12 Week Olympic Template-Kilos

Olympic Template (Kilos)
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (Copy and paste into browser)
2) Look over the included PDF document for instructions.
3) Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
4) Email your coach or info@barbellmedicine.com if you have any problems!
Version 1.1
updated 05.20.2019
RPE Scale for Olympic Lifting
Template (Kilos)
Copy and paste into browser)
late in the highlighted cell to the RIGHT
ve any problems!
Date
5/5/2019
Version 1.1
updated 05.20.2019
RPE Scale for Olympic Lifting
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish t
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE
KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ONE REP MAX
0.0 kgs
ESTIMATED RPE CALCULATOR

One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
9.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ALCULATORS Help
ed Exertion) and number of reps.
n the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ing the number of reps for which you wish to calculate your one-rep max.
, you would enter a number in the highlighted box.
l be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs
E REP MAX
0.0 kgs
able helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
r to the highlighted box.
8 REPS 9 REPS 10 REPS
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

Date Day Weight (lb) Fat
December
Carb Protein Calories Weight (Kg)
Date Day Weight (lb) Fat Carb Protein Calories Weight (Kg)
12/1/2018 Sunday 0 0
12/2/2018 Monday 0 0
12/3/2018 Tuesday 0 0
12/4/2018 Wednesday 0 0
12/5/2018 Thursday 0 0
12/6/2018 Friday 0 0
12/7/2018 Saturday 0 0
12/8/2018 Sunday 0 0
12/9/2018 Monday 0 0
12/10/2018 Tuesday 0 0
12/11/2018 Wednesday 0 0
12/12/2018 Thursday 0 0
12/13/2018 Friday 0 0
12/14/2018 Saturday 0 0
12/15/2018 Sunday 0 0
12/16/2018 Monday 0 0
12/17/2018 Tuesday 0 0
12/18/2018 Wednesday 0 0
12/19/2018 Thursday 0 0
12/20/2018 Friday 0 0
12/21/2018 Saturday 0 0
12/22/2018 Sunday 0 0
12/23/2018 Monday 0 0
12/24/2018 Tuesday 0 0
12/25/2018 Wednesday 0 0
12/26/2018 Thursday 0 0
12/27/2018 Friday 0 0
12/28/2018 Saturday 0 0
12/29/2018 Sunday 0 0
12/30/2018 Monday 0 0
12/31/2018 Tuesday 0 0
Month's average Weight #DIV/0! Month's average cals 0
March
3/1/2019 Saturday 0 0
3/2/2019 Sunday 0 0
3/3/2019 Monday 0 0
3/4/2019 Tuesday 0 0
3/5/2019 Wednesday 0 0
3/6/2019 Thursday 0 0
3/7/2019 Friday 0 0
3/8/2019 Saturday 0 0
3/9/2019 Sunday 0 0
3/10/2019 Monday 0 0
3/11/2019 Tuesday 0 0
3/12/2019 Wednesday 0 0
3/13/2019 Thursday 0 0
3/14/2019 Friday 0 0
3/15/2019 Saturday 0 0
3/16/2019 Sunday 0 0
3/17/2019 Monday 0 0
3/18/2019 Tuesday 0 0
3/19/2019 Wednesday 0 0
3/20/2019 Thursday 0 0
3/21/2019 Friday 0 0
3/22/2019 Saturday 0 0
3/23/2019 Sunday 0 0
3/24/2019 Monday 0 0
3/25/2019 Tuesday 0 0
3/26/2019 Wednesday 0 0
3/27/2019 Thursday 0 0
3/28/2019 Friday 0 0
3/29/2019 Saturday 0 0
3/30/2019 Sunday 0 0
3/31/2019 Monday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
June
6/1/2019 Sunday 0 0
6/2/2019 Monday 0 0
6/3/2019 Tuesday 0 0
6/5/2019 Thursday 0 0
6/6/2019 Friday 0 0
6/7/2019 Saturday 0 0
6/8/2019 Sunday 0 0
6/9/2019 Monday 0 0
6/10/2019 Tuesday 0 0
6/11/2019 Wednesday 0 0
6/12/2019 Thursday 0 0
6/13/2019 Friday 0 0
6/14/2019 Saturday 0 0
6/15/2019 Sunday 0 0
6/16/2019 Monday 0 0
6/17/2019 Tuesday 0 0
6/18/2019 Wednesday 0 0
6/19/2019 Thursday 0 0
6/20/2019 Friday 0 0
6/21/2019 Saturday 0 0
6/22/2019 Sunday 0 0
6/23/2019 Monday 0 0
6/24/2019 Tuesday 0 0
6/25/2019 Wednesday 0 0
6/26/2019 Thursday 0 0
6/27/2019 Friday 0 0
6/28/2019 Saturday 0 0
6/29/2019 Sunday 0 0
6/30/2019 Monday 0 0
0 0
Last Month's ^^
September
9/1/2019 Monday 0 0
9/2/2019 Tuesday 0 0
9/4/2019 Thursday 0 0
9/5/2019 Friday 0 0
9/6/2019 Saturday 0 0
9/7/2019 Sunday 0 0
9/8/2019 Monday 0 0
9/9/2019 Tuesday 0 0
9/10/2019 Wednesday 0 0
9/11/2019 Thursday 0 0
9/12/2019 Friday 0 0
9/13/2019 Saturday 0 0
9/14/2019 Sunday 0 0
9/15/2019 Monday 0 0
9/16/2019 Tuesday 0 0
9/17/2019 Wednesday 0 0
9/18/2019 Thursday 0 0
9/19/2019 Friday 0 0
9/20/2019 Saturday 0 0
9/21/2019 Sunday 0 0
9/22/2019 Monday 0 0
9/23/2019 Tuesday 0 0
9/24/2019 Wednesday 0 0
9/25/2019 Thursday 0 0
9/26/2019 Friday 0 0
9/27/2019 Saturday 0 0
9/28/2019 Sunday 0 0
9/29/2019 Monday 0 0
9/30/2019 Tuesday 0 0
0 0
Last Month's ^^
December
12/1/2019 Monday 0 0
12/2/2019 Tuesday 0 0
12/3/2019 Wednesday 0 0
12/4/2019 Thursday 0 0
12/5/2019 Friday 0 0
12/6/2019 Saturday 0 0
12/7/2019 Sunday 0 0
12/8/2019 Monday 0 0
12/9/2019 Tuesday 0 0
12/10/2019 Wednesday 0 0
12/11/2019 Thursday 0 0
12/12/2019 Friday 0 0
12/13/2019 Saturday 0 0
12/14/2019 Sunday 0 0
12/15/2019 Monday 0 0
12/16/2019 Tuesday 0 0
12/17/2019 Wednesday 0 0
12/18/2019 Thursday 0 0
12/19/2019 Friday 0 0
12/20/2019 Saturday 0 0
12/21/2019 Sunday 0 0
12/22/2019 Monday 0 0
12/23/2019 Tuesday 0 0
12/24/2019 Wednesday 0 0
12/25/2019 Thursday 0 0
12/26/2019 Friday 0 0
12/27/2019 Saturday 0 0
12/28/2019 Sunday 0 0
12/29/2019 Monday 0 0
12/30/2019 Tuesday 0 0
12/31/2019 Wednesday 0 0
Last Month's ^^
er Weight Average Conditioning (GPP frequency and intervals) Date Day Weight (lb) Fat
Jan
Conditioning (GPP
Weight Average Date Day Weight (lb) Fat
frequency and intervals)
1/1/2019 Wednesday
1/2/2019 Thursday
1/3/2019 Friday
1/4/2019 Saturday
1/5/2019 Sunday
1/6/2019 Monday
0 1/7/2019 Tuesday
1/8/2019 Wednesday
1/9/2019 Thursday
1/10/2019 Friday
1/11/2019 Saturday
1/12/2019 Sunday
1/13/2019 Monday
0 1/14/2019 Tuesday
1/15/2019 Wednesday
1/16/2019 Thursday
1/17/2019 Friday
1/18/2019 Saturday
1/19/2019 Sunday
1/20/2019 Monday
0 1/21/2019 Tuesday
1/22/2019 Wednesday
1/23/2019 Thursday
1/24/2019 Friday
1/25/2019 Saturday
1/26/2019 Sunday
1/27/2019 Monday
0 1/28/2019 Tuesday
1/29/2019 Wednesday
1/30/2019 Thursday
1/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0!
Last Month's ^^
A
Conditioning (GPP
4/1/2019 Tuesday
4/2/2019 Wednesday
4/3/2019 Thursday
4/4/2019 Friday
4/5/2019 Saturday
4/6/2019 Sunday
0 4/7/2019 Monday
4/8/2019 Tuesday
4/9/2019 Wednesday
4/10/2019 Thursday
4/11/2019 Friday
4/12/2019 Saturday
4/13/2019 Sunday
0 4/14/2019 Monday
4/15/2019 Tuesday
4/16/2019 Wednesday
4/17/2019 Thursday
4/18/2019 Friday
4/19/2019 Saturday
4/20/2019 Sunday
0 4/21/2019 Monday
4/22/2019 Tuesday
4/23/2019 Wednesday
4/24/2019 Thursday
4/25/2019 Friday
4/26/2019 Saturday
4/27/2019 Sunday
0 4/28/2019 Monday
4/29/2019 Tuesday
4/30/2019 Wednesday

