1 ttl reps 568

athlete: date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
ps+hss+sn 65% 3 3 6
70% 3 3 3 9
0
sn bal 70% 3 3 6
75% 3 3 3 9
0
back sqt 75% 8 8 6 6 5 33
0
0
clean shrugs 115% 5 5 5 5 5 25
0
back ext 10 10 10 30
sit ups 25 25 50
chins 10 10
0
78% 64 54 27 17 16 0 0 0 0 178

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
3 pos cleans 70% 3 3 6
75% 3 3 3 3 12
0
rk jerks 70% 3 3 6
75% 3 3 3 9
0
0
clean pulls 90% 5 5 10
95% 5 5 5 15
0
0
rdl 85% 8 8 8 8 8 40
sit ups 25 25 50
0
box jumps 5 5 5 15
80% 49 49 24 19 19 3 0 0 0 163

athlete: _____________
date:

_____________
day: thur

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 70% 3 3 6
 75% 3 3 3 3 12
0
pc+hsc+cln 65% 3 3 6
70% 3 3 3 9
back sqt 70% 8 8 6 6 5 0
sn pull 90% 6 6 6 6 6 0
0
0
0
0
0
box jumps 5 5 5 15
chins 10 10 20
0
73% 35 35 23 18 17 3 0 0 0 68

athlete: date:

day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 70% 2 2
75% 2 2
80% 1 1 2
85% 1 1 2
0
cln&jrk 70% 2 2
75% 2 2
80% 1 1 2
85% 1 1 2
front sqt 70% 8 8 16
75% 7 7 6 20
sn shrugs 115% 8 8 8 8 8 40
back ext 15 12 10 37
hlr 10 10 10 30

80% 45 42 37 17 16 2 0 0 0 159

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT

0.00
0.00
0.00
0.00
0.00

0.00

0.00

WT

0.00
0.00

0.00
0.00

0.00
0.00

0.00

WT

0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00

15.00

1.67

WT
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
 1 509
athlete: date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
ps+hss+sn 70% 3 3 6
75% 3 3 3 9
sn bal 75% 3 3 6
80% 3 3 3 9
0
0
back sqt 80% 5 5 5 5 5 25
0
0
clean shrugs 120% 5 5 5 5 5 25
0
back ext 15 12 10 37
hlr 10 10 10 30
chins 10 10 10 30
0
83% 51 48 46 16 16 0 0 0 0 177

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
3 pos cleans 75% 3 3 6
80% 3 3 3 9
0
rk jerks 75% 3 3 6
80% 3 3 3 9
0
0
clean pulls 95% 3 3 6
100% 3 3 3 9
0
0
rdl 90% 7 7 7 7 7 35
0
0
box jumps 0
85% 16 16 16 16 16 0 0 0 0 80

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
3 sn +2 sn pulls 75% 5 5 10
 80% 5 5 5 15
0
pc+hsc+cln 70% 3 3 6
75% 3 3 3 9
0
back sqt 75% 6 6 6 6 6 30
0
0
0
0
0
box jumps 5 5 5 15
chins 10 10 10 30
0
75% 29 29 29 14 14 0 0 0 0 115

athlete: date:

day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 75% 2 2
80% 2 2
85% 1 1 1 3
88% 1 1
0
cln&jrk 75% 2 2
80% 2 2
85% 1 1 1 3
88% 1 1
front sqt 75% 5 5 10
80% 5 5 5 15
sn shrugs 115% 6 6 6 6 6 30
back ext 12 12 12 36
hlr 10 10 10 30

84% 37 37 35 13 13 2 0 0 0 137

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 472
athlete: date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
2sn pulls+2 sns 73% 4 4 8
78% 4 4 4 12
0
sn bal 80% 3 3 6
85% 3 3 3 9
0
back sqt 85% 4 4 4 4 4 20
0
0
clean shrugs 125% 5 5 5 5 5 25
0
back ext 15 12 10 37
hlr 10 10 10 30
chins 12 12 12 36
0
88% 53 50 48 16 16 0 0 0 0 183

