Professional Documents
Culture Documents
Program by Dr. Kyle Pierce of LSU Shreveport
Program by Dr. Kyle Pierce of LSU Shreveport
Weight Reps
Snatch 70 (6x3)
Day Five C&J 70 (6x3)
% of max PR
75.0% 75
75.0% 75
70.0% 70
25.0% 25
65.0% 65
% of max PR
65.0% 65
100.0% 100
65.0% 65
50.0% 65
60.0% 60
% of max
67.5%
67.5%
63.0%
22.5%
58.5%
% of max PR
65.0% 65
90.0%
58.5%
45.0%
54.0%
Rep Max Reps Drop Zone 1 Reps
Back Squat 77 x10 70 (2x10)
Push Press 77 x10 70 (2x10)
Day One Bench Press 72 x10 65 (2x10)
Lunge 26 x10 23 (2x10)
Military Press 67 x10 60 (2x10)
Weight Reps
Snatch 70 (6x3)
Day Five C&J 70 (6x3)
% of max PR
77.3% 75
77.3% 75
72.1% 70
25.8% 25
67.0% 65
% of max PR
67.0% 65
103.0% 100
67.0% 65
51.5% 65
61.8% 60
% of max
69.5%
69.5%
64.9%
23.2%
60.3%
% of max PR
67.0% 65
92.7%
60.3%
46.4%
55.6%
Rep Max Reps Drop Zone 1 Reps
Back Squat 80 x10 72 (2x10)
Push Press 80 x10 72 (2x10)
Day One Bench Press 74 x10 67 (2x10)
Lunge 27 x10 24 (2x10)
Military Press 69 x10 62 (2x10)
Weight Reps
Snatch 70 (6x3)
Day Five C&J 70 (6x3)
% of max PR
79.6% 75
79.6% 75
74.3% 70
26.5% 25
69.0% 65
% of max PR
69.0% 65
106.1% 100
69.0% 65
53.0% 65
63.7% 60
% of max
71.6%
71.6%
66.8%
23.9%
62.1%
% of max PR
69.0% 65
95.5%
62.1%
47.7%
57.3%
Rep Max Reps Drop Zone 1 Reps
Power Jerk 75 x3 71 x3
Back Squat 85 x5 80 x5
Push Press 85 x5 80 x5
Day One Bench Press 79 x5 75 x5
Jerk Drive 100 (5x1)
Military Press 74 x5 70 x5
% of max
67.5%
76.1%
76.1%
71.3%
100.0%
66.6%
100.0%
0 0
66.6%
52.2%
61.8%
Rep Max Reps Drop Zone 1 Reps
Power Jerk 77 x3 73 x3
Back Squat 87 x5 83 x5
Push Press 87 x5 83 x5
Day One Bench Press 82 x5 78 x5
Jerk Drive 105 (5x1)
Military Press 76 x5 72 x5
% of max
69.5%
78.4%
78.4%
73.5%
105.0%
68.6%
103.0%
68.6%
53.8%
63.6%
Rep Max Reps Drop Zone 1 Reps Dop Zone 2
Power Jerk 80 x3 76 x3 72
Back Squat 90 x5 85 x5 81
Push Press 90 x5 85 x5 81
Day One Bench Press 84 x5 80 x5 76
Jerk Drive 108 (5x1)
Military Press 78 x5 75 x5 71
% of max
71.6%
80.7%
80.7%
75.7%
108.2%
70.6%
106.1%
70.6%
55.4%
65.6%
Rep Max Reps Drop Zone 1 Reps
Jerk 85 x3 80 x3
Back Squat 95 x3 90 x3
Push Press 95 x3 90 x3
Day One Bench Press 89 x3 85 x3
Jerk Drive 111 (5x1)
Military Press 83 x3 79 x3
% of max
76.1%
85.2%
85.2%
80.2%
111.4%
75.1%
% of max
78.4%
87.8%
87.8%
82.6%
114.7%
77.4%
% of max
80.7%
90.4%
90.4%
85.1%
118.2%
79.7%
Weight
Snatch Balance up to 105
Day Two Snatch pull up to 100
Pull-ups (3x10)
Hypers
Weight
Day Three Snatch up to 80
C&J up to 80
Weight
Day Four Snatch 70
C&J 70
Sets Snatch Variations Clean Variations
3 Snatch Clean
4 Hang Snatch Hang Clean
5 High Hang Snatch High Hang Clean
Power Snatch Power Clean
Hang Power Snatch Hang Power Clean
High Hang Power Snatch High Hang Power Clean