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5-Week Front Squat Emphasis Cycle
5 weeks

This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.

"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."

"Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210! I also went from never jerking to a 247lb Jerk."

"My front squat went up from an iffy 300 lbs with questionable depth to a smooth, deep 325 lbs. My Snatch made a similar improvement of 20 lbs, and my clean and jerk improved by 20 lbs. I feel much more explosive, my box jump has improved by 3 inches and my speed under the bar has increased dramatically."

"This program restored my previous numbers (plus a kilo on FS) after dropping a weight class and losing strength, and gave me my first 300# front squat!"

"97kg to 120kg front squat! Thanks CA."

"FS went from 138 to 147. Snatch from 105 to 107. Clean from 129 to 134. And jerk from 127 to 129 Kg."


"Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210!"

Volume: Moderate
Intensity: Moderate

Good For:
  • Leg strength (especially front squat specifically)
Notes:
  • This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.






(30) Comments
Adrian 2015-08-01
Loving this program. My snatch is up 5kg in just 2 weeks. But that's why I come on, I missed the 3rd weeks front squat&heavy singles day (the gym was closed). What should I do? Continue onwards or perform it on Day 1 of week 4?
Just continue with the program as written. In the future if you know you're going to miss a heavy day, reschedule to get it if possible.

Greg Everett
Kendra 2015-08-23
Hey Greg! I am excited to start this cycle tomorrow but have a few question. Nothing about the programming, but as someone that also does crossfit. Is it still okay to do a WOD with the strength? Or would that not help?
We recommend against combining programs as they will interfere with one another. I recommend reading here before beginning.


Steve Pan
Shelby 2015-08-24
Hey Greg!:) I'm curious if you think this program is a good fit for me to try? I just finished my last powerlifting meet in July and I want to do something else for awhile. I peaked for meets 3 times in the last year and a half and I I was considering doing a front squat smolov to kinda do something different and bring back the fun in training. I love the oly lifts so this looks like so much fun. I realize a lot of programs are designed with a preferred benchmark weight to start with basically dividing the beginners from intermediates. I'm definitely a beginner with the oly lifts, what are your thoughts? I'm just trying to find something like this that has a little more speed, and power work. I'm a little burnt out from straight grind sets all day long.
It could be fine - you just may need to adjust the weights a bit by feel day to day if you don't have accurate 1RMs for the lifts.


Greg Everett
Kendra 2015-08-25
Me again! Are the pullups in the conditioning sessions strict or kipping? :)
Strict unless otherwise specified.


Steve Pan
Tyler 2015-08-26
I'm not seeing the Excel template for this anymore. Can you post it again?
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Monday - Day 1
Comments (31)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 3 x 5
  • Jerk - 75% x 3 x 5
  • Front Squat - 75% x 3 x 5
  • Snatch Deadlift - 100% (of snatch) x 5 x 3
Week 1 of 5

This is a 5-week prep cycle emphasizing front squat strength. We'll test a max front squat on week 5.

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (38)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3
  • Snatch Pull - 90% (of snatch) x 3 x 2, 95% x 3 x 3
5 sets; no rest:
200 m row
10 KB clean + push press/arm

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (33)  |  Help  |  Programs  |  Exercises

  • Clean - 75% x 3 x 5
  • Jerk Behind the neck (hold split for 3 sec) - 75% x 3 x 5
  • Back Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 3 x 2, 95% x 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (35)  |  Help  |  Programs  |  Exercises

  • Power Clean + Push Press - 75% (of PP) x 2(2+1) x 5
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 5
  • Snatch Pull - 90% (of snatch) x 3 x 5
4 sets; no rest:
10 pull-ups
3 min jump rope


Questions? Get answers here or post in comments.
Friday - Day 5
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (35)  |  Help  |  Programs  |  Exercises

  • Front Squat - 80% x 3 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Deadlift - 100% (of clean) x 5 x 3


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
Comments (30)  |  Help  |  Programs  |  Exercises

  • Clean - 75% x 3 x 3, 80% x 2 x 2
  • Jerk Bnk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2
  • Back Squat - 70% x 2 x 5
  • Snatch Deadlift - 100% (of snatch) x 5, 105% x 5 x 2
Week 2 of 5

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (25)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3, 75% x 3+3+3 x 4
  • Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 4, 80% x 2(1+1) x 1
  • Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 3
4 sets; no rest:
12 chin-ups
15 push-ups

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (25)  |  Help  |  Programs  |  Exercises

  • Front Squat - 85% x 2 x 5
  • Snatch - 75% x 3 x 3, 80% x 2 x 2
  • Jerk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2
  • Clean Pull - 95% (of clean) x 3 x 2, 100 x 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (28)  |  Help  |  Programs  |  Exercises

