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10 x 3 Squat Cycle
9 weeks

This program is built around a 10 x 3 squat cycle and its focus is building leg strength.

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Monday October 4 2010
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.
Tuesday October 5 2010
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+
Wednesday October 6 2010
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
Thursday October 7 2010
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
Saturday October 9 2010
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
Monday October 11 2010
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
Tuesday October 12 2010
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
Wednesday October 13 2010
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
Thursday October 14 2010
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
Saturday October 16 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max (no misses)
  • Stiff-legged deadlift - 3 x 5
Monday October 18 2010
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
Tuesday October 19 2010
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
Wednesday October 20 2010
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
Thursday October 21 2010
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
Saturday October 23 2010
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.
Monday October 25 2010
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
Tuesday October 26 2010
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
Wednesday October 27 2010
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
Thursday October 28 2010
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
Saturday October 30 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Stiff-legged deadlift - 3 x 5
Monday November 1 2010
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
Tuesday November 2 2010
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%
Wednesday November 3 2010
Comments (7)  |  Help  |  Programs  |  Exercises

  • Front squat - 81% x 3 x 10
  • Clean pull - 98% x 3 x 2
  • Clean deadlift - 108% x 3
Thursday November 4 2010
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
Saturday November 6 2010
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Stiff-legged deadlift - 3 x 5
Monday November 8 2010
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
Tuesday November 9 2010
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
Wednesday November 10 2010
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
Thursday November 11 2010
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
Saturday November 13 2010
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
Monday November 15 2010
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
Tuesday November 16 2010
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
Wednesday November 17 2010
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
Thursday November 18 2010
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
Saturday November 20 2010
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
Monday November 22 2010
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
Tuesday November 23 2010
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
Wednesday November 24 2010
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
Thursday November 25 2010
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
Saturday November 27 2010
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
Monday November 29 2010
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
Tuesday November 30 2010
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
Wednesday December 1 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Front squat - 80% x 1
  • Clean pull - 80% x 2 x 3
Thursday December 2 2010
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
  • Snatch balance - heavy single
Saturday December 4 2010
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.
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