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Pay the Piper
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Pay the Piper


4 weeks   |   $25   |   Web, Text, Excel

This 4-week back squat-emphasis cycle uses a range of squat volume for a good quick strength block to build a base after a big competition. Snatch and clean & jerk are relatively light to keep the focus on strength. Includes full accessory work.

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Sample Week

Week 1 Day 1 Monday
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  • Back Squat - 65% x 10 x 3
  • Snatch with No Jump - 60% x 3 x 3
  • Snatch - 70% x 2 x 5
  • Snatch Deadlilft on Riser - 90% x 5 x 3
2-3 sets: 
A1: DB Lunge x 10-12/leg
A2: Jack Knife Complex x 2/2/2 x max

 Pay the Piper - Week 1 of 4

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
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  • Jerk Balance - 25% x 3 x 4
  • Pause Jerk + Jerk - 70% x (2+1) x 5
  • Overhead Squat - 75% x 3 x 3
  • Snatch Push Press - 75% x 5 x 3
2-3 sets: 
A1. Deadbug x max
A2. Arnold Press x 12-15
A3. Pull-up max (assist as needed for 8-10 minimum)

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
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  • Back Squat - 75% x 5 x 5
  • Power Clean from Power Position - 40% x 3 x 3
  • Clean - 70% x 2 x 5
  • Clean Deadlift on Riser - 90% x 5 x 3
2-3 sets: 
A1. Hanging Leg Raise x max
A2. Staggered DB RDL x 10-12/side
A3. DB Curl x 12-15

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

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Week 1 Day 5 Friday
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  • Back Squat - 80% x 3 x 8
  • Snatch - 70% x 1, 75% x 1, 80% x 1, 80% x 1 x 4
  • Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 80% x (1+1) x 4
*increase BOLD sets if feeling good

2-3 sets: 
A1. Russian Twist x 12-15/side
A2. Box Jump x 5
A3. Weighted Plank x 20-30 sec 

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
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  • Power Snatch - 70% x 2 x 5
  • Push Press + Jerk - 75% x 2(1+1) x 5
  • Power Clean + Push Press - 70% x (1+5) x 3
2-3 Sets: 
A1. Barbell Side bend x 12-15/side
A2. Bent Row x 12-15
A3. Sidelyling DB Tricep extension x 12-15

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
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Rest Day

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