KBC Squat Volume Cycle

I hear all the time (literally, every day) from people in the gym that they want to get stronger. Whether this is in a specific lift, a gymnastics movement, or another one of the ten general physical skills tested in CrossFit, there is plenty to work on. So why even bother doing one thing?

Simply put, you can’t do it all without sacrificing something.

What we’re doing

This week kicked-off our 8 week KBC squat volume cycle to build strength without reducing your exposure to the snatch and the clean and jerk. It is simple, it is straightforward, and it will get you stronger if you commit to it.

The basic outline of this program will have us varying between one day of squat volume, one day of high intensity squats, and one day of single leg squatting ahead of a focus on one or both of the main lifts (Snatch and C&J).

When we say “Heavy” we mean “HEAVY”. When we say “45%” we mean “45%”.

If we don’t give you a specific number or percentage, go based on how you’re feeling – yes, we trust you to know your body.

A supplementary day is programmed for each of you who may be looking to add some strength in mid-week or if you’re feeling extra recovered and want to go extra-hard in destroying some muscles.
The supplementary day (These are listed at the end of the post below) will have a hip or shoulder focus for whatever you want to work on – though this is not an acceptable substitute for any of the squat days.

Last words of wisdom from Coach Dan John:

If it’s important, do it every day.

If good movement and strength are important to you, then you’ll lift, eat, sleep, and work on recovery every day.

Welcome to the next 8 weeks.

Supplementary Days for Week 1

HIPS

Warm-Up with 2 Rounds Of:

• 10 Lateral Squats (5 each side)
• 10 Split Squats
• 10 Good Mornings
• 10 Single Leg RDLs

Barbell elevated hip thrusts 4×8 (Heavy)

Russian KBS 4×12-15

Superset:

• Goblet Squats: 4×12-15
• Stiff Leg DL w/DB: 4×10

SHOULDERS

Warm-Up with 2 Rounds Of:

• 10 Banded Face Pulls
• 10 Push-ups
• 10 Upside Down KB Presses
• 20 Bent-over T-Spine Rotations

Strict Press: Heavy set of 5×5, then back off sets of 2×8-10

Superset:

• Weighted Push-Ups: 4×12-15
• Bodyweight Rows: 4×12-15

3 Rounds (:30 rest between sets with :90 rest between rounds):

• 10 Yoga Push-Ups
• 10 DB Lateral Raises
• 10 DB Front Raises
• 10 DB Side Raises

Supplementary Days for Week 2

HIPS

Warm-Up with 2 Rounds Of:

• 10 Air Squats
• 10 Glute Bridges
• 10 Single Leg RDLs
• 10 Lateral Squats

Barbell elevated hip thrusts 4×8 (Heavier than last week)

Single leg RDL: 4×8 each leg

Superset:

• Goblet Squats: 4×12-15
• GHD Hip Extensions: 4×12

SHOULDERS

Warm-Up with 2 Rounds Of:

• 10 Walk-Outs
• 10 Push-Ups
• 10 Upside Down KB Presses
• 20 Bent-Over T-Spine Rotations

Strict Press: 5×5 (Heavier than last week), then back off sets of 2×8-10

Superset:

• DB Bench Press: 4×12
• DB Upright Row: 4×12

3 Rounds (:30 rest between sets with :90 rest between rounds):

• 10 Weighted Push-Ups
• 10 Dips (Weighted if full ROM)
• 10 DB Lateral Raises
• 10 Banded Face Pulls