5 sessions per week / Russian squat cycle
Upper Body Work Included
NOTES:
- FL = from floor; Bkn = from below knees; HB = high blocks or power position;
- pulls = use % of best snatch or c&j plus __0___ kg
- power snatch and power clean = use % of best power snatch or power clean
- RDL = use % of best c&j or best front squat (depending on experience or ability)
- combinations = use % of WEAKEST of the two or three segments
- ** REPS x SETS ** (example: 2x4 means 4 sets of 2 reps)
- *** whenever possible, take a 20-30 minute break between exercises
- before every workout: 10 minutes flexibility work
- 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 |
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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 | |||||||
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