All Legs All Day

Formats: Web, Text, Excel, App | $35

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet) / 5 (App)

Volume: Moderate
Intensity: High
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Leg strength

This is a cycle emphasizing leg strength, but not neglecting pulling strength or snatch and clean & jerk performance. You'll be squatting every day, but the volume will be relatively low.

Notes: For squats, you will work to a heavy single each day while avoiding misses and tough grinds. Challenge yourself but try to keep reps smooth. After the single, some days you'll have back-off sets. For those without prescribed weights, take the prescribed number of sets to work back as heavy as you can for the prescribed reps - push hard but avoid failed reps.

"Back squat up to 380 from 315, and front squat PR of 320 up from 300."
- Travis S.

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Sample Week

Week 1 Day 1 Monday
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Back Squat – HS, 3x5, 50%x10x2
Jerk Bnk from Split (3 sec hold in split) – 45%x5x4
Push Press Bnk – 60%x8x3
Back Squat Jump – 20%x5x3
Hanging Leg Raise - 3 x max

All Legs All Day - Week 1 of 12

This is a cycle emphasizing leg strength, but not neglecting pulling strength or snatch and clean & jerk performance. You'll be squatting every day, but the volume will be relatively low.

Volume: Moderate
Intensity: High

Notes:
For squats, you will work to a heavy single each day while avoiding misses and tough grinds. Challenge yourself but try to keep reps smooth. After the single, some days you'll have back-off sets. For those without prescribed weights, take the prescribed number of sets to work back as heavy as you can for the prescribed reps - push hard but avoid failed reps.

Questions? Get answers here

Week 1 Day 2 Tuesday
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Front Squat (no belt) – HS
Block Snatch (mid-thigh) – 60%x2, 65%x2, 70%x2x4
Snatch Deadlift on Riser – 85%x5, 90%x5, 95%x5
Weighted Plank - 3 x 20-30 sec

Questions? Get answers here

Week 1 Day 3 Wednesday
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Back Squat – HS, 3x3, 65%x5x2
Hang Power Snatch (knee) + Overhead Squat – 60%x2+1, 65x2+1, 70%x2+1x4
Hang Power Clean + Power Jerk – 60%x2+1, 65%x2+1, 70%x2+1x4
Russian Twist - 3 x 30

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Week 1 Day 4 Thursday
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Pause Front Squat (no belt / 5 sec) – HS
Block Clean (mid-thigh) – 60%x2, 65%x2, 70%x2x4
Clean Deadlift on Riser – 85%x5, 90%x5, 95%x5
Back Squat Jump – 20%x5x3
Weighted Plank - 3 x 20-30 sec

Questions? Get answers here

Week 1 Day 5 Friday
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Back Squat (no belt) – 70%x1

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Week 1 Day 6 Saturday
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Front Squat – HS, 3x5, 60%x8x2
Segment Snatch (knee) + Overhead Squat – 70%x1+1, 75%x1+1x3, 70%x1+1
Segment Clean (knee) + Power Jerk + Jerk – 70%x1+1+1, 75%x1+1+1x3, 70%x1+1+1
1-Legged/1-Arm Contralateral DB RDL (reps/leg) – 3x8
Abs of Choice

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Week 1 Day 7 Sunday
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Rest day

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