Last Month's ^^
J
Conditioning (GPP
7/1/2019 Tuesday
7/2/2019 Wednesday
7/3/2019 Thursday
7/4/2019 Friday
7/5/2019 Saturday
7/6/2019 Sunday
0 7/7/2019 Monday
7/8/2019 Tuesday
7/9/2019 Wednesday
7/10/2019 Thursday
7/11/2019 Friday
7/12/2019 Saturday
7/13/2019 Sunday
0 7/14/2019 Monday
7/15/2019 Tuesday
7/16/2019 Wednesday
7/17/2019 Thursday
7/18/2019 Friday
7/19/2019 Saturday
7/20/2019 Sunday
0 7/21/2019 Monday
7/22/2019 Tuesday
7/23/2019 Wednesday
7/24/2019 Thursday
7/25/2019 Friday
7/26/2019 Saturday
7/27/2019 Sunday
0 7/28/2019 Monday
7/29/2019 Tuesday
7/30/2019 Wednesday
7/31/2019 Thursday
Last Month's ^^
er Oc
Conditioning (GPP
10/1/2019 Wednesday
10/2/2019 Thursday
10/3/2019 Friday
10/4/2019 Saturday
10/5/2019 Sunday
10/6/2019 Monday
0 10/7/2019 Tuesday
10/8/2019 Wednesday
10/9/2019 Thursday
10/10/2019 Friday
10/11/2019 Saturday
10/12/2019 Sunday
10/13/2019 Monday
0 10/14/2019 Tuesday
10/15/2019 Wednesday
10/16/2019 Thursday
10/17/2019 Friday
10/18/2019 Saturday
10/19/2019 Sunday
10/20/2019 Monday
0 10/21/2019 Tuesday
10/23/2019 Thursday
10/24/2019 Friday
10/25/2019 Saturday
10/26/2019 Sunday
10/27/2019 Monday
0 10/28/2019 Tuesday
10/30/2019 Thursday
10/31/2019 Friday
Last Month's ^^
er
Conditioning (GPP
Weight Average
0
0
January
Carb Protein Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Carb Protein Calories Weight (Kg) Weight Average
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
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 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Month's average cals 0
Last Month's ^^
April
Conditioning (GPP
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
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 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
July
Conditioning (GPP
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
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 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
October
Conditioning (GPP
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
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 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
Date Day Weight (lb) Fat
February
Carb Protein Calories Weight (Kg)
2/1/2019 Saturday 0 0
2/2/2019 Sunday 0 0
2/3/2019 Monday 0 0
2/4/2019 Tuesday 0 0
2/6/2019 Thursday 0 0
2/7/2019 Friday 0 0
2/8/2019 Saturday 0 0
2/9/2019 Sunday 0 0
2/10/2019 Monday 0 0
2/11/2019 Tuesday 0 0
2/12/2019 Wednesday 0 0
2/13/2019 Thursday 0 0
2/14/2019 Friday 0 0
2/15/2019 Saturday 0 0
2/16/2019 Sunday 0 0
2/17/2019 Monday 0 0
2/18/2019 Tuesday 0 0
2/19/2019 Wednesday 0 0
2/20/2019 Thursday 0 0
2/21/2019 Friday 0 0
2/22/2019 Saturday 0 0
2/23/2019 Sunday 0 0
2/24/2019 Monday 0 0
2/25/2019 Tuesday 0 0
2/26/2019 Wednesday 0 0
2/27/2019 Thursday 0 0
2/28/2019 Friday 0 0

