5 sessions per week / Russian squat cycle

Upper Body Work Included

NOTES:

  1. FL = from floor;            Bkn = from below knees;            HB = high blocks or power position;
  2. pulls = use % of best snatch or c&j plus __0___ kg
  3. power snatch and power clean = use % of best power snatch or power clean
  4. RDL = use % of best c&j or best front squat (depending on experience or ability)
  5. combinations = use % of WEAKEST of the two or three segments
  6. ** REPS x  SETS ** (example: 2x4 means 4 sets of 2 reps)
  7. *** whenever possible, take a 20-30 minute break between exercises
  8. before every workout: 10 minutes flexibility work
  9. after every workout: 5 minutes flexibility work and 50-75 reps abdominal work

Below is the program in a phone and printer-friendly format.


Week 1
Session Exercise Percentages/Reps
1 Snatch 50% 65% 80%
3 Reps 3 Reps 2 Reps x 6 Sets
3 Stage Snatch Pulls 70% 80% 90%
6 Reps 6 Reps 3 Reps x 2 Sets
Core Work 80 Reps
Stretch
2 Snatch Pulls (HB) 50% 60% 70% 80%
*hold for 3 sec at top 5 Reps 5 Reps 4 Reps 3 Reps x 3 Sets
Back Squats 50% 65% 80%
5 Reps 4 Reps 2 Reps x 6 Sets
DB Press 6 Reps x 4 Sets
Reverse Hypers 10 Reps x 3 Sets
3 Clean Pulls (HB) 50% 60% 70% 80%
*hold for 3 sec at top 5 Reps 5 Reps 4 Reps 3 Reps x 3 Sets
Back Squats 50% 65% 80%
5 Reps 4 Reps 3 Reps x 6 Sets
Snatch Grip Press 8 Reps x 4 Sets
*sitting in full squat/behind neck
Reverse Hyper 10 Reps x 3 Sets
4 Power Snatch 50% 65% 80%
3 Reps 3 Reps 2 Reps x 3 Sets
Clean & Jerk 50% 65% 80% 85% 80% 85%
3 Reps 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps
DB Straight Arm Strict Shrug 8 Reps x 4 Sets
Core Work 80 Reps
5 Back Squats 50% 65% 80%
4 Reps 3 Reps 2 Reps x 6 Sets
RDLs 50% 70% 90%
*Percent Based off Clean 6 Reps 5 Reps 4 Reps x 4 Sets
DB Press 8 Reps x 4 Sets
Week 2
Session Exercise Percentages/Reps
1 Snatch (FI) 50% 60% 70%
3 Reps 3 Reps 2 Reps x 5 Sets
Snatch Pulls (HB) 90% 100%
5 Reps x 5 Sets
DB Press 6 Reps x 4 Sets
Reverse Hypers 10 Reps x 3 Sets
Core Work 80 Reps
2 Back Squats 50% 65% 80%
5 Reps 5 Reps 4 Reps x 6 Sets
Push/Press 60% 70% 80%
*Percent Based off Snatch 6 Reps 5 Reps x 5 Sets
DB Straight Arm Strict Shrug 10 Reps x 3 Sets
3 Clean (HB) 60% 70% 80% 85%
3 Reps 3 Reps 2 Reps 2 Reps x 3 Sets
Clean Pulls (FI) 70% 80% 90%
6 Reps 5 Reps 4 Reps x 4 Sets
Core Work 80 Reps
Stretch
