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    4 Week Leg Strength Block 2 (Dipulihkan)

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    Hari Setiawan
    This document contains a 4-week leg strength training block with exercises, weights and sets/reps for each day of training. To access this spreadsheet, the user needs to go to File -> Make a Copy as sharing permissions are not enabled. The block focuses on back squats, cleans, snatches and their variations to build lower body strength over the four weeks with increasing weight each week.

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    4 Week Leg Strength Block 2 (Dipulihkan)

    Uploaded by

    Hari Setiawan
    406 views4 pages
    This document contains a 4-week leg strength training block with exercises, weights and sets/reps for each day of training. To access this spreadsheet, the user needs to go to File -> Make a Copy as sharing permissions are not enabled. The block focuses on back squats, cleans, snatches and their variations to build lower body strength over the four weeks with increasing weight each week.

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    This document contains a 4-week leg strength training block with exercises, weights and sets/reps for each day of training. To access this spreadsheet, the user needs to go to File -> Make a Copy as sharing permissions are not enabled. The block focuses on back squats, cleans, snatches and their variations to build lower body strength over the four weeks with increasing weight each week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    406 views4 pages

    4 Week Leg Strength Block 2 (Dipulihkan)

    Uploaded by

    Hari Setiawan
    This document contains a 4-week leg strength training block with exercises, weights and sets/reps for each day of training. To access this spreadsheet, the user needs to go to File -> Make a Copy as sharing permissions are not enabled. The block focuses on back squats, cleans, snatches and their variations to build lower body strength over the four weeks with increasing weight each week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    TO USE THIS SPREADSHEET GO TO FILE -> MAKE A COPY.

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    1 RM
    B. Squat 100 Snatch 100 Power Snatch 100 Catalyst Athletics 4-Week Leg Strength Block 2
    F. Squat 100 C&J 100 Power Clean 100
    OH Squat 100 Clean 100 Power Jerk 100
    Jerk 100 Push Press 100

    Exercise Weight Rep/Set

    Week 1 1 2 3 4 5 6 7

    Back Squat 65 10r3s Jerk 70 3r5s Back Squat 75 5r5s Power Snatch 65 3r4s Back Squat 80 3r8s

    Block Snatch Power Clean +


    70 3r5s Push Press 75 5r2s Block Clean (knee) 70 3r5s 65 3r4s Snatch 70 3r2s
    (knee) Power Jerk

    Snatch Pull on 2" Clean Pull on 2"


    90 3r4s 80 4r2s 90 3r4s Snatch High-Pull 70 3r2s Rest 75 2r3s Rest
    riser riser

    Heaving Sn Bal +
    65 1+2r4s Snatch High-Pull 70 5r2s SLDL 60 5r3s 75 3r Clean and Jerk 70 3r2s
    OHS

    75 5r2s 75 2r3s

    Week 2 5 7

    Back Squat 70 10r3s Jerk 70 3r2s Back Squat 80 5r5s Power Snatch 65 3r2s Back Squat 85 3r8s

    Block Snatch
    70 3r2s 75 3r3s Block Clean (knee) 70 3r2s 70 3r2s Snatch 75 3r3s
    (knee)

    Power Clean and


    75 3r3s Push Press 80 4r3s 75 3r3s 65 3r2s 80 2r2s
    Power Jerk

    Snatch Pull on 2" Clean Pull on 2"


    90 3r2s 85 3r 90 3r2s 70 3r2s Rest Clean and Jerk 75 3r3s Rest
    Riser Riser

    95 3r2s Snatch High-Pull 75 5r4s 95 3r2s Snatch High-Pull 75 3r3s 80 2r2s

    Heaving Sn Bal +
    65 1+2r2s SLDL 65 5r3s
    OHS

    70 1+2r2s

    Week 3 5 7

    Back Squat 73 10r3s Jerk 70 3r2s Back Squat 83 5r5s Power Snatch 65 3 Back Squat 88 3r8s

    Block Snatch
    70 3r2s 75 3 Block Clean (knee) 70 3r2s 70 3r2s Snatch 75 3
    (knee)

    75 3 80 2r2s 75 3 75 2 80 3
    Rest Rest
    Power Clean +
    80 2r2s Push Press 80 4 80 2r2s 65 3 85 2
    Power Jerk

    Snatch Pull on 2" Clean Pull on 2"


    95 3r4s 85 3r3s 95 3r4s 70 3r2s 80 2r2s
    Riser Riser

    Heaving Sn Bal +
    70 1+2r2s Snatch High-Pull 75 5r2s SLDL 65 5r 75 2 Clean and Jerk 75 3
    OHS

    75 1+1r2s 80 5r2s 70 5r2s Snatch High-Pull 75 3 80 3

    80 3r2s 85 2

    80 2r2s

    Week 4 1 2 3 4 5 7 Starting lifts from week 1

    Mid-hang Power
    Snatch 50 3 60 2r5s Push Press Max Power Snatch 60 1r5s Back Squat Max
    Snatch
    Snatch 86

    40 total Power Clean and


    60 2r2s Pull Up High-Hang Snatch 50 2r5s 60 1r5s Snatch Heavy Single
    reps Power Jerk
    C&J 120

    Power Clean and


    65 2r2s 60 1r5s Clean and Jerk Heavy Single
    Jerk
    Clean 120

    80% of
    70 2 Squat Jump 3r3s
    PR
    Jerk 120

    Power Clean 60 2r2s Snatch 80


    Power Snatch 80
    Rest Rest
    Don't expect
    70 2r3s snatch or clean C&J 80
    and jerk PRs Power Clean 96
    today. Do what
    Jerk 65 3r2s you can, and if you
    can't break 80%, Power Jerk 106
    throw in a few
    70 3r2s more singles
    between 70-80%. Push Press 105

    Squat Jump 3r4s


    B. Squat 175

    Unloaded, controlled squat to bottom position, immediate transition and maximal


    speed into vert. jump
    F. Squat 136

    OH Squat 90

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