Olympic Weightlifting Programs
Workouts Menu


Training Programs


View by Date

4-Week Leg Strength Block 1
4 weeks

This is a 4-week block of heavy squat strength emphasis.

"25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick

"That is a 30 lb PR from a previous best. The percentages and volume was just right for my body. Thanks for the blog, Greg." - Brandon

"352 BS, a PR by 30. That's at bw of 168, 49 y/o. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle." - David

"BS went up 30lbs. C&J went up 25lbs!!!" - Stefan

Volume: Moderate-High
Intensity: Moderate-High

Good For:
  • Leg strength
  • General strength
Notes:
  • This cycle uses a wide range of reps (10-3) to work on squat strength
  • Accompanying training is pretty light to allow for maximal squat training
  • This is one mesocycle from the 12-Week Complete Cycle


Download Excel Spreadsheet

Export Cycle as Word Doc






Comments
Be the first to comment!
Name
Comment
Verify
 



Monday - Day 1
Comments (22)  |  Help  |  Programs  |  Exercises

  • Back Squat - 65% x 10 x 3
  • Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
  • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
  • Overhead Squat - 65% x 3 x 5
Week 1 of 4 (1 of 12)

This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.


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

  • Jerk behind the neck - 70% x 3 x 5
  • Push Press - 75% x 5 x 4
  • Jerk dip squat - 80% (of jerk) x 5 x 3
3 sets; no rest:
2 min jump rope
15 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 5 x 5
  • Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
  • Halting Clean Deadlift - 80% (of clean) x 3 x 3
  • SLDL - 60% (of back squat) x 5 x 3


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3 x 4
  • Power Clean - 65% x 3 x 4
  • Power Jerk - 65% x 3 x 4
  • Snatch High-Pull - 70% x 3 x 3
3 sets; no rest:
600 m row
15 DB push press

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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 3 x 8
  • Snatch - 70% x 3 x 2, 75% x 2 x 3
  • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
  • Snatch High-Pull - 70% (of snatch) x 3 x 3


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 70% x 10 x 3
  • Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
  • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2
  • Overhead Squat - 65% x 3 x 2, 70% x 3 x 3
Week 2 of 4 (2 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (5)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 75% x 3 x 5
  • Push Press - 75% x 5 x 2, 80% x 5 x 2
  • Jerk Dip Squat - 85% (of jerk) x 5 x 3
4 sets; no rest:
10 pull-ups
15 KB swings



Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 5 x 5
  • Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
  • Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2
  • SLDL - 65% (of back squat) x 5 x 3


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

  • Power Snatch - 65% x 3 x 2, 70% x 3 x 2
  • Power Clean - 65% x 3 x 2, 70% x 3 x 2
  • Power Jerk - 65% x 3 x 2, 70% x 3 x 2
  • Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
4 sets; no rest:
10 1-arm KB push press/side
200 rope jumps (or 2 min max)



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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back Squat - 85% x 3 x 8
  • Snatch - 75% x 3 x 3, 80% x 2 x 2
  • Clean & Jerk - 75% x 3 x 2, 80% x 2 x 2
  • Snatch High-Pull - 70% (of snatch) x 3, 75% x 3 x 2


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

Rest Day


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

  • Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps)
  • Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
  • Halting Snatch Deadlift (hip) - 85% x 3 x 3
  • Overhead Squat - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
Week 3 of 4 (3 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (6)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)
  • Push Press - 75% x 5, 80% x 5 x 2, 85% x 5
  • Jerk Dip Squat - 85% (of jerk) x 5 x 3
For 5 min:
5 1-arm KB swing/arm
5 1-arm KB clean & push press/arm
5 1-arm KB snatch/arm

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (1)  |  Help  |  Programs  |  Exercises

  • Back Squat - 83% x 5 x 5 (up wt on last set if you feel good - no failed reps)
  • Block (or hang) clean (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
  • Halting Clean Deadlift (upper thigh) - 85% x 3 x 3
  • SLDL - 65% (of back squat) x 5, 70% x 5 x 3


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 3
  • Power Clean - 65% x 3, 70% x 3 x 2, 75% x 3
  • Power Jerk - 65% x 3, 70% x 3 x 2, 75% x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 3
5 (2-4-6 rep) ladders (60 total reps):
Chin-up
Dips


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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
  • Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
  • Back Squat - 88% x 3 x 8 (up wt on last set if you feel good)
  • Snatch High-Pull - 75% (of snatch) x 3 x 3


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

Rest Day


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

  • Snatch - 60% x 2 x 5
  • Clean & Jerk - 60% x 1 x 5
  • Back squat - 50% x 2 x 3 (focus on acceleration up)
This will be a very light and easy week in preparation for max back squat testing on Saturday.

Week 4 of 4 (4 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 1 x 4, 70% x 1 x 3
  • Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3
  • Squat jump - 3 x 3
3 sets; no rest:
10 DB row/arm
10 1-arm DB bench press/arm

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 5
  • Clean & Jerk - 60% x 1 x 5
  • Back Squat - 40% x 2 x 3 (focus on acceleration up)
  • Squat jump - 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (3)  |  Help  |  Programs  |  Exercises

  • Hang Power Snatch - 60% x 1 x 5
  • Hang Power Clean & Power Jerk - 60% x 1 x 5
  • Box Jump - 3 x 3
3 sets; no rest:
15 pull-ups
10 1-arm KB press/arm

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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (32)  |  Help  |  Programs  |  Exercises

  • Back Squat - test max
  • Snatch - heavy single
  • Clean & Jerk - heavy single
Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.

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

Rest Day


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