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6 Week Back Squat Emphasis Prep Cycle
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6 Week Back Squat Emphasis Prep Cycle


6 weeks   |   $20   |   Web, Text, Excel

This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6. This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.

Good For:
  • Leg strength (especially back squat specifically)

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Sample Week

Week 1 Day 1 Monday
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back Squat - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
  • Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
  • SLDL - 3x5
Week 1 of 6

This is a 6-week preparatory cycle.


Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
  • Push Press - 75% x 5 x 3
With no rest:
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row


Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (12)  |  Help  |  Programs  |  Exercises

  • Front Squat - 65% x 2 x 5
  • Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
  • Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
  • Mid-Hang Snatch - 60% x 3 x 4
  • Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3
3 sets: no rest:
10 DB hang power clean + push press
1 rope climb (or 10 rope pull-ups)



Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (1)  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 3 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 5/leg


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.


17 Comments
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Antonio Felten
January 9 2016
are the % at day 20 for example taken from the old 1 rm or do i have to test a new one at a sertain point?
You will always go off of your current 1rm. You will test when the program calls for it.


Steve Pan
Hung Nguyen
March 9 2017
Hello,
Is it too much for me to add a heavy rack pull or front rack hold on Saturdays?
Rack support would be fine; I would not do any heavy pulling.

Greg Everett
Alisha Chewning
March 15 2021
do you have a recommended warm up for this program?
Yes. This and this. Lift-specific warm-ups for snatch, clean and jerk.

Greg Everett
Lucas Peters
April 4 2021
New to Catalyst Athletics in general. Excited to start out, just want to be sure I am interpreting correctly on rep and set schemes. 70% x 3 x 5 is 3 sets of 5 reps correct? Thanks!
Nope - close, but the exact opposite. Read the help/info page here.

Greg Everett
ROBERT RILEY
September 18 2023
Completed this and improved my Back Squat from 225 Lbs to 275 Lbs. Very happy with the results. Thanks!
Roger Cave
March 12 2024
Should I be using my legs on these rope climbs?
Yes, anything legless will be specified. 

Catalyst Athletics
Julia Tsinkevich
September 12 2024
“Snatch + Pause Overhead Squat -
65% ×2+1 × 3, 70% × 2+1 × 2” What would the percentage be based off?
This should be based on your snatch 1rm

Catalyst Athletics
Swen Teichmann
September 30 2024
Finished this, run out of weights on the last last max test so 2repped my old 1RM of 130kg :D is it a good idea to do the program right again after a little rest week?
Great work! You can definitley do that! Just make sure to adjust your baselines for each lift to any new PR's you may have hit

Catalyst Athletics
Chris Johnson
December 27 2024
Can this program be run at 4 days/week for an 8 week program?
Hi!
Yes, assuming it is still run in the same order it is written in for best results. As always, these are the best guidelines to follow when modifying a program: https://www.catalystathletics.com/article/116/Modifying-Weightlifting-Training-Programs/

Catalyst Athletics