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
2 pos cleans 80% 2 2 4
85% 2 2 2 6
0
rk jerks 80% 2 2 4
85% 2 2 2 6
0
0
clean pulls 100% 3 3 6
105% 3 3 3 9
0
0
rdl 95% 5 5 5 5 5 25
0
0
box jumps 0
90% 12 12 12 12 12 0 0 0 0 60

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 3 3 6
 85% 3 3 2 8
0
2cln pulls+2 clns 75% 4 4 8
80% 4 4 4 12
0
back sqt 80% 5 5 5 5 5 25
0
0
0
0
0
box jumps 5 5 5 15
chins 10 10 20
0
80% 27 27 17 12 11 0 0 0 0 94

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 75% 2 2
80% 2 2
85% 1 1 2
90% 1 1 1 3
0
cln&jrk 75% 2 2
80% 2 2
85% 1 1 2
90% 1 1 1 3
front sqt 80% 5 5 10
85% 5 5 5 15
sn shrugs 120% 5 5 5 5 5 25
back ext 15 12 10 37
hlr 10 10 10 30

86% 39 36 32 12 12 2 2 0 0 135

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 376
athlete: date:
unload
reps&sets not _____________
day: monday
intensity
EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps
warm up
ps+hss+sn 70 60% 3 3 6
70 65% 3 3 6
0
sn bal 70 80% 3 3 6
70 85% 3 3
0
back sqt 130 85% 5 4 3 3 15
0
0
clean shrugs 90 125% 5 5 5 15
0
back ext 10 10 20
hlr 10 10
chins 10 10 20
0
83% 26 25 24 16 10 0 0 0 0 101

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
cleans 90 80% 3 3 6
90 85% 2 2 2 6
0
rk jerks 90 80% 3 3 6
90 85% 3 3 3 9
0
0
clean pulls 90 100% 5 5 10
90 105% 5 5 10
0
0
rdl 90 95% 5 5 5 15
sit ups 25 25 50
0
box jumps 0
90% 41 41 15 10 5 0 0 0 0 112

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 70 80% 2 2
 70 85% 2 2 1 5
0
pc+hsc+cln 90 75% 3 3
90 80% 3 3 3 9
0
back sqt 130 80% 5 5 5 5 20
0
0
0
0
0
box jumps 5 5 10
chins 10 10
0
80% 25 15 10 9 0 0 0 0 0 59

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 70 75% 2 2
70 80% 2 2
70 85% 1 1 2
90% 1 1 2
0
cln&jrk 90 75% 2 2
90 80% 2 2
90 85% 1 1
90% 1 1
front sqt 110 80% 5 5
110 85% 5 5 4 14
sn shrugs 70 120% 5 5 5 15
back ext 21 12 12 12 36
hlr 10 10 20

86% 36 36 24 6 1 1 0 0 0 104

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
 WT
0
42
45.5
0
56
59.5
0
110.5
0
0
112.5
0
0
0
0
0
26.625

WT
0
72
76.5
0
72
76.5
0
0
90
94.5
0

43.7727

WT
0
56
 59.5
0
67.5
72
0
104
0

44.875

0
52.5
56
59.5
0
0
67.5
72
76.5
0

38.4

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 357
athlete: _____________
date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
3 pos snatch 70 65% 3 3 6
70 70% 3 3 3 9
0
sn pp 70 85% 3 3 6
70 90% 3 3 3 9
0
back sqt 130 85% 3 3 3 3 3 15
0
0
clean shrugs 90 125% 5 5 5 5 5 25
0
back ext 10 10 10 30
hlr 10 10 20
chins 10 10 20
0
87% 44 44 24 14 14 0 0 0 0 140

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
cleans 90 80% 3 3 6
90 85% 3 3 3 9
0
pj+jrk 90 80% 2 2 4
90 85% 2 2 2 6
0
0
clean pulls 90 100% 5 5 10
90 105% 4 4 4 12
0
0
rdl 90 95% 5 5 5 5 5 25
0
0
box jumps 5 5 5 5 20
90% 20 20 19 19 14 0 0 0 0 92

