Week 1 Exercise % Reps SETS Weights: Input Maxes On This Line

BULGARIAN WORKOUT SNATCH CLN AND JERK FS BS
INPUT MAXES ON
100.00 115.00 130.00 155.00
THIS LINE
WEEK 1 EXERCISE % REPS SETS weights

day 1 snatch 88% 1 5 90.00
mon 77% 2 3 77.50
73% 3 2 75.00
cln and jerk 88% 1 5 102.50

73% 3 2 85.00
fs 90% 1 2 117.50
85% 2 2 112.50
day 2 pwr snatch 77% 1 2 77.50

tues pwr cln+jerk 79% 1 2 92.50
bs 85% 2 3 132.50
day 3 snatch max4day

wed cln and jerk max4day
fs max4day
85% 2 3 112.50
day 4 snatch 85% 1 1 85.00

thurs 77% 2 2 77.50
cln and jerk 85% 1 1 100.00

73% 2 2 85.00
fs 90% 1 1 117.50
85% 2 1 112.50
day 5 sn 92% 1 1 92.50

sat 96% 1 5 97.50
78% 2 1 80.00
cln and jerk 94% 1 5 110.00

85% 1 1 100.00
73% 2 1 85.00
bs 95% 1 1 147.50
85% 2 2 132.50
WEEK 2 EXERCISE % REPS SETS WEIGHT

day 6 pwr sn 80% 2 5 80.00
mon 70% 2 1 70.00
pwr cln+jerk 82% 1 5 95.00
73% 2 1 85.00
fs 90% 1 1 117.50
85% 2 1 112.50
day 7 sn 92% 1 1 92.50

tues 78% 2 1 80.00
cln and jerk 90% 1 1 105.00

73% 2 2 85.00
bs 95% 1 1 147.50
85% 2 2 132.50
day 8 pwr sn 80% 1 5 80.00

wed 78% 2 1 80.00
70% 2 2 70.00
pwr cln+jerk 82% 1 5 95.00
73% 2 1 85.00
fs 85% 2 2 112.50
day 9 sn 100% 1 1 100.00

th 92% 1 1 92.50
85% 2 1 85.00
cln and jerk 100% 1 1 115.00

90% 1 1 105.00
bs 100% 1 1 155.00
95% 1 1 147.50
85% 2 1 132.50
day 10 sn 85% 1 2 85.00

sat 77% 2 1 77.50
cln and jerk 90% 1 1 105.00

85% 1 1 100.00
fs 95% 1 1 125.00
85% 2 2 112.50

day 11 sn 96% 1 5 97.50
mon 85% 2 1 85.00
cln and jerk 94% 1 5 110.00

85% 1 1 100.00
79% 2 1 92.50
fs 100% 1 1 130.00
90% 2 2 117.50
day 12 ps 85% 1 1 85.00

tues 77% 1 1 77.50
70% 2 1 70.00
pc+jrk 82% 1 5 95.00

73% 2 1 85.00
bs 85% 2 2 132.50
day 13 sn 92% 1 2 92.50

wed
cln and jerk 90% 1 1 105.00
85% 1 1 100.00
fs 95% 1 1 125.00
90% 2 1 117.50
day 14 ps 77% 1 2 77.50

thurs
pc+jrk 79% 1 2 92.50
bs 90% 2 2 140.00
day 15 sn 100% 1 1 100.00

sat 79% 2 1 80.00
cln and jerk 100% 1 1 115.00

82% 2 1 95.00
fs 100% 1 5 130.00
87% 2 1 115.00

day 16 sn 89% 1 2 90.00
mon 79% 2 2 80.00
cln and jerk 88% 1 1 102.50

82% 1 1 95.00
fs 92% 1 1 120.00
87% 2 2 115.00
day 17 sn 90% 1 1 90.00

tues 87% 2 1 87.50
cln and jerk 94% 1 1 110.00
82% 2 1 95.00
fs 97% 1 1 127.50
87% 2 2 115.00
day 18 sn 81% 1 1 82.50

