Olympic Weightlifting Programs
Workouts Menu


Training Programs


View by Date

4-Week Leg Strength Block 2
4 weeks

This is another 4-week heavy squat emphasis training block. It can be used alone, or after the 4-Week Leg Strength Block 1 cycle.

Download Excel Spreadsheet

Export Cycle as Word Doc






0 Comments
Be the first to comment!
Name
Comment
Verify
 



Monday April 23 2012
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - 65% x 10 x 3
  • Block Snatch (knee) - 70% x 3 x 5
  • Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
  • Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4
This is really a continuation of the previous 4 weeks in a 12 week cycle, but can be a standalone 4-week training block as well.

Week 1 of 4 (5 of 12)
Tuesday April 24 2012
Comments  |  Help  |  Programs  |  Exercises

  • Jerk - 70% x 3 x 5
  • Push Press - 75% x 5 x 2, 80% x 4 x 2
  • Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2
4 sets; no rest:
400 m row
10 1-arm KB clean + press/arm

Wednesday April 25 2012
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 5 x 5
  • Block Clean (knee) - 70% x 3 x 5
  • Clean Pull on 2" Riser - 90% (of clean) x 3 x 4
  • SLDL - 60% (of back squat) x 5 x 3
Thursday April 26 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3 x 4
  • Power Clean + Power Jerk - 65% (of PC) x 3 x 4
  • Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
5 sets; no rest:
8 pull-ups
8 ring push-ups

Saturday April 28 2012
Comments (3)  |  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
4 sets; no rest:
2 min jump rope
20 KB swings
Monday April 30 2012
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 70% x 10 x 3
  • Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3 x 3
  • Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 2, 95% x 3 x 2
  • Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1+2 x 2, 70% x 1+2 x 2
Week 2 of 4 (6 of 12)
Tuesday May 1 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk - 70% x 3 x 2, 75% x 3 x 3
  • Push Press - 80% x 4 x 3, 85% x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 4
5 rounds; no rest:
90 sec jump rope
12 KB snatch/arm

Wednesday May 2 2012
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 5 x 5
  • Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3 x 3
  • Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2
  • SLDL - 65% (of BS) x 5 x 3
Thursday May 3 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3 x 2, 70% x 3 x 2
  • Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2
  • Snatch High-Pull - 75% x 3 x 3
4 sets; no rest:
15 DB chainsaw rows/arm
10 DB push press
Friday May 4 2012
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 5 2012
Comments  |  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 3, 80% x 2 x 2
3 sets; no rest:
400 m row - 30 sec easy/30 sec sprint
10 plate topside halfmoons / side

Sunday May 6 2012
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 7 2012
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 73% x 10 x 3
  • Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Snatch Pull on Riser - 95% (of snatch) x 3 x 4
  • Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
Week 3 of 4 (7 of 12)
Tuesday May 8 2012
Comments  |  Help  |  Programs  |  Exercises

  • Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Push Press - 80% x 4, 85%x 3 x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2
40 sec on / 20 sec rest x 5 minutes:
15 KB swings
15 push-ups
Wednesday May 9 2012
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 83% x 5 x 5
  • Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Clean Pull on Riser - 95% (of clean) x 3 x 4
  • SLDL - 65% (of back squat) x 5, 70% x 5 x 2
Thursday May 10 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 2
  • Power Clean + Power Jerk - 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
  • Snatch High-Pull - 75% (of snatch) x 3, 80% x 3 x 2
4 sets; no rest:
5 (1 pull-up + 1 hanging leg raise)
10 shoulder-to-shoulder sandbag push press

Friday May 11 2012
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 12 2012
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 88% x 3 x 8
  • 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
Sunday May 13 2012
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 14 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
  • Power Clean - 60% x 2 x 2, 70% x 2 x 3
  • Jerk - 65% x 3 x 2, 70% x 3 x 2
  • Squat jump - 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

Week 4 of 4 (8 of 12)
Tuesday May 15 2012
Comments  |  Help  |  Programs  |  Exercises

  • Mid-hang power snatch - 60% x 2 x 5
  • Pull-ups - 40 total
Wednesday May 16 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Push Press - text max
  • High-Hang Snatch - 50% x 2 x 5
  • Power Clean & Jerk - 60% x 1 x 5
  • Squat Jump - 3 x 3
Thursday May 17 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 1 x 5
  • Power Clean & Power Jerk - 60% x 1 x 5
Friday May 18 2012
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 19 2012
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back Squat - test max
  • Snatch - heavy single
  • Clean & Jerk - heavy single
Don't expect PRs on the snatch and CJ today. If your heavy single is less thn 85%, get some additional singles in between 75-80% afterward.
Sunday May 20 2012
Comments  |  Help  |  Programs  |  Exercises

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

Workouts Menu

Workouts Home
Workouts Help
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
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