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 70 80% 3 3 6
 70 85% 3 3 3 9
0
3 pos cleans 90 70% 3 3 6
90 75% 3 3 3 9
0
back sqt 130 80% 3 3 3 3 3 15
0
0
sn pull 70 100% 5 5 10
70 105% 4 4 4 12
0
box jumps 5 5 10
chins 12 12 12 36
0
85% 31 31 25 13 13 0 0 0 0 113

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 70 75% 1 1
70 80% 1 1
70 85% 1 1
70 93% 1 1 2
0
cln&jrk 90 75% 2 2
90 80% 2 2
90 85% 1 1
90 93% 1 1 2
front sqt 110 80% 4 4
110 85% 3 3
sn shrugs 70 120% 5 5 5 5
back ext 10 10 10
sit ups 25 25

86% 47 47 20 10 2 0 0 0 0 12

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
 WT
0
45.5
49
0
59.5
63
0
110.5
0

36.3889

WT
0
72
76.5
0
72
76.5
0
0
90
94.5
0

43.7727

WT
0
56
 59.5
0
63
67.5
0
104
0

43.75

0
52.5
56
59.5
64.75
0
67.5
72
76.5
83.25
88
93.5
84

61.3462

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 340
athlete: _____________
date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
3 pos snatch 70% 3 3 6
75% 3 3 3 9
0
sn pp 90% 3 3 6
95% 3 3 3 9
0
back sqt 90% 3 3 3 3 3 3 18
0
0
clean shrugs 130% 5 5 5 5 5 25
0
back ext 10 10 10 30
hlr 10 10 20
chins 10 10 20
0
92% 44 44 24 14 14 3 0 0 0 143

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
cleans 85% 3 3 6
90% 3 3 3 9
0
pj+jrk 80% 2 2 4
85% 2 2 2 6
0
0
clean pulls 100% 5 5 10
110% 4 4 4 12
0
0
rdl 100% 5 5 5 5 5 25
0
0
box jumps 0
93% 15 15 14 14 14 0 0 0 0 72

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 3 3 6
 85% 3 3 3 9
0
3 pos cleans 75% 3 3 6
80% 3 3 3 9
0
back sqt 85% 3 3 3 3 3 15
0
0
sn pull 100% 5 5 10
110% 4 4 4 12
0
box jumps 5 5 10
chins 12 12 12 36
0
88% 31 31 25 13 13 0 0 0 0 113

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 1 1
85% 1 1
90% 1 1
95% 1 1 2
0
cln&jrk 80% 2 2
85% 2 2
90% 1 1
95% 1 1 2
front sqt 85% 4 4
90% 2 2 2
sn shrugs 125% 5 5 5 5
back ext 10 10 10
sit ups 25 25

91% 47 47 19 9 4 0 0 0 0 12

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 290
athlete: _____________
date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
3 pos snatch 75% 3 3 6
80% 3 3 6
0
sn pp 90% 3 3 6
95% 3 3 6
0
back sqt 90% 3 3 3 9
0
0
clean shrugs 130% 5 5 5 5 20
0
back ext 10 10 10 30
hlr 10 10 20
chins 10 10
0
93% 44 34 24 11 0 0 0 0 0 113

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
cleans 85% 3 3 6
90% 2 2
0
pj+jrk 80% 2 2 4
85% 2 2 4
0
0
clean pulls 100% 5 5 10
110% 4 4 4 12
0
0
rdl 100% 5 5 5 5 5 25
0
0
box jumps 0
93% 15 15 13 11 9 0 0 0 0 63

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 3 3 6
 85% 3 3 6
0
3 pos cleans 75% 3 3 6
80% 3 3 6
0
back sqt 85% 3 3 3 3 12
0
0
sn pull 100% 5 5 10
110% 4 4 4 12
0
box jumps 5 5 10
chins 12 12 12 36
0
88% 31 31 25 13 4 0 0 0 0 104

