16 Week Squat Strength Focused Olympic Lifting Cycle
By the end of this cycle you'll be driving out of the hole with confidence!
This program is designed to challenge and build your comfort and strength in the bottom position.
Build postural strength, leg strength, flexibility and balance!
Beginner/Intermediate ability with Olympic Lifts and variations is necessary.
FeaturesA1
Pass-Through
2 x 10
A2
Mini Band Clock Steps
2 x 10
B1
Jobe Lifts
2 x 8
B2
Supine Toe 2 Bar
2 x 10
C
Back Squat
3 x 8 @ 60 %
Prep
D
2 - 3 Reps of each Pause Pos. 1/Pos. 2/Pos.3 Snatch Pull Pos. 1/Pos. 2 Muscle Snatch Pos. 1/Pos. 2 Pressing Snatch Balance Tall Snatch Hip Snatch Snatch Balance Hang Snatch Pos.1 / Pos. 2
E
Snatch from High Blocks
4 x 4 @ 50 %
F
Snatch Deadlift-Snatch Pull
3 x 6
G
Overhead Squat
3 x 5
A1
Pass-Through
2 x 10
A2
Mini Band Sidestep
2 x 10
B1
Barbell Roll Outs
2 x 10
B2
Supine Toe 2 Bar
2 x 10
C
Front Squat
3 x 8 @ 60 %
Conditioning
D
2 - 3 reps each Pause Pos. 1/Pos. 2/Pos. 3 Tall Cleans x 3 Hang Clean Pos 1./Pos. 2 Split Press Overhead Split Squats Jerk Balance x 3 Hang C+J Pos. 2 (x3)
E
Clean (High Blocks)
4 x 3 @ 60 %
F
Clean Grip Deadlift -Clean Pulls
3 x 6
G
BHN Push Press - Push Press
3 x 5
A1
Dowel Pass-Throughs
A2
Mini Band Marching
Conditioning
B
2 - 3 Reps of each Pause Pos. 1/Pos. 2/Pos.3 Snatch Pull Pos. 1/Pos. 2 Muscle Snatch Pos. 1/Pos. 2 Pressing Snatch Balance Tall Snatch Hip Snatch Snatch Balance Hang Snatch Pos.1 / Pos. 2
C
Pause Snatch - Pos. 1
4 x 2 @ 60 %
D
Clean and Jerk (Pause @ Position 1)
4 x 2 @ 60 %
E
Jerk Recoveries
4 x 3
F
UE External Rotation
3 x 15
Nothing improves without consistent focus and effort. Effort can't be an occasional thing. Your passion to improve must outweigh your excuses to concede.
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National Level Athlete
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