4 Snatch Pulls (HB) 60% 70% 75% 80% 85%
*hold for 3 sec at top 5 Reps 4 Reps 3 Reps 3 Reps 2 Reps x 3 Sets
Front Squats 50% 65% 80%
5 Reps 4 Reps 2 Reps x 3 Sets
Snatch Grip Press 6 Reps x 4 Sets
*sitting in full squat/behind neck
Reverse Hypers 10 Reps x 3 Sets
5 Snatch Pulls (Bkn) 70% 80% 90% 80% 70%
5 Reps 4 Reps 3 Reps 4 Reps 5 Reps
Back Squats 50% 65% 80%
5 Reps 4 Reps 5 Reps x 6 Sets
DB Press 8 Reps x 3 Sets
Week 3
Session Exercise Percentages/Reps
1 Power Cleans (FI) 50% 65% 80%
5 Reps 4 Reps 3 Reps x 3 Sets
Clean Pulls (HB) 90% 100% 110% 100% 90%
6 Reps 5 Reps 4 Reps 5 Reps 6 Reps
Core Work 100 Reps
Stretch
2 Snatch (HB) 50% 60% 70% 75% 80%
3 Reps 3 Reps 3 Reps 2 Reps 2 Reps x 3 Sets
Back Squats 50% 65% 80%
5 Reps 4 Reps 2 Reps x 6 Sets
DB Straight Arm Strict Shrug 8 Reps x 4 Sets
DB Press 8 Reps x 4 Sets
3 Snatch Pulls (HB) 70% 80% 90% 100%
5 Reps 4 Reps 3 Reps 2 Reps
Back Squats 50% 65% 80%
Stretch 5 Reps 4 Reps 6 Reps x 6 Sets
4 Clean (HB) 60% 70% 80% 85% 90%
4 Reps 3 Reps 2 Reps 2 Reps 1 Rep x 3 Sets
Clean Pulls (FI) 60% 70% 80%
5 Reps 4 Reps 3 Reps x 3 Sets
Core Work 100 Reps
Stretch
5 Snatch (FI) 50% 60% 70% 75% 80% 85%
*2 second pause at knees 3 Reps 3 Reps 2 Reps 2 Reps 1 Rep 1 Rep x 2 Sets
Front Squats 50% 65% 80%
5 Reps 4 Reps 2 Reps x 6 Sets
Snatch Grip Press 8 Reps x 3 Sets
*sitting in full squat/behind neck
DB Press 8 Reps x 3 Sets
*sitting on physio ball
Week 4
Session Exercise Percentages/Reps
1 Power Snatch (FI) 50% 60% 70% 80% 85% 90%
5 Reps 4 Reps 3 Reps 2 Reps 2 Reps 1 Rep x 2 Sets
Snatch Pulls (HB) 90%
5 Reps x 5 Sets
Core Work 50 Reps
Stretch
2 Back Squats 50% 65% 75% 85%
5 Reps 4 Reps 3 Reps 5 Reps x 5 Sets
Push/Press 60% 70% 75% 80%
*Percent Based off Snatch 5 Reps 4 Reps 4 Reps 3 Reps x 3 Sets
DB Press 6 Reps x 3 Sets
Hypers 10 Reps x 3 Sets
3 Snatch (FI) 50% 60% 70% 80% 85% 90%
*2 second pause at knees 5 Reps 4 Reps 3 Reps 2 Reps 2 Reps 1 Rep x 2 Sets
Back Squats 50% 65% 80%
5 Reps 4 Reps 2 Reps x 6 Sets
DB Straight Arm Strict Shrug 6 Reps x 3 Sets
Hypers 10 Reps x 3 Sets
4 Push Jerk 60% 70% 75% 80%
5 Reps 4 Reps 3 Reps 2 Reps x 3 Sets
Snatch (HB) 50% 60% 70%
4 Reps 3 Reps 2 Reps x 4 Sets
Core Work 50 Reps
Stretch
5 Snatch Pulls (Bkn) 70% 75% 80% 85%
5 Reps 4 Reps 3 Reps 3 Reps
Back Squats 50% 65% 80% 90%
5 Reps 4 Reps 3 Reps 4 Reps x 4 Sets
DB Press 8 Reps x 3 Sets
*sitting on physio ball
Week 5
Session Exercise Percentages/Reps
