; 1 min rest
  • Jerk - heavy single
  • Snatch push press - 3 x 3
3 sets; no rest:
350 m row
10 sandbag push press

Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (4)  |  Help  |  Programs  |  Exercises

  • Front squat - 86% x 2 x 6
  • Clean pull - 102% (of clean) x 2
  • Clean deadlift - 112% (of clean) x 2


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (8)  |  Help  |  Programs  |  Exercises

  • Clean - 60% x 1 x 5; 1 min rest
  • Snatch balance - heavy single
3 sets; no rest:
10 KB swing
5 box jumps; mid-thigh+
10 sandbag bent row

Questions? Get answers here or post in comments.
Friday - Day 47
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

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

  • Front squat - max
  • Snatch - 70% x 1 x 5
  • Clean & jerk - 70% x 1 x 5
  • Stiff-legged deadlift - 3 x 5


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

Rest

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

  • Back squat - 90% x 2 x 4
  • Snatch pull - 104% (of snatch) x 2 x 2
  • Snatch deadlift - 114% (of snatch) x 2
Week 8 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 5; 1 min rest
  • Jerk - heavy single
  • Snatch push press - heavy single
3 sets; no rest:
10 sandbag halfmoons/side
10 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (2)  |  Help  |  Programs  |  Exercises

  • Front squat - 88% x 2 x 3
  • Clean pull - 104% (of clean) x 2 x 2
  • Clean deadlift - 114% (of clean) x 2


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
  • Overhead squat - heavy single
30 sec each exercise; 3 sets:
Push ball (light and fast)
KB swing
DB hang high-pull


Questions? Get answers here or post in comments.
Friday - Day 54
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Back squat - 80% x 1
  • Stiff-legged deadlift - 3 x 5


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 (1)  |  Help  |  Programs  |  Exercises

  • Power snatch - 60% x 1 x 5
  • Back squat - 93% x 1
  • Snatch pull - 80% x 2 x 3
Week 9 of 9

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Jerk - heavy single
  • Snatch push press - 3 x 3


Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (3)  |  Help  |  Programs  |  Exercises

  • Front squat - 80% x 1
  • Clean pull - 80% x 2 x 3


Questions? Get answers here or post in comments.
Thursday - Day 60
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
  • Snatch balance - heavy single


Questions? Get answers here or post in comments.
Friday - Day 61
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 62
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back squat - max
  • Deadlift - max
Don't expect big numbers in the deadlift today - you should be tired after the squats.

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

Rest

Questions? Get answers here or post in comments.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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