wed 77% 2 1 77.50
cln and jerk 82% 1 1 95.00

71% 2 1
fs 92% 1 1 120.00
87% 1 1 115.00
day 19 sn 89% 1 2 90.00

thurs 79% 2 1 80.00
cln and jerk 91% 1 5 105.00

82% 1 1 95.00
fs 97% 1 1 127.50
87% 2 2 115.00
day 20 pwr sn 81% 1 1 82.50

sat 76% 2 2 77.50
pc+jerk 82% 1 1 95.00

71% 2 1 82.50
fs 92% 1 2 120.00
82% 2 1 107.50

day 21 sn 100% 1 5 100.00
mon 81% 1 2 82.50
cln and jerk 100% 1 1 115.00

82% 2 1 95.00
fs 100% 1 5 130.00
87% 2 2 115.00
day 22 sn 89% 1 1 90.00

tues 79% 2 2 80.00
cln and jerk 88% 1 1 102.50

76% 1 1 87.50
fs 92% 1 2 120.00
89% 2 1 117.50
day 23 sn 96% 1 2 97.50

wed
cln and jerk 100% 1 1 115.00

91% 1 1 105.00
fs 97% 1 1 127.50
87% 2 1 115.00
**After Day 23, the author recommends a 2-3 day period of light work, sharp technique, then attem
**you could also attempt to compete on Saturday as well if you planned accordingly
p technique, then attempting PRs
BULGARIAN WORKOUT
MAX SNATCH CLN AND JERK FS BS
120.00 155.00 150.00 200.00
DAY 1 SNATCH % REPS SETS weights

mon 88% 1 5 107.50
77% 2 3 92.50
73% 3 2 90.00
cln and jerk 88% 1 5 137.50

73% 3 2 115.00
fs 90% 1 2 135.00
85% 2 2 127.50

Tuesdaypwr cln+jerk 79% 1 2 122.50
bs 85% 2 3 170.00

wed cln and jerkmax4day
fs max4day
85% 2 3 127.50
day 4 snatch 85% 1 1 102.50

th 77% 2 2 92.50
cln and jerk 85% 1 1 132.50

73% 2 2 115.00
fs 90% 1 1 135.00
85% 2 1 127.50
day 5 sn 92% 1 1 112.50

sat 96% 1 5 117.50
78% 2 1 95.00
cln and jerk 94% 1 5 115.00

85% 1 1 102.50
73% 2 1 90.00
bs 95% 1 1 190.00
85% 2 2 170.00
day 6 pwr sn 80% 2 5 97.50

mon 70% 2 1 85.00
pwr cln+jerk 82% 1 5 127.50

73% 2 1 115.00
fs 90% 1 1 135.00
85% 2 1 127.50
day 7 sn 92% 1 1 112.50

78% 2 1 95.00
cln and jerk 90% 1 1 140.00

73% 2 2 115.00
bs 95% 1 1 190.00
85% 2 2 170.00
day 8 pwr sn 80% 1 5 97.50

78% 2 1 95.00
70% 2 2 85.00
pwr cln+jerk 82% 1 5 127.50
73% 2 1 115.00
fs 85% 2 2 127.50
day 9 sn 100% 1 1 120.00

92% 1 1 112.50
85% 2 1 102.50
cln and jerk 100% 1 1 155.00

90% 1 1 140.00
bs 100% 1 1 200.00
95% 1 1 190.00
85% 2 1 170.00
day 10 sn 85% 1 2 102.50

77% 2 1 92.50
cln and jerk 90% 1 1 140.00

85% 1 1 132.50
fs 95% 1 1 142.50
85% 2 2 127.50
day 11 sn 96% 1 5 117.50

85% 2 1 102.50
cln and jerk 94% 1 5 147.50

85% 1 1 132.50
79% 2 1 122.50
fs 100% 1 1 150.00
90% 2 2 135.00
day 12 ps 85% 1 1 102.50
77% 1 1 92.50
70% 2 1 85.00
pc+jrk 82% 1 5 127.50

73% 2 1 115.00
bs 85% 2 2 170.00
day 13 sn 92% 1 2 112.50
cln and jerk 90% 1 1 140.00

85% 1 1 132.50
fs 95% 1 1 142.50
90% 2 1 135.00
day 14 ps 77% 1 2 92.50
pc+jrk 79% 1 2 122.50
bs 90% 2 2 180.00
BULGARIAN WORKOUT

mon 88% 1 5 0.00
77% 2 3 0.00
73% 3 2 0.00
cln and jerk 88% 1 5 0.00

73% 3 2 0.00
fs 90% 1 2 0.00
85% 2 2 0.00

bs 85% 2 3 0.00

fs max4day
85% 2 3 0.00
day 4 snatch 85% 1 1 0.00

th 77% 2 2 0.00

73% 2 2 0.00
fs 90% 1 1 0.00
85% 2 1 0.00
day 5 sn 92% 1 1 0.00

sat 96% 1 5 0.00
78% 2 1 0.00

85% 1 1 0.00
73% 2 1 0.00
bs 95% 1 1 0.00
85% 2 2 0.00
day 6 pwr sn 80% 2 5 0.00

mon 70% 2 1 0.00
pwr cln+jerk 82% 1 5 0.00

73% 2 1 0.00
fs 90% 1 1 0.00
85% 2 1 0.00
day 7 sn 92% 1 1 0.00

78% 2 1 0.00

73% 2 2 0.00
bs 95% 1 1 0.00
85% 2 2 0.00
day 8 pwr sn 80% 1 5 0.00

78% 2 1 0.00
70% 2 2 0.00
73% 2 1 0.00
fs 85% 2 2 0.00
day 9 sn 100% 1 1 0.00

92% 1 1 0.00
85% 2 1 0.00
cln and jerk 100% 1 1 0.00

90% 1 1 0.00
bs 100% 1 1 0.00
95% 1 1 0.00
85% 2 1 0.00
day 10 sn 85% 1 2 0.00

77% 2 1 0.00

85% 1 1 0.00
fs 95% 1 1 0.00
85% 2 2 0.00
day 11 sn 96% 1 5 0.00

85% 2 1 0.00

85% 1 1 0.00
79% 2 1 0.00
fs 100% 1 1 0.00
90% 2 2 0.00
day 12 ps 85% 1 1 0.00

77% 1 1 0.00
70% 2 1 0.00
pc+jrk 82% 1 5 0.00

73% 2 1 0.00
bs 85% 2 2 0.00
day 13 sn 92% 1 2 0.00

85% 1 1 0.00
fs 95% 1 1 0.00
90% 2 1 0.00
day 14 ps 77% 1 2 0.00
pc+jrk 79% 1 2 0.00
bs 90% 2 2 0.00
day 15 sn 100% 1 1 0.00

79% 2 1 0.00
cln and jerk 100% 1 1 0.00

82% 2 1 0.00
fs 100% 1 5 0.00
87% 2 1 0.00
day 16 sn 89% 1 2 0.00

79% 2 2 0.00

82% 1 1 0.00
fs 92% 1 1 0.00
87% 2 2 0.00
day 17 sn 90% 1 1 0.00

87% 2 1 0.00

82% 2 1 0.00
fs 97% 1 1 0.00
87% 2 2 0.00
day 18 sn 81% 1 1 0.00
77% 2 1 0.00

71% 2 1
fs 92% 1 1 0.00
87% 1 1 0.00
day 19 sn 89% 1 2 0.00

79% 2 1 0.00

82% 1 1 0.00
fs 97% 1 1 0.00
87% 2 2 0.00
day 20 pwr sn 81% 1 1 0.00

76% 2 2 0.00
pc+jerk 82% 1 1 0.00

71% 2 1 0.00
fs 92% 1 2 0.00
82% 2 1 0.00
day 21 sn 100% 1 5 0.00

81% 1 2 0.00
cln and jerk 100% 1 1 0.00

82% 2 1 0.00
fs 100% 1 5 0.00
87% 2 2 0.00
day 22 sn 89% 1 1 0.00

79% 2 2 0.00

76% 1 1 0.00
fs 92% 1 2 0.00
89% 2 1 0.00
day 23 sn 96% 1 2 0.00
cln and jerk 100% 1 1 0.00

91% 1 1 0.00
fs 97% 1 1 0.00
87% 2 1 0.00
BULGARIAN WORKOUT

mon 88% 1 5 0.00
77% 2 3 0.00
73% 3 2 0.00

73% 3 2 0.00
fs 90% 1 2 0.00
85% 2 2 0.00

bs 85% 2 3 0.00

fs max4day
85% 2 3 0.00
day 4 snatch 85% 1 1 0.00

th 77% 2 2 0.00

73% 2 2 0.00
fs 90% 1 1 0.00
85% 2 1 0.00
day 5 sn 92% 1 1 0.00

sat 96% 1 5 0.00
78% 2 1 0.00

85% 1 1 0.00
73% 2 1 0.00
bs 95% 1 1 0.00
85% 2 2 0.00
day 6 pwr sn 80% 2 5 0.00

mon 70% 2 1 0.00

73% 2 1 0.00
fs 90% 1 1 0.00
85% 2 1 0.00
day 7 sn 92% 1 1 0.00

78% 2 1 0.00

73% 2 2 0.00
bs 95% 1 1 0.00
85% 2 2 0.00
day 8 pwr sn 80% 1 5 0.00

78% 2 1 0.00
70% 2 2 0.00
73% 2 1 0.00
fs 85% 2 2 0.00
day 9 sn 100% 1 1 0.00

92% 1 1 0.00
85% 2 1 0.00
cln and jerk 100% 1 1 0.00

90% 1 1 0.00
bs 100% 1 1 0.00
95% 1 1 0.00
85% 2 1 0.00
day 10 sn 85% 1 2 0.00

77% 2 1 0.00

85% 1 1 0.00
fs 95% 1 1 0.00
85% 2 2 0.00
day 11 sn 96% 1 5 0.00

85% 2 1 0.00

85% 1 1 0.00
79% 2 1 0.00
fs 100% 1 1 0.00
90% 2 2 0.00
day 12 ps 85% 1 1 0.00

77% 1 1 0.00
70% 2 1 0.00
pc+jrk 82% 1 5 0.00

73% 2 1 0.00
bs 85% 2 2 0.00
day 13 sn 92% 1 2 0.00

85% 1 1 0.00
fs 95% 1 1 0.00
90% 2 1 0.00
day 14 ps 77% 1 2 0.00
pc+jrk 79% 1 2 0.00
bs 90% 2 2 0.00
day 15 sn 100% 1 1 0.00

79% 2 1 0.00
cln and jerk 100% 1 1 0.00

82% 2 1 0.00
fs 100% 1 5 0.00
87% 2 1 0.00
day 16 sn 89% 1 2 0.00

79% 2 2 0.00

82% 1 1 0.00
fs 92% 1 1 0.00
87% 2 2 0.00
day 17 sn 90% 1 1 0.00

87% 2 1 0.00

82% 2 1 0.00
fs 97% 1 1 0.00
87% 2 2 0.00
day 18 sn 81% 1 1 0.00
77% 2 1 0.00

71% 2 1
fs 92% 1 1 0.00
87% 1 1 0.00
day 19 sn 89% 1 2 0.00

79% 2 1 0.00

82% 1 1 0.00
fs 97% 1 1 0.00
87% 2 2 0.00
day 20 pwr sn 81% 1 1 0.00

76% 2 2 0.00
pc+jerk 82% 1 1 0.00

71% 2 1 0.00
fs 92% 1 2 0.00
82% 2 1 0.00
day 21 sn 100% 1 5 0.00

81% 1 2 0.00
cln and jerk 100% 1 1 0.00

82% 2 1 0.00
fs 100% 1 5 0.00
87% 2 2 0.00
day 22 sn 89% 1 1 0.00

79% 2 2 0.00

76% 1 1 0.00
fs 92% 1 2 0.00
89% 2 1 0.00
day 23 sn 96% 1 2 0.00
cln and jerk 100% 1 1 0.00

91% 1 1 0.00
fs 97% 1 1 0.00
87% 2 1 0.00
BULGARIAN WORKOUT

mon 88% 1 5 0.00
77% 2 3 0.00
73% 3 2 0.00

73% 3 2 0.00
fs 90% 1 2 0.00
85% 2 2 0.00

bs 85% 2 3 0.00

fs max4day
85% 2 3 0.00
day 4 snatch 85% 1 1 0.00

th 77% 2 2 0.00

73% 2 2 0.00
fs 90% 1 1 0.00
85% 2 1 0.00
day 5 sn 92% 1 1 0.00

sat 96% 1 5 0.00
78% 2 1 0.00

85% 1 1 0.00
73% 2 1 0.00
bs 95% 1 1 0.00
85% 2 2 0.00
day 6 pwr sn 80% 2 5 0.00

mon 70% 2 1 0.00

73% 2 1 0.00
fs 90% 1 1 0.00
85% 2 1 0.00
day 7 sn 92% 1 1 0.00

78% 2 1 0.00

73% 2 2 0.00
bs 95% 1 1 0.00
85% 2 2 0.00
day 8 pwr sn 80% 1 5 0.00

78% 2 1 0.00
70% 2 2 0.00
73% 2 1 0.00
fs 85% 2 2 0.00
day 9 sn 100% 1 1 0.00

92% 1 1 0.00
85% 2 1 0.00
cln and jerk 100% 1 1 0.00

90% 1 1 0.00
bs 100% 1 1 0.00
95% 1 1 0.00
85% 2 1 0.00
day 10 sn 85% 1 2 0.00

77% 2 1 0.00

85% 1 1 0.00
fs 95% 1 1 0.00
85% 2 2 0.00
day 11 sn 96% 1 5 0.00

85% 2 1 0.00

85% 1 1 0.00
79% 2 1 0.00
fs 100% 1 1 0.00
90% 2 2 0.00
day 12 ps 85% 1 1 0.00

77% 1 1 0.00
70% 2 1 0.00
pc+jrk 82% 1 5 0.00

73% 2 1 0.00
bs 85% 2 2 0.00
day 13 sn 92% 1 2 0.00

85% 1 1 0.00
fs 95% 1 1 0.00
90% 2 1 0.00
day 14 ps 77% 1 2 0.00
pc+jrk 79% 1 2 0.00
bs 90% 2 2 0.00
day 15 sn 100% 1 1 0.00

79% 2 1 0.00
cln and jerk 100% 1 1 0.00

82% 2 1 0.00
fs 100% 1 5 0.00
87% 2 1 0.00
day 16 sn 89% 1 2 0.00

79% 2 2 0.00

82% 1 1 0.00
fs 92% 1 1 0.00
87% 2 2 0.00
day 17 sn 90% 1 1 0.00

87% 2 1 0.00

82% 2 1 0.00
fs 97% 1 1 0.00
87% 2 2 0.00
day 18 sn 81% 1 1 0.00
77% 2 1 0.00

71% 2 1
fs 92% 1 1 0.00
87% 1 1 0.00
day 19 sn 89% 1 2 0.00

79% 2 1 0.00

82% 1 1 0.00
fs 97% 1 1 0.00
87% 2 2 0.00
day 20 pwr sn 81% 1 1 0.00

76% 2 2 0.00
pc+jerk 82% 1 1 0.00

71% 2 1 0.00
fs 92% 1 2 0.00
82% 2 1 0.00
day 21 sn 100% 1 5 0.00

81% 1 2 0.00
cln and jerk 100% 1 1 0.00

82% 2 1 0.00
fs 100% 1 5 0.00
87% 2 2 0.00
day 22 sn 89% 1 1 0.00

79% 2 2 0.00

76% 1 1 0.00
fs 92% 1 2 0.00
89% 2 1 0.00
day 23 sn 96% 1 2 0.00
cln and jerk 100% 1 1 0.00

91% 1 1 0.00
fs 97% 1 1 0.00
87% 2 1 0.00
BULGARIAN WORKOUT

mon 88% 1 5 0.00
77% 2 3 0.00
73% 3 2 0.00

73% 3 2 0.00
fs 90% 1 2 0.00
85% 2 2 0.00

bs 85% 2 3 0.00

fs max4day
85% 2 3 0.00
day 4 snatch 85% 1 1 0.00

th 77% 2 2 0.00

73% 2 2 0.00
fs 90% 1 1 0.00
85% 2 1 0.00
day 5 sn 92% 1 1 0.00

sat 96% 1 5 0.00
78% 2 1 0.00

85% 1 1 0.00
73% 2 1 0.00
bs 95% 1 1 0.00
85% 2 2 0.00
day 6 pwr sn 80% 2 5 0.00

mon 70% 2 1 0.00

73% 2 1 0.00
fs 90% 1 1 0.00
85% 2 1 0.00
day 7 sn 92% 1 1 0.00

78% 2 1 0.00

73% 2 2 0.00
bs 95% 1 1 0.00
85% 2 2 0.00
day 8 pwr sn 80% 1 5 0.00

78% 2 1 0.00
70% 2 2 0.00
73% 2 1 0.00
fs 85% 2 2 0.00
day 9 sn 100% 1 1 0.00

92% 1 1 0.00
85% 2 1 0.00
cln and jerk 100% 1 1 0.00

90% 1 1 0.00
bs 100% 1 1 0.00
95% 1 1 0.00
85% 2 1 0.00
day 10 sn 85% 1 2 0.00

77% 2 1 0.00

85% 1 1 0.00
fs 95% 1 1 0.00
85% 2 2 0.00
day 11 sn 96% 1 5 0.00

85% 2 1 0.00

85% 1 1 0.00
79% 2 1 0.00
fs 100% 1 1 0.00
90% 2 2 0.00
day 12 ps 85% 1 1 0.00

77% 1 1 0.00
70% 2 1 0.00
pc+jrk 82% 1 5 0.00

73% 2 1 0.00
bs 85% 2 2 0.00
day 13 sn 92% 1 2 0.00

85% 1 1 0.00
fs 95% 1 1 0.00
90% 2 1 0.00
day 14 ps 77% 1 2 0.00
pc+jrk 79% 1 2 0.00
bs 90% 2 2 0.00
day 15 sn 100% 1 1 0.00

79% 2 1 0.00
cln and jerk 100% 1 1 0.00

82% 2 1 0.00
fs 100% 1 5 0.00
87% 2 1 0.00
day 16 sn 89% 1 2 0.00

79% 2 2 0.00

82% 1 1 0.00
fs 92% 1 1 0.00
87% 2 2 0.00
day 17 sn 90% 1 1 0.00

87% 2 1 0.00

82% 2 1 0.00
fs 97% 1 1 0.00
87% 2 2 0.00
day 18 sn 81% 1 1 0.00
77% 2 1 0.00

71% 2 1
fs 92% 1 1 0.00
87% 1 1 0.00
day 19 sn 89% 1 2 0.00

79% 2 1 0.00

82% 1 1 0.00
fs 97% 1 1 0.00
87% 2 2 0.00
day 20 pwr sn 81% 1 1 0.00

76% 2 2 0.00
pc+jerk 82% 1 1 0.00

71% 2 1 0.00
fs 92% 1 2 0.00
82% 2 1 0.00
day 21 sn 100% 1 5 0.00

81% 1 2 0.00
cln and jerk 100% 1 1 0.00

82% 2 1 0.00
fs 100% 1 5 0.00
87% 2 2 0.00
day 22 sn 89% 1 1 0.00

79% 2 2 0.00

76% 1 1 0.00
fs 92% 1 2 0.00
89% 2 1 0.00
day 23 sn 96% 1 2 0.00
cln and jerk 100% 1 1 0.00

91% 1 1 0.00
fs 97% 1 1 0.00
87% 2 1 0.00

Week 1 Exercise % Reps SETS Weights: Input Maxes On This Line

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Week 1 Exercise % Reps SETS Weights: Input Maxes On This Line

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BULGARIAN WORKOUT SNATCH CLN AND JERK FS BS

WEEK 1 EXERCISE % REPS SETS weights

cln and jerk 88% 1 5 102.50

day 2 pwr snatch 77% 1 2 77.50

day 3 snatch max4day

day 4 snatch 85% 1 1 85.00

cln and jerk 85% 1 1 100.00

day 5 sn 92% 1 1 92.50

cln and jerk 94% 1 5 110.00

WEEK 2 EXERCISE % REPS SETS WEIGHT

day 7 sn 92% 1 1 92.50

cln and jerk 90% 1 1 105.00

day 8 pwr sn 80% 1 5 80.00

day 9 sn 100% 1 1 100.00

cln and jerk 100% 1 1 115.00

day 10 sn 85% 1 2 85.00

cln and jerk 90% 1 1 105.00

WEEK 3 EXERCISE % REPS SETS WEIGHT

cln and jerk 94% 1 5 110.00

day 12 ps 85% 1 1 85.00

pc+jrk 82% 1 5 95.00

day 13 sn 92% 1 2 92.50

day 14 ps 77% 1 2 77.50

day 15 sn 100% 1 1 100.00

cln and jerk 100% 1 1 115.00

WEEK 4 EXERCISE % REPS SETS WEIGHT

cln and jerk 88% 1 1 102.50

day 17 sn 90% 1 1 90.00

day 18 sn 81% 1 1 82.50

cln and jerk 82% 1 1 95.00

day 19 sn 89% 1 2 90.00

cln and jerk 91% 1 5 105.00

day 20 pwr sn 81% 1 1 82.50

pc+jerk 82% 1 1 95.00

WEEK 5 EXERCISE % REPS SETS WEIGHT

cln and jerk 100% 1 1 115.00

day 22 sn 89% 1 1 90.00

cln and jerk 88% 1 1 102.50

day 23 sn 96% 1 2 97.50

cln and jerk 100% 1 1 115.00

DAY 1 SNATCH % REPS SETS weights

cln and jerk 88% 1 5 137.50

day 2 pwr snatch 77% 1 2 92.50

day 3 snatch max4day

day 4 snatch 85% 1 1 102.50

cln and jerk 85% 1 1 132.50

day 5 sn 92% 1 1 112.50

cln and jerk 94% 1 5 115.00

day 6 pwr sn 80% 2 5 97.50

pwr cln+jerk 82% 1 5 127.50

day 7 sn 92% 1 1 112.50

cln and jerk 90% 1 1 140.00

day 8 pwr sn 80% 1 5 97.50

day 9 sn 100% 1 1 120.00

cln and jerk 100% 1 1 155.00

day 10 sn 85% 1 2 102.50

cln and jerk 90% 1 1 140.00

day 11 sn 96% 1 5 117.50

cln and jerk 94% 1 5 147.50

pc+jrk 82% 1 5 127.50

day 13 sn 92% 1 2 112.50

cln and jerk 90% 1 1 140.00

day 14 ps 77% 1 2 92.50