Last Month's ^^
May
5/1/2019 Thursday 0 0
5/2/2019 Friday 0 0
5/3/2019 Saturday 0 0
5/4/2019 Sunday 0 0
5/5/2019 Monday 0 0
5/6/2019 Tuesday 0 0
5/8/2019 Thursday 0 0
5/9/2019 Friday 0 0
5/10/2019 Saturday 0 0
5/11/2019 Sunday 0 0
5/12/2019 Monday 0 0
5/13/2019 Tuesday 0 0
5/14/2019 Wednesday 0 0
5/15/2019 Thursday 0 0
5/16/2019 Friday 0 0
5/17/2019 Saturday 0 0
5/18/2019 Sunday 0 0
5/19/2019 Monday 0 0
5/20/2019 Tuesday 0 0
5/21/2019 Wednesday 0 0
5/22/2019 Thursday 0 0
5/23/2019 Friday 0 0
5/24/2019 Saturday 0 0
5/25/2019 Sunday 0 0
5/26/2019 Monday 0 0
5/27/2019 Tuesday 0 0
5/28/2019 Wednesday 0 0
5/29/2019 Thursday 0 0
5/30/2019 Friday 0 0
5/31/2019 Saturday 0 0
Last Month's ^^
August
8/1/2019 Friday 0 0
8/2/2019 Saturday 0 0
8/3/2019 Sunday 0 0
8/4/2019 Monday 0 0
8/5/2019 Tuesday 0 0
8/7/2019 Thursday 0 0
8/8/2019 Friday 0 0
8/9/2019 Saturday 0 0
8/10/2019 Sunday 0 0
8/11/2019 Monday 0 0
8/12/2019 Tuesday 0 0
8/13/2019 Wednesday 0 0
8/14/2019 Thursday 0 0
8/15/2019 Friday 0 0
8/16/2019 Saturday 0 0
8/17/2019 Sunday 0 0
8/18/2019 Monday 0 0
8/19/2019 Tuesday 0 0
8/20/2019 Wednesday 0 0
8/21/2019 Thursday 0 0
8/22/2019 Friday 0 0
8/23/2019 Saturday 0 0
8/24/2019 Sunday 0 0
8/25/2019 Monday 0 0
8/26/2019 Tuesday 0 0
8/27/2019 Wednesday 0 0
8/28/2019 Thursday 0 0
8/29/2019 Friday 0 0
8/30/2019 Saturday 0 0
8/31/2019 Sunday 0 0
Last Month's ^^
November
11/1/2019 Saturday 0 0
11/2/2019 Sunday 0 0
11/3/2019 Monday 0 0
11/4/2019 Tuesday 0 0
11/5/2019 Wednesday 0 0
11/6/2019 Thursday 0 0
11/7/2019 Friday 0 0
11/8/2019 Saturday 0 0
11/9/2019 Sunday 0 0
11/10/2019 Monday 0 0
11/11/2019 Tuesday 0 0
11/12/2019 Wednesday 0 0
11/13/2019 Thursday 0 0
11/14/2019 Friday 0 0
11/15/2019 Saturday 0 0
11/16/2019 Sunday 0 0
11/17/2019 Monday 0 0
11/18/2019 Tuesday 0 0
11/19/2019 Wednesday 0 0
11/20/2019 Thursday 0 0
11/21/2019 Friday 0 0
11/22/2019 Saturday 0 0
11/23/2019 Sunday 0 0
11/24/2019 Monday 0 0
11/25/2019 Tuesday 0 0
11/26/2019 Wednesday 0 0
11/27/2019 Thursday 0 0
11/28/2019 Friday 0 0
11/29/2019 Saturday 0 0
11/30/2019 Sunday 0 0
0 0
Last Month's ^^
y Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Weight Average
0
0
Conditioning (GPP
Weight Average
0
0
0
Conditioning (GPP
Weight Average
0
0
0
er
Conditioning (GPP
Weight Average
0
0
0
Exercise Slot 1
Snatch High Pull + Power Snatch 0.0 kgs
Exercise Slot 1 e1RM 0.0 kgs
Snatch High Pull + Power Snatch 0.0 kgs 0.0 kgs
1.0 kgs
Snatch High Pull + Power Snatch 0.0 kgs 0.0 kgs
0.9 kgs
Snatch from Hang 0.0 kgs 0.0 kgs
0.8 kgs
0.7 kgs
Snatch
0.6 kgs from low blocks 0.0 kgs 0.0 kgs
Snatch
Snatch
Snatch with 2ct pause below knee
0.3 kgs 0.0 kgs 0.0 kgs
0.2 kgs 0.0 kgs 0.0 kgs
0.1 kgs Snatch 0.0 kgs 0.0 kgs
0.0 kgs #REF! #REF! #REF!
Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch #REF! #REF! #REF! #REF!
High Pull#REF!
High Pull High Pull from from #REF!
from #REF!
from low from low from low with 2ct with 2ct
+ Power + Power + Power Hang Hang Hang blocks blocks blocks pause pause
Snatch #REF!
Snatch Snatch #REF! #REF!below
below
knee knee
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Power Clean 0.0 kgs 0.0 kgs
Exercise Slot 4 e1RM
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
0.6 kgs
1.0 kgs
0.9 kgs
Clean from blocks, above knee 0.0 kgs 0.0 kgs
0.8 kgs
0.7 kgs
0.6 kgs
Clean w/ pause 1" off floor 0.0 kgs 0.0 kgs
0.5 kgs
0.4 kgs
0.3 kgs
Clean pull + Clean 0.0 kgs 0.0 kgs
0.2 kgsClean pull + Clean 0.0 kgs 0.0 kgs
0.1 kgs Clean + Jerk 0.0 kgs 0.0 kgs
Power Power Power Clean Clean Clean Clean w/ Clean w/ Clean w/ Clean Clean Clean + #REF! #REF! #REF! #REF!
Clean #REF!
Clean Clean from from #REF!pause 1" pause 1" pause 1"
from pull#REF!
+ pull + Jerk
blocks, blocks, blocks, off floor off floor off floor Clean Clean
#REF! above above #REF!
above #REF!
knee knee knee
#REF! #REF! #REF!
Exercise Slot 7
Rack Jerk (from back) 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
Power Jerk (from front) 0.0 kgs 0.0 kgs
0.8 kgs
0.7 kgs
0.6 kgs
Split Jerk From Front 0.0 kgs 0.0 kgs
0.5 kgs
0.4 kgs
0.3 kgs
0.2 kgs
0.1 kgs None 0.0 kgs 0.0 kgs
Rack Jerk Rack Jerk Rack Jerk Power Power Power Split Jerk Split Jerk Split Jerk Split Jerk Split Jerk None #REF! #REF! #REF! #REF!
(from (from (from Jerk Jerk Jerk From From From From From
back) back) back) (from (from (from Front Front Front Front Front
front) front) front)
0.2 kgs
0.1 kgs
0.0 kgs
Rack Jerk Rack Jerk Rack Jerk Power Power Power Split Jerk Split Jerk Split Jerk Split Jerk Split Jerk None #REF! #REF! #REF! #REF!
(from #REF! (from
(from Jerk Jerk #REF!From From From From #REF!
Jerk From
back) back) back) (from (from (from Front Front Front Front Front
#REF! front) front) #REF!
front) #REF!
#REF! #REF! #REF!
Exercise Slot 10
Snatch 0.0 kgs 0.0 kgs
0.7 kgs
0.6 kgs
0.5 kgs
#REF! #REF! #REF!
0.1 kgs
#REF! #REF! #REF!
0.0 kgs
#REF! #REF! #REF!
Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch #REF! #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 2
0.00% Front squat w belt 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.00% 0.7 Front
kgs squat w belt 0.0 kgs 0.0 kgs
0.00% HBBS,
0.6 kgs no belt 0.0 kgs 0.0 kgs
0.00% 0.5 Front
kgs squat w belt 0.0 kgs 0.0 kgs
0.00% Front squat w belt
0.4 kgs
0.0 kgs 0.0 kgs
0.3 kgs
0.2 kgs
0.1 kgs
#REF! #REF! #REF! #REF!
tch Snatch #REF! #REF! #REF! #REF! 0.0 kgs
h 2ct #REF! #REF! #REF! #REF!
Front Front Front Front Front Front HBBS, no Front Front Front Front Front #REF!
se
ow #REF! squat #REF!
belt
w squat w squat w squat w #REF!
belt belt belt
squat w squat w belt
belt belt
#REF!
squat
belt
w squat w squat w squat w squat w
belt belt belt belt
e
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Deadlift with belt 0.0 kgs 0.0 kgs
0% 1.0 Deadlift
kgs with belt 0.0 kgs 0.0 kgs
0% 0.9 Deadlift
0.8 kgs
0.7 kgs
0.6 kgs
1.0 kgs
0.9 kgs
0% Deadlift with belt