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 1 1
85% 1 1
90% 1 1
95% 1 1
0
cln&jrk 80% 2 2
85% 2 2
90% 1 1
95% 1 1
front sqt 85% 4 4
90% 2 2
sn shrugs 125% 5 5 5 5
back ext 10 10 10
sit ups 25 25

91% 47 47 19 9 0 0 0 0 0 10

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 311
athlete: _____________
date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
2 pulls+1 sn 80% 3 3 6
85% 3 3 3 9
0
sn pp 95% 3 3 6
100% 3 3 2 8
0
back sqt 95% 2 2 2 2 2 10
0
0
clean shrugs 135% 5 5 5 5 5 25
0
back ext 10 10 10 30
hlr 10 10 20
chins 10 10
0
98% 43 33 23 13 12 0 0 0 0 124

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
cleans 85% 3 3 6
95% 2 1 1 4
0
rk jerks 85% 2 2 4
90% 2 1 1 1 5
0
0
clean pulls 100% 5 5 10
110% 4 4 4 12
0
0
rdl 105% 5 5 5 5 5 25
0
0
box jumps 0
96% 15 15 13 11 11 1 0 0 0 66

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 85% 3 3 6
 90% 2 2 4
0
clean+hng sqt cln 80% 2 2 4
85% 2 2 2 6
0
back sqt 85% 3 3 3 3 3 3 18
0
0
sn pull 100% 5 5 10
110% 4 4 4 12
0
box jumps 5 5 10
chins 12 12 12 36
0
91% 30 30 23 11 9 3 0 0 0 106

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 1 1
85% 1 1 2
90% 1 1 2
95% 1 1
0
cln&jrk 80% 2 2
85% 2 1 3
90% 1 1 2
95% 1 1 2
front sqt 80% 4 4
85% 4 4 4
sn shrugs 125% 5 5 5 5 5
back ext 10 10 10
sit ups 25 25

90% 47 47 21 11 11 2 1 0 0 15

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 183
athlete: _____________
date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 50% 3 3
60% 2 2
70% 1 1
80% 1 1 1 3
85% 1 1 1 3
sn pull 100% 2 2 4
105% 2 2
0
fs 80% 2 2
85% 2 2
90% 2 2
0
back and abs 0
0
0
81% 7 6 5 1 1 1 1 1 1 24

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
clean and jerk 50% 2 2 4
60% 1 1
70% 1 1
80% 1 1 1 3
85% 1 1 2
0
clean pll 100% 2 2 4
105% 2 2
0
push press 5 4 3 2 1 15
0
0
0
box jumps 5 5 5 15
79% 14 13 11 3 2 1 1 1 1 47

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
pwr sn+ohs 50% 3+3 2+2 10
 75% 1+3 4
80% 1+2 1+2 1+2 9
0
fs+jerk 0
take %off jerk 50% 2+2 4
70% 3+1 4
80% 3+1 3+1 8
85% 2+1 3
0
0
0
box jumps 5 5 10
chins 12 12 12 36
0
70% 17 17 12 0 0 0 0 0 0 88

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 1 1 2
85% 1 1 1 3
0
0
0
cln&jrk 80% 1 1 1 3
85% 1 1 1 3
0
0
front sqt 80% 2 2 3 7
85% 1 1 1 2 5
90% 1 1

84% 4 4 4 3 3 1 2 3 0 24

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 172
athlete: _____________
date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 2 2 4
85% 1 1 2
90% 1 1 2
0
0
sn pull 100% 2 2
105% 2 2
0
fs 80% 2 2
85% 2 2
90% 1 1
95% 1 1
back and abs 0
0
0
90% 6 6 2 2 1 1 0 0 0 18

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
clean and jerk 80% 1 1 2
85% 1 1 2
90% 1 1 2
0
0
0
clean pll 100% 2 2
105% 2 2
0
push press 5 4 3 2 1 15
0
0
0
box jumps 5 5 5 15
92% 13 12 9 3 2 1 0 0 0 40