  • Power Clean + Push Press - 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 3, 80% x 3+1 x 2
  • Clean Pull - 95% (of clean) x 3 x 5
3 sets; no rest:
10 DB push press
20 DB chainsaw row

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (26)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Deadlift - 100% (of clean) x 5, 105% x 5 x 2
  • Back Squat - 70% x 2 x 5


Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 15
Comments (25)  |  Help  |  Programs  |  Exercises

  • Front Squat - 85% x 3 x 4
  • Snatch - 75% x 3, 80% x 2 x 4
  • Jerk (hold split 3 sec) - 75% x 3, 80% x 2 x 4
  • Clean Pull - 100% (of clean) x 3 x 4
Week 3 of 5

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (25)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2
  • Power Clean + Power Jerk - 75% x 2+1 x 2, 80% x 2+1 x 2
  • Snatch Pull - 95% (of snatch) x 3 x 4
20-15-10 reps each, no rest:
DB push press
DB bent row



Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (25)  |  Help  |  Programs  |  Exercises

  • Clean - 75% x 3, 80% x 2 x 4
  • Jerk Behind Neck - 75% x 2, 80% x 2 x 4
  • Snatch Pull - 100% (of snatch) x 3 x 4
  • Back Squat - 70% x 2 x 5


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (27)  |  Help  |  Programs  |  Exercises

  • Power Clean + Push Press - 75% (of PP) x 2(1+1), 80% x 2(1+1) x 4
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
  • Clean Pull - 95% (of clean) x 3 x 4
4 sets; no rest:
5 1-arm KB swings/arm
max rep pull-ups (stop short of failure)

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (26)  |  Help  |  Programs  |  Exercises

  • Front Squat - 90% x 1 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Snatch Pull - 100% (of snatch) x 3 x 3


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 22
Comments (32)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 75% (of cln) x 2+1, 80% x 1+1 x 2, 85% x 1+1 x 2
  • Clean Pull - 95% (of cln) x 3, 100% x 3, 105% x 2 x 3
  • Back Squat - 70% x 2 x 5
Week 4 of 5

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (27)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Overhead Squat - 70% (of PS) x 2+1, 75% x 2+1, 80% x 2+1, 85% x 1+1 x 3
  • Power Clean + Jerk - 75% (of PC) x 2+1 x 2, 80% x 2+1, 85% x 1+1 x 3
  • Snatch Pull - 95% (of snatch) x 2 x 2, 100% x 2 x 2
With no rest:
400 m row
20 pull-ups
300 m row
30 push-ups
200 m row
10 pull-ups
10 push-ups

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (33)  |  Help  |  Programs  |  Exercises

  • Front Squat - 90% x 2 x 3
  • Snatch - 75% x 2, 80% x 2, 85% x 1 x 3, 80% x 1
  • Jerk - 75% x 2, 80% x 2, 85% x 1 x 3
  • Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (31)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 75% x 2 x 2, 80% x 1 x 4
  • Power Clean + Power Jerk - 75% (of PC) x 2+1 x 2, 80% x 1+1 x 4
  • Clean Pull - 95% (of clean) x 2 x 2, 100% x 2 x 2
3 sets; no rest:
10 KB snatch/arm
10 KB clean + push press/arm

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (28)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Pull - 105% (of clean) x 3 x 3
  • Back Squat - 70% x 2 x 5


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 29
Comments (26)  |  Help  |  Programs  |  Exercises

  • Front Squat - 95% x 1 x 3
  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x 1 x 3
  • Clean & Jerk - 60% x1+1, 65% x1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
  • Clean Pull - 85% (of clean) x 2, 90% x 2, 95% x 2
Week 5 of 5

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (25)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 1 x 3, 75% x 1 x 3
  • Power Clean + Jerk - 70% (of PC) x 1+1 x 3, 75% x 1+1 x 3
3 sets; no rest:
10 KB swings
15 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (25)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1 x 3
  • Clean & Jerk - 60% x1+1, 65% x1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1
  • Snatch Pull - 85% (of snatch) x 2, 90% x 2, 95% x 2
  • Back Squat - 70% x 2 x 5


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (25)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 1 x 3, 75% x 1 x 3
  • Power Clean + Jerk - 70% (of PC) x 1+1 x 3, 75% x 1+1 x 3
3 sets; 30 sec rest:
400 m row @ 75% effort


Questions? Get answers here or post in comments.
Friday - Day 33
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (35)  |  Help  |  Programs  |  Exercises

  • Front Squat - max
  • Snatch - heavy single
  • Clean & Jerk - heavy single


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day


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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