0.8 kgs
0.0 kgs 0.0 kgs
0.7 kgs
0.6 kgs
0% DL, no belt 0.0 kgs 0.0 kgs
0.5 kgs
0.4 kgs
0% 0.3 Deadlift
0% 0.2 Deadlift
0% 0.1 Deadlift
#REF! 0.0 kgs #REF! #REF! #REF!
n Clean + #REF! #REF! #REF! #REF!
+ Jerk #REF! #REF! #REF! #REF!
n
Exercise Slot 8
0% HBBS, 2ct paused 0.0 kgs 0.0 kgs
0% HBBS, 2ct paused
Exercise
0.0 kgs
Slot 8 e1RM
0.0 kgs
1.0 kgs
0% HBBS, 2ct paused 0.0 kgs 0.0 kgs
0.9 kgs
0% 0.8 kgs
2ct paused f/s 0.0 kgs 0.0 kgs
0% 0.7 kgs2ct paused f/s 0.0 kgs 0.0 kgs
0% 0.6 kgs2ct paused f/s 0.0 kgs 0.0 kgs
0% Dead stop
0.5front
kgs squats from blocks/pins 0.0 kgs 0.0 kgs
0% Dead stop
0.4front
kgs squats from blocks/pins 0.0 kgs 0.0 kgs
0% 0.3 kgs
Dead stop front squats from blocks/pins 0.0 kgs 0.0 kgs
0.2 kgs
0% Front Squat, no belt 0.0 kgs 0.0 kgs
0.1 kgs
0% Front Squat, no belt
0.0 kgs
0.0 kgs 0.0 kgs
0% HBBS, None
HBBS, HBBS, 2ct 2ct 0.02ct kgs Dead Dead Dead Front
0.0 kgsFront None #REF! #REF! #REF! #REF!
2ct 2ct 2ct paused paused paused stop stop stop Squat, Squat,
#REF! paused#REF!
paused paused f/s f/s #REF!
f/s #REF!
front front front no belt no belt
rk None #REF! #REF! #REF! #REF!
squats squats squats
from from from
blocks/ blocks/ blocks/
pins pins pins
0.1 kgs
0.0 kgs
HBBS, HBBS, HBBS, 2ct 2ct 2ct Dead Dead Dead Front Front None #REF! #REF! #REF! #REF!
2ct 2ct 2ct paused paused paused stop stop stop Squat, Squat,
rk None #REF! #REF! #REF! #REF! paused paused paused f/s f/s f/s front front front no belt no belt
#REF! #REF! #REF! squats
from
squats
from
squats #REF!
from
#REF! #REF! #REF! blocks/ blocks/ blocks/ #REF!
pins pins pins
Exercise Slot 11
0% Clean and Jerk 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0% 0.8 kgsClean and Jerk 0.0 kgs 0.0 kgs
0.3 kgs
0.2 kgs
0.1 kgs
Clean Clean Clean Clean Clean Clean Clean Clean Clean Clean Clean Clean #REF! #REF! #REF! #REF!
#REF! and #REF!
and and and and #REF!
and and and and #REF!
and and and
Snatch #REF! #REF! #REF! #REF!
Jerk Jerk Jerk Jerk Jerk Jerk Jerk Jerk Jerk Jerk Jerk Jerk
Exercise Slot 3
0.00% Strict press 0.0 kgs 0.0 kgs
0.00% 1.0 kgs Strict press 0.0 kgs 0.0 kgs
0.00% 0.8 kgs Push Press 0.0 kgs 0.0 kgs
0.00% 0.0 kgs None 0.0 kgs 0.0 kgs
Strict Strict Strict Push Push Push Strict Push Push Push Push None #REF! #REF! #REF! #REF!
#REF! press #REF!
press press Press Press #REF!
Press press Press Press #REF!
Press Press