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
pwr sn+ohs 55% 3+3 2+2 10
 80% 1+3 4
82% 1+2 1+2 1+2 9
0
fs+jerk 0
take %off jerk 55% 2+2 4
75% 3+1 4
80% 3+1 3+1 8
85% 2+1 3
0
0
0
box jumps 5 5 10
chins 12 12 12 36
0
73% 17 17 12 0 0 0 0 0 0 88

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 80% 1 1 2
85% 1 1 1 3
90% 1 1
0
0
cln&jrk 80% 1 1 1 3
85% 1 1 1 3
90% 1 1
0
front sqt 82% 2 2 3 7
87% 1 1 1 2 5
92% 1 1

86% 4 4 4 3 3 3 2 3 0 26

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 78
athlete: _____________
date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 70% 2 2 4
75% 1 1 2
80% 1 1 2
0
0
sn pull 90% 2 2 4
0
0
fs 80% 1 1
85% 1 1
90% 1 1
95% 1 1
back and abs 0
0
0
83% 5 5 2 2 1 1 0 0 0 16

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
clean and jerk 70% 1 1 2
75% 1 1 2
80% 1 1 2
0
0
0
clean pll 90% 2 2 4
0
0
fs 80% 3 3 3 9
0
0
0
0
79% 6 6 4 1 1 1 0 0 0 19

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
pwr sn 55% 3 3
 80% 2 2
82% 1 1 1 3
0
pwr cln+jerk 0
55% 2 2
75% 1 1
80% 1 1 1 3
0
fs 80% 2 2 4
85% 1 1 2
0
0
0
0
74% 7 5 3 3 2 0 0 0 0 20

athlete: date:

day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 82% 1 1 1 3
87% 1 1 1 3
92% 1 1 1 3
rest 20 min 0
0
cln&jrk 82% 1 1 1 3
87% 1 1 1 3
92% 1 1 1 3
0
front sqt 85% 2 2
90% 1 1
95% 1 1
98% 1 1

89% 4 3 3 3 2 2 2 2 2 23

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 1 67
athlete: _____________
date:

_____________
day: monday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 75% 2 2
80% 1 1
85% 1 1 2
0
0
cln and jerk 70% 1 1
75% 1 1
80% 1 1 2
fs 80% 1 1
85% 1 1
90% 1 1
95% 1 1
back and abs 0
0
0
82% 4 3 3 3 0 0 0 0 0 13

athlete: _____________
date:

_____________
day: wo 2

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
clean and jerk 75% 1 1 2
80% 1 1 2
85% 1 1 2
0
0
0
snatch 70% 2 2 4
75% 2 2 4
0
fs 85% 3 3 3 9
0
back and abs 0
0
0
78% 6 6 6 3 1 1 0 0 0 23

athlete: _____________
date:

_____________
day:

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
snatch 55% 3 3
 80% 2 2
82% 1 1 1 3
0
cln and jerk 0
55% 2 2
75% 1 1
80% 1 1 1 3
0
fs 80% 2 2 4
85% 1 1 2
0
0
0
0
74% 7 5 3 3 2 0 0 0 0 20

athlete: date:

basic max out day day:

or competition.
EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps
warm up
snatch 85% 1 1
90% 1 1
95% 1 1
rest 20 min 0
0
cln&jrk 85% 1 1
90% 1 1
95% 1 1
0
front sqt 85% 2 2
90% 1 1
95% 1 1
98% 1 1

91% 4 3 3 1 0 0 0 0 0 11

athlete: _____________
date:

_____________
day: saturday

EXERCISE NO MAX % s1 s2 s3 s4 s5 s6 s7 s8 s9 ttl reps

warm up
0
0
0
0
0
0
0
0
0
 0
0
0
0
0
0
### 0 0 0 0 0 0 0 0 0 0
WT
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0

WT
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0