Weightlifting Programs
Russian Squat Cycle
This is a simple training cycle based on the so-called Russian squat cycle that works toward testing a max back squat at the end of week 6.
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Sample Week
Week 1 Day 1 Monday
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)
Week 1
Questions? Get answers here or post in comments.
- Snatch from blocks (mid-thigh) - 60% x 2 x 5
- Power jerk - 60% x 2 x 5
- Clean from blocks (mid-thigh) - 60% x 2 x 5
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)
Week 1
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
10 DB push press
10 DB hang high pull
Questions? Get answers here or post in comments.
- Snatch pull off blocks (mid-thigh) - 100% x 5 x 5
- Back squat - 80% x 2 x 6
10 DB push press
10 DB hang high pull
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
A1. Dips x 10
A2, Ring row x 10
Questions? Get answers here or post in comments.
- Snatch - 60% x 2 x 5
- Clean & jerk - 60% x 2 x 5
- Hanging leg raise - 3 x 10
A1. Dips x 10
A2, Ring row x 10
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
A1. GHR x 10
A2. Standing plate twist x 20
Questions? Get answers here or post in comments.
- Back squat - 80% x 3 x 6
- Bulgarian split squat - 3 x 5 (light!)
- RDL - 4 x 5
A1. GHR x 10
A2. Standing plate twist x 20
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15
Questions? Get answers here or post in comments.
- Snatch no-touch deadlift on riser - 50% x 3 x 3
- Clean high pull - 70% x 5 x 5
- Back squat - 80% x 2 x 6
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15
Questions? Get answers here or post in comments.
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Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 88,240 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 88,240 athletes around the world!
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How much rest should we take between squat sets? For example, should we maintain a 2min rest for each set throughout the entire 6 weeks of squatting?
Thanks
Alyssa Sulay