Front Front Front Front #REF!
squat w squat w squat w #REF!
squat w #REF! #REF! #REF!
belt belt belt belt
Exercise Slot 6
0% Competition Style Bench Press (1ct pause) 0.0 kgs 0.0 kgs
0% Competition Style Bench Press (1ct pause) 0.0 kgsExercise Slot 6 e1RM
0.0 kgs
1.0 kgs
0% Competition Style Bench0.9Press
kgs (1ct pause) 0.0 kgs 0.0 kgs
0.8 kgs
0.7 kgs
0.6 kgs
0.5 kgs
0.4 kgs
1.0 kgs
0.9 kgs
0.7 kgs
0% Competition Style Bench Press
0.5 kgs (1ct pause) 0.0 kgs 0.0 kgs
0.4 kgs
0% Feet up bench
0.3 kgs 0.0 kgs 0.0 kgs
kgs
(1ct pause) 0.0 kgs 0.0 kgs
0.1 kgs
0% None 0.0 kgs 0.0 kgs
Exercise Slot 9
0% RDL 0.0 kgs 0.0 kgs
0% RDL
Exercise
0.0 kgs
Slot 9 e1RM
0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
0.6 kgs
0% 2" deficit Snatch grip DL 0.0 kgs 0.0 kgs
0.5 kgs
0.4 kgs
0.3 kgs
0% Clean Pulls 0.0 kgs 0.0 kgs
0.2 kgs
0% Clean Pulls 0.0 kgs 0.0 kgs
0.1 kgs
Front None #REF! #REF! 0%
#REF! #REF! None 0.0 kgs 0.0 kgs
Squat, 0.0 kgs
no belt #REF! #REF! #REF! #REF!
RDL RDL RDL RDL RDL RDL 2" 2" 2" Clean Clean None #REF! #REF! #REF! #REF!
deficit deficit deficit Pulls Pulls
Snatch Snatch Snatch
grip DL grip DL grip DL
0.2 kgs
0.1 kgs
Front None #REF! #REF! #REF! #REF!
Squat, 0.0 kgs
no belt RDL RDL RDL RDL RDL RDL 2" 2" 2" Clean Clean None #REF! #REF! #REF! #REF!
#REF! #REF! #REF!deficit deficit #REF!
deficit Pulls Pulls
Snatch Snatch Snatch
#REF! #REF! #REF!grip DL grip DL grip DL #REF!
Exercise Slot 12
0% Press, no belt 0.0 kgs 0.0 kgs
0% Press, no belt Exercise
0.0 kgs Slot 12 e1RM 0.0 kgs
1.0 kgs
0% Press, no belt
0.9 kgs 0.0 kgs 0.0 kgs
0% Press, no belt
0.8 kgs 0.0 kgs 0.0 kgs
0% Press, no belt
0.7 kgs 0.0 kgs 0.0 kgs
0% Press, no belt
0.6 kgs 0.0 kgs 0.0 kgs
0.5 kgs
0.4 kgs
0.3 kgs
0% None 0.0 kgs 0.0 kgs
0% 0.2 kgs None 0.0 kgs 0.0 kgs
Clean Clean #REF! #REF! #REF! #REF!
and and #REF! #REF!
Press, Press, Press, Press, Press, #REF!
Press, Press, Press, Press, Press,#REF! None None #REF! #REF! #REF! #REF!
no belt no belt no belt no belt no belt no belt no belt no belt no belt no belt
Jerk Jerk
AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
Push None #REF! #REF! #REF! #REF!
Press #REF! #REF! #REF! #REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
ean None #REF! #REF! #REF! #REF!
lls
ean None #REF! #REF! #REF! #REF!
lls #REF!
#REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
one None #REF! #REF!#REF!
#REF! #REF!
#REF!
Avg Intensity
D
Exercise One
Exercise Two
1
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
2
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Week
Exercise Two
3
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
4
Exercise Three
Notes
Supplement Day 1
GPP
Notes
D
Exercise One
Exercise Two
5
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
6
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
7
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
8
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
9
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
10
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
11
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
12
Exercise Three
Notes
Supplement Day 1
Notes
Day 1
2 reps @ RPE 7, 2 reps @ RPE 8, 2
Snatch High Pull + Power Snatch reps @ RPE 9. Repeat 2 @ 9 x 2 sets
of reps
Front squat w belt 1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 sets
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3 @ 9 x
Strict press
2 sets of 3
GPP or None
GPP or None
Day 1
of reps
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3 @ 9 x
Strict press
2 sets of 3
GPP or None
GPP or None
Day 1
of reps
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3 @ 9 x
Strict press
3 sets of 3
GPP or None
GPP or None
0
Day 1
Snatch from Hang reps @ RPE 9. Repeat 2 @ 9 x 4 sets
of reps
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3 @ 9 x
Push Press
3 sets of 3
GPP or None
GPP or None
Day 1
of reps
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3 @ 9 x
Push Press
3 sets of 3
GPP or None
GPP or None
Day 1
of reps
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3 @ 9 x
Push Press
3 sets of 3
GPP or None
GPP or None
Day 1
Snatch from low blocks 2 reps x 3 sets @ RPE 9
1 @ 8, 4 @ 9. 70% e1RM x 1 set

