June 17-23

Hey, guys! Welcome to the last week of this squat cycle! Squat intensity peaks on Day 1, and then it’s all down hill from there with intensity lessening in everything else in preparation for maxing out back squats at the end of the week 🙂 We will plan to take a week to play around with other things and then start a more technique and speed focused cycle since this cycle was heavy in both squats and the main lifts.

Day 1

  • Back Squat – 95%x1x3
  • Snatch – 70%x2, 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
  • Clean Pull – 85%x2, 90%x2, 95%x2
  • Back Extension – 3×10
  • Weighted Sit-Up – 3×10

Day 2

  • Technique Primer: Tall Snatch – 5×3
  • Power Snatch – (70%x1, 75%x1) x 3
  • Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3
  • Plank – 3 x 30sec

Day 3

  • Snatch – 70%x2, 75%x2, 80%x1x3
  • Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1)
  • Snatch Pull – 85%x2, 90%x2, 95%x2
  • Front Squat – 70%x2x5
  • Back Extension – 3×10
  • Hanging Leg Raise – 3 x max

Day 4

  • Technique Primer: Tall Clean – 5×3
  • Power Snatch – (70%x1, 75%x1) x 3
  • Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3
  • Plank – 3 x 30 sec

Day 5

  • Back Squat – MAX!
  • Snatch – HS
  • Clean & Jerk – HS

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