1 Cleans (FI) 50% 65% 80%
4 Reps 3 Reps 2 Reps x 4 Sets
Clean Pulls (HB) 70% 80% 90%
6 Reps 5 Reps 4 Reps x 4 Sets
Core Work 100 Reps
Hypers 10 Reps x 3 Sets
Stretch
2 Snatch Pulls (HB) 50% 65% 80%
5 Reps 4 Reps 3 Reps x 3 Sets
Front Squat 50% 65% 80%
*Percent Based off Snatch 5 Reps 4 Reps 2 Reps x 6 Sets
DB Press 8 Reps x 3 Sets
Hypers 10 Reps x 3 Sets
3 Split Jerk 60% 70% 80% 50% 90% 80%
*From Rack 3 Reps 2 Reps 2 Reps 1 Reps 1 Rep x 2 Sets 2 Reps
Power Snatch (FI) 50% 65% 80% 75% 70%
3 Reps 2 Reps 1 Rep 2 Reps 2 Reps
Core Work 100 Reps
Stretch
4 Snatch Pulls (HB) 80% 90% 100% 90% 80%
5 Reps 4 Reps 3 Reps 4 Reps 5 Reps
Back Squats 50% 65% 80%
5 Reps 4 Reps 2 Reps x 3 Sets
DB Straight Arm Strict Shrug 8 Reps x 4 Sets
Snatch Grip Press 6 Reps x 3 Sets
*sitting in full squat/behind neck
5 Snatch (HB) 50% 60% 70% 75% 80%
3 Reps 3 Reps 2 Reps 2 Reps 1 Rep x 3 Sets
Back Squats 50% 70% 85% 95%
4 Reps 3 Reps 2 Reps 3 Reps x 3 Sets
DB Straight Arm Strict Shrug 6 Reps x 3 Sets
Week 6
Session Exercise Percentages/Reps
1 Snatch (FI) 50% 60% 70%
3 Reps 3 Reps 2 Reps x 4 Sets
Snatch Pulls (HB) 90% 100% 110% 120%
6 Reps 5 Reps 4 Reps 3 Reps x 2 Sets
Core Work 100 Reps
Hypers 8 Reps x 3 Sets
Stretch
2 Back Squats 50% 65% 80%
5 Reps 4 Reps 2 Reps x 6 Sets
Push/Press 50% 60% 70%
*Percent Based off Snatch 5 Reps 5 Reps 5 Reps x 3 Sets
DB Straight Arm Strict Shrug 6 Reps x 3 Sets
3 Clean (HB) 50% 65% 80% 85% 90%
*From Rack 3 Reps 3 Reps 2 Reps 1 Rep 1 Rep x 4 Sets
Clean Pulls (FI) 70% 80%
3 Reps 4 Reps x 4 Sets
Core Work 50 Reps
Stretch
4 Snatch Pulls (Bkn) 70% 80% 85% 70% 80%
3 Reps 3 Reps 2 Reps 3 Reps 2 Reps
Back Squats 50% 65% 80% 90% 100%
5 Reps 4 Reps 3 Reps 2 Reps 2 Reps x 2 Sets
Core Work 50 Reps
Stretch
Week 7
Session Exercise Percentages/Reps
1 Cleans (FI) 50% 60% 70%
3 Reps 2 Reps 2 Reps x 4 Sets
Clean Pulls (HB) 90% 100% 110% 120% 130%
6 Reps 5 Reps 4 Reps 3 Reps 2 Reps
Core Work 100 Reps
Hypers 10 Reps x 2 Sets
2 Front Squat 50% 65% 80%
5 Reps 2 Reps x 6 Sets
Snatch Grip Push/Press
5 Reps 5 Reps 4 Reps 4 Reps 3 Reps
Stretch
3 Snatch Pulls (HB) 90%
4 Reps x 4 Sets
Back Squats 50% 65% 80%
5 Reps 4 Reps 2 Reps x 3 Sets
Stretch
4 Clean (HB) 50% 65% 80%
3 Reps 2 Reps 1 Rep x 3 Sets
Clean Pulls (FI) 80%
3 Reps x 5 Sets
Core Work 50 Reps
Stretch
5 Back Squats 50% 70% 85% 92% 3 Tests
5 Reps 3 Reps 2 Reps 1 Rep 1 Rep Each
Stretch