HBBS, no belt
AMRAP
70% e1RM x AMRAP x 1 set, 62%

Strict press
e1RM x 12 x 2 sets
GPP or None
GPP or None
Day 1
Snatch from low blocks 2 reps x 7 sets @ 8-9
5 @ 7, 5 @ 8, 5 @ 9. -8% from 5 @ 9 x
Push Press
2 sets of 5
GPP or None
GPP or None
Day 1
Snatch from low blocks 2 reps x 7 sets @ 8-9
5 @ 7, 5 @ 8, 5 @ 9. -8% from 5 @ 9 x
Push Press
2 sets of 5
GPP or None
GPP or None
Day 1
Snatch with 2ct pause below knee 2 reps x 8 sets @ 8-9
5 @ 7, 5 @ 8, 5 @ 9. -8% from 5 @ 9 x
Push Press
3 sets of 5
GPP or None
GPP or None
Day 1
Snatch with 2ct pause below knee 1 reps x 7 sets @ 8-9
Push Press 5 @ 8. Repeat until it's @ 9
GPP or None
GPP or None
Day 1
Snatch 1 x 3 sets @ 8-9
Front squat w belt 1 @ 8, 3 @ 9.
None None
GPP or None
GPP or None
Day 2
Exercise One Power Clean
Exercise Two Deadlift with belt
Competition Style Bench Press (1ct

Exercise Three
pause)
Notes
Supplemental Day
GPP or None
2
Exercise Two GPP or None

Day 2

Exercise Three
pause)
Notes
Supplemental Day
GPP or None
2

Day 2

Exercise Three
pause)
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One Clean from blocks, above knee

Exercise Three
pause)
Notes
Supplemental Day
GPP or None
2

Day 2

Exercise Three
pause)
Notes
Supplemental Day
GPP or None
2

Day 2

Exercise Three
pause)
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One Clean w/ pause 1" off floor
Exercise Two DL, no belt
Exercise Three Feet up bench
Notes
Supplemental Day
GPP or None
2

Day 2

Exercise Three
pause)
Notes
Supplemental Day
GPP or None
2

Day 2

Exercise Three
pause)
Notes
Supplemental Day
Day 2 Supplement Week 9
2
Exercise Two Notes Supplement 2 week 9

Day 2
Exercise One Clean pull + Clean

Exercise Three
pause)
Notes
Supplemental Day
2

Day 2
Exercise One Clean pull + Clean

Exercise Three
pause)
Notes
Supplemental Day
2

Day 2
Exercise One Clean + Jerk
Exercise Three None
Notes
Supplemental Day
2

y2 D
2 reps every 2 min @ RPE 7-8 x 8 min Exercise One
1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 sets Exercise Two
5 @ 7, 5 @ 8, 5 @9. 80% e1RM x 5 x 3

Exercise Three
sets
Notes
Supplemental Day
GPP or None
3
GPP or None Exercise Two

y2 D
5 @ 7, 5 @ 8, 5 @9. 80% e1RM x 5 x 3

Exercise Three
sets
Notes
Supplemental Day
GPP or None
3

y2 D
5 @ 7, 5 @ 8, 5 @9. 80% e1RM x 5 x 3

Exercise Three
sets
Notes
Supplemental Day
GPP or None
3

y2 D
5 @ 7, 5 @ 8, 5 @9. 80% e1RM x 5 x 4

Exercise Three
sets
Notes
Supplemental Day
GPP or None
3

y2 D
5 @ 7, 5 @ 8, 5 @9. 80% e1RM x 5 x 3

Exercise Three
sets
Notes
Supplemental Day
GPP or None
3

y2 D
5 @ 7, 5 @ 8, 5 @9. 80% e1RM x 5 x 3

Exercise Three
sets
Notes
Supplemental Day
GPP or None
3

y2 D
1 rep EMOM x 8 min @ 8-9 Exercise One
1 @ 8, 4 @ 9. 70% e1RM x 1 set

Exercise Two
AMRAP
1 @ 8, 4 @ 9. 70% e1RM x 1 set

Exercise Three
AMRAP
Notes
Supplemental Day
GPP or None
3

y2 D
reps @ RPE 9. Repeat 2 @ 9 x 4 sets Exercise One
of reps
4 @ 7, 4 @ 8, 4 @ 9. -5% from 4 @ 9 x
Exercise Three
2 sets of 4
Notes
Supplemental Day
GPP or None
3

y2 D
of reps
4 @ 7, 4 @ 8, 4 @ 9. -5% from 4 @ 9 x
Exercise Three
2 sets of 4
Notes
Supplemental Day
2 Supplement Week 9
3
Supplement 2 week 9 Exercise Two

y2 D
of reps
4 @ 7, 4 @ 8, 4 @ 9. -5% from 4 @ 9 x
Exercise Three
2 sets of 4
Notes
Supplemental Day
Supplement Week 10
3

y2 D
1 rep x 6 sets @ 8-9 Exercise One
4 @ 7, 4 @ 8, 4 @ 9. -5% from 4 @ 9 x
Exercise Three
2 sets of 4
Notes
Supplemental Day
Supplement Week 11
3

y2 D
1 rep x 3 sets @ 8 Exercise One
1 @ 8, 3 @ 9. Exercise Two
None Exercise Three
Notes
Supplemental Day
Supplement Week 12
3

Day 3
Rack Jerk (from back) 1 rep EMOM x 12 min (start @ 70%)
1 @ 8, 4 @ 9, -8% from 4 @ 9 x 2 sets

HBBS, 2ct paused
of 4
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 2 sets of
RDL
3
GPP or None
GPP or None
Day 3
1 @ 8, 4 @ 9, -8% from 4 @ 9 x 2 sets

HBBS, 2ct paused
of 4
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 2 sets of
RDL
3
GPP or None
GPP or None
Day 3
1 @ 8, 4 @ 9, -8% from 4 @ 9 x 3 sets

HBBS, 2ct paused
of 4
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 3 sets of
RDL
3
GPP or None
GPP or None
Day 3
Power Jerk (from front) 1 rep EMOM x 12 min (start @ 78%)
1 @ 8, 4 @ 9, -8% from 4 @ 9 x 2 sets

2ct paused f/s
of 4
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 3 sets of
RDL
3
GPP or None
GPP or None
Day 3
1 @ 8, 4 @ 9. 70% e1RM x 1 set

2ct paused f/s
AMRAP

RDL
e1RM x 12 x 2 sets
GPP or None
GPP or None
Day 3
3 @ 7, 3 @ 8, 3 @ 9. -10% from 3 @ 9
2ct paused f/s
x 3 reps - repeat until it's @ 9 again
RDL 5 @ 8. Repeat until it's @ 9
GPP or None
GPP or None
Day 3
Split Jerk From Front 1 rep EMOM x 8 min (start @ 78%)
1 @ 8, 4 @ 9. 70% e1RM x 1 set

