Weightlifting Programs

10 sets of 3 Squat Cycle


9 weeks   |   $15   |   Web, Text, Excel

This program is built around a 10 x 3 squat cycle and its focus is building leg strength. It tests a max back squat at the end and does NOT peak for the snatch and clean & jerk.

"This program was a huge plateau buster for me. My front squat improved from 385# to 400#, back squat 450# to 465#. Also hit huge new personal bests on push press, push jerk, and split jerk." - Taylor M.

Good For: Lifters who need to boost leg strength but don't respond to higher rep squatting.

Notes: Read this! The squats are NOT 3 sets of 10 reps!

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Sample Week

Week 1 Day 1 Monday
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.

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
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+

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
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


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
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

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
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


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.




1 Comments
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Taylor Mcrae
May 14 2017
This program was a huge plateau buster for me. My front squat improved from 385# to 400#, back squat 450# to 465#. Also hit huge new personal bests on push press, push jerk, and split jerk. Thank you for the awesome programming, super grateful.