Olympic Weightlifting Programs
Workouts Menu


Training Programs


View by Date

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!


Export Cycle as Word Doc






Comments
Be the first to comment!
Name
Comment
Verify
 



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.
Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design


Training Programs


View by Date




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine