SN Max

160
Exercise
Power Clean
Push Press (power clean to start position)
Back Squat
Front Squat Lunge
Power Clean
Push Press (power clean to start position)
Back Squat
Front Squat Lunge
Power Snatch
Push Press (power clean to start position)
Overhead Squat
Jerk from Rack
Back Squat
Power Snatch
Push Press (power clean to start position)
Overhead Squat
Jerk from Rack
Back Squat
Power Snatch
Snatch
Power Clean & Jerk (1 Clean + 3 Jerk)
Back Squat
Wide Grip Bench Press
Front Squat Lunge
Power Snatch
Snatch
Power Clean & Jerk (1 Clean + 3 Jerk)
Back Squat
Wide Grip Bench Press
Front Squat Lunge
Power Clean
Snatch
Back Squat
Jerk from Rack
Overhead Squat
Power Clean
Snatch
Back Squat
Jerk from Rack
Overhead Squat
Power Snatch
Clean & Jerk
Power Clean & Jerk (1 Clean + 3 Jerk)
Back Squat
Close Grip Bench
Front Squat Lunge
Power Snatch
Clean & Jerk
Power Clean & Jerk (1 Clean + 3 Jerk)
Back Squat
Close Grip Bench
Front Squat Lunge
Snatch
Overhead Squat
Jerks from the rack
Front Squat
Snatch
Overhead Squat
Jerks from the rack
Front Squat

C&J Max
Week
1

MAX SQUAT

215

215
Workout
1

10

11

12

%
0.55
0.55
0.5
0.4
0.55
0.55
0.5
0.4
0.5
0.55
0.4
0.4
0.55
0.5
0.55
0.4
0.4
0.55
0.5
0.4
0.55
0.65
0.6
0.4
0.5
0.4
0.55
0.65
0.6
0.4
0.65
0.55
0.7
0.4
0.4
0.65
0.55
0.7
0.4
0.4
0.65
0.55
0.7
0.7
0.65
0.5
0.65
0.55
0.7
0.7
0.65
0.5
0.55
0.5
0.6
0.5
0.55
0.5
0.6
0.5

Set 1
LBS
118
118
108
86
118
118
108
86
80
118
86
86
118
80
118
64
86
118
80
64
118
140
96
86
80
64
118
140
96
86
140
88
151
86
86
140
88
151
86
86
104
118
151
151
140
108
104
118
151
151
140
108
88
108
129
108
88
108
129
108

Reps
3
3
5
5
3
3
5
5
3
3
4
3
6
3
3
4
3
6
3
4
3
6
5
4
3
4
3
6
5
4
4
3
5
3
4
4
3
5
3
4
4
3
3
5
5
5
4
3
3
5
5
5
2
5
2
7
2
5
2
7

%
0.65
0.65
0.6
0.4
0.65
0.65
0.6
0.4
0.6
0.65
0.4
0.4
0.65
0.6
0.65
0.4
0.4
0.65
0.6
0.4
0.55
0.65
0.6
0.4
0.6
0.4
0.55
0.65
0.6
0.4
0.65
0.55
0.7
0.4
0.4
0.65
0.55
0.7
0.4
0.4
0.65
0.65
0.7
0.7
0.65
0.5
0.65
0.65
0.7
0.7
0.65
0.5
0.6
0.5
0.6
0.6
0.6
0.5
0.6
0.6

Set 2
LBS
140
140
129
86
140
140
129
86
96
140
86
86
140
96
140
64
86
140
96
64
118
140
96
86
96
64
118
140
96
86
140
88
151
86
86
140
88
151
86
86
104
140
151
151
140
108
104
140
151
151
140
108
96
108
129
129
96
108
129
129

Reps
3
3
4
5
3
3
4
5
3
3
4
3
6
3
3
4
3
6
3
4
3
6
5
4
3
4
3
6
5
4
4
3
5
3
4
4
3
5
3
4
4
3
3
5
5
5
4
3
3
5
5
5
3
5
2
6
3
5
2
6

%
0.65
0.65
0.6
0.4
0.65
0.65
0.6
0.4
0.6
0.65
0.4
0.4
0.65
0.6
0.65
0.4
0.4
0.65
0.6
0.4
0.65
0.65
0.6
0.4
0.6
0.4
0.65
0.65
0.6
0.4
0.65
0.6
0.7
0.4
0.4
0.65
0.6
0.7
0.4
0.4
0.65
0.65
0.7
0.7
0.65
0.5
0.65
0.65
0.7
0.7
0.65
0.5
0.65
0.5
0.7
0.6
0.65
0.5
0.7
0.6

Set 3
LBS
140
140
129
86
140
140
129
86
96
140
86
86
140
96
140
64
86
140
96
64
140
140
96
86
96
64
140
140
96
86
140
96
151
86
86
140
96
151
86
86
104
140
151
151
140
108
104
140
151
151
140
108
104
108
151
129
104
108
151
129

Reps
3
3
4
5
3
3
4
5
3
3
4
3
6
3
3
4
3
6
3
4
3
6
5
4
3
4
3
6
5
4
4
3
5
3
4
4
3
5
3
4
4
3
3
5
5
5
4
3
3
5
5
5
4
5
2
6
4
5
2
6

%
0.65
0.65
0.6

Set 4
LBS
140
140
129

Reps
3
3
4

%
0.65
0.65
0.6

Set 5
LBS
140
140
129

Reps
3
3
4

%
0.65
0.65
0.6

Set 6
LBS
140
140
129

Lifts
3
3
4

0.65
0.65
0.6

140
140
129

3
3
4

0.65
0.65
0.6

140
140
129

3
3
4

0.65
0.65
0.6

140
140
129

3
3
4

0.6
0.65
0.4
0.4
0.65
0.6
0.65
0.4
0.4
0.65
0.6
0.4
0.65
0.65

96
140
86
86
140
96
140
64
86
140
96
64
140
140

3
3
4
3
6
3
3
4
3
6
3
4
3
6

0.6

96

0.6

96

0.65
0.6

140
96

6
3

0.65
0.6

140
96

6
3

0.65
0.6

140
96

6
3

0.65
0.6

140
96

6
3

0.65

140

0.4
0.6
0.4
0.65
0.65

86
96
64
140
140

4
3
4
3
6

0.4
0.65
0.6
0.7

86
140
96
151

0.4
0.65
0.6
0.7

0.65

Set 7
LBS

Reps

0.6

96

0.6

96

0.65

140

0.65

140

4
4
3
5

0.6
0.7

96
151

3
5

0.6
0.7

96
151

3
5

0.6

96

86
140
96
151

4
4
3
5

0.6
0.7

96
151

3
5

0.6
0.7

96
151

3
5

0.6

96

0.4
0.65
0.65

86
104
140

4
4
3

0.65

104

0.7
0.65

151
140

5
5

0.65

140

0.65
0.65

104
140

4
3

0.65

104

0.7
0.65

151
140

5
5

0.65

140

0.65
0.5
0.7
0.6
0.65
0.5
0.7
0.6

104
108
151
129
104
108
151
129

4
5
2
6
4
5
2
6

0.65

104

0.65

104

0.7
0.6
0.65

151
129
104

2
6
4

0.7

151

0.65

104

0.7
0.6

151
129

2
6

0.7

151

0.65

104

0.65

104

Lifts
18
18
25
15
18
18
25
15
18
12
16
12
36
18
12
16
12
36
18
16
18
24
15
16
18
16
18
24
15
16
16
21
30
9
16
16
21
30
9
16
21
12
9
20
25
15
21
12
9
20
25
15
25
20
12
31
25
20
12
31

Lifts WO

Lifts Week

76

76

94

246

94

107

107

308

92

92

102

286

102

88

88

278

AVG %
Total Lifts

58.09
1118