Dead stop front squats from blocks/pins
AMRAP

2" deficit Snatch grip DL
e1RM x 12 x 2 sets
GPP or None
GPP or None
Day 3
3 @ 7, 3 @ 8, 3 @ 9. -10% from 3 @ 9
2" deficit Snatch grip DL 5 @ 8. Repeat until it's @ 9
GPP or None
GPP or None
Day 3
3 @ 7, 3 @ 8, 3 @ 9. -10% from 3 @ 9
2" deficit Snatch grip DL 5 @ 8. Repeat until it's @ 9
GPP or None
GPP or None
Day 3
3 @ 7, 3 @ 8, 3 @ 9. -10% from 3 @ 9
Front Squat, no belt
Clean Pulls 5 @ 8. Repeat until it's @ 9
GPP or None
GPP or None
Day 3
3 @ 7, 3 @ 8, 3 @ 9. -5% from 3 @ 9 x
3 reps - repeat until it's @ 9 again
Clean Pulls 5 @ 8. Repeat until it's @ 9
GPP or None
GPP or None
Day 3
None None
None None
None None
None
None
Day 4
Exercise One Snatch
Exercise Two Clean and Jerk
Exercise Three Press, no belt
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Snatch
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Snatch
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Snatch
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Snatch
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Snatch
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Snatch
Notes
Supplemental Day
4

Day 4
Exercise One Snatch
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Snatch
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One Snatch
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One Snatch
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One Snatch
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

y4 G
Work up to 2 @ 8, then do 1 rep EMOM
Conditioning
x 10 min with same weight
3 reps x 5 sets @ RPE 8 Upper Back Work
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 2 sets of
Trunk Work
3
Arm Work
GPP or None
GPP or None
y4 G
Conditioning
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 2 sets of
Trunk Work
3
Arm Work
GPP or None
GPP or None
y4 G
Conditioning
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 3 sets of
Trunk Work
3
Arm Work
GPP or None
GPP or None
y4 G
Conditioning
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 3 sets of
Trunk Work
3
Arm Work
GPP or None
GPP or None
y4 G
Conditioning
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 3 sets of
Trunk Work
3
Arm Work
GPP or None
GPP or None
y4 G
Work up to 1 @ 9, then do 2 x 6 @ 82% Conditioning
Work up to 1 @ 8, then do 2 x 5 @ 82% Upper Back Work
5 @ 8. Repeat until it's @ 9 Trunk Work
Arm Work
GPP or None
GPP or None
y4 G
Conditioning

Trunk Work
e1RM x 12 x 2 sets
Arm Work
Supplement Week 43
Supplement 4 week 43
y4 G
Arm Work
GPP or None
GPP or None
y4 G
Arm Work
None
None
y4 G
Arm Work
None
None
y4 G
1 x 6 @ 90-95% Conditioning
1 x 5 @ 89-92% Upper Back Work
None Trunk Work
Arm Work
None
None
y4 G
Work up to new max Conditioning
Work up to new max Upper Back Work
None Trunk Work
Arm Work
None
None
GPP
25 min steady state cardio at RPE 6-7 1x/wk
8 minutes of upper back work of your choice
7 minutes of trunk work
8 min arm superset AMRAP

GPP

GPP

GPP

GPP

GPP

GPP

GPP

GPP
None
GPP
None
GPP
None
None
None
None
GPP
None
None
None
None
Week 1 1 <Generator Inp
Block Type Low Stress

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Snatch High Pull + Power Snatch 0.0 kgs 0 REPS
Front squat w belt 0.0 kgs 0 REPS

OTALS
Strict press 0.0 kgs 0 REPS
Power Clean 0.0 kgs 0 REPS
Deadlift with belt 0.0 kgs 0 REPS

WEEK 1 TO
Competition Style Bench Press (1ct pause) 0.0 kgs 0 REPS
Rack Jerk (from back) 0.0 kgs 0 REPS
HBBS, 2ct paused 0.0 kgs 0 REPS
RDL 0.0 kgs 0 REPS
Snatch 0.0 kgs 0 REPS
Clean and Jerk 0.0 kgs 0 REPS
Press, no belt 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Snatch High Pull + Power Snatch
REPS & 2 reps @ RPE 7, 2 reps @ RPE 8, 2 reps @ RPE 9. Repeat

INTENSITY: of reps
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Power Clean
REPS &
2 reps every 2 min @ RPE 7-8 x 8 min
INTENSITY:
REST PERIODS
Every 2 minutes
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Rack Jerk (from back)
REPS &
1 rep EMOM x 12 min (start @ 70%)
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
Work up to 2 @ 8, then do 1 rep EMOM x 10 min with s
INTENSITY:
REST PERIODS
3-5 minute rest between work sets and EMOM as in
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 25 min steady state cardio at RPE 6-7 1x/wk

GPP
GPP ARM Work

NOTES: 8 min arm superset AMRAP
erator Input Date 5/5/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
atch Front squat w belt
RPE 9. Repeat 2 @ 9 x 2 sets REPS &

1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
work sets 3-5 minute rest between work set
AND NOTES:
INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
Deadlift with belt
REPS &
7-8 x 8 min 1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
HBBS, 2ct paused
REPS &
rt @ 70%) 1 @ 8, 4 @ 9, -8% from 4 @ 9 x 2 set
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
10 min with same weight 3 reps x 5 sets @ RPE 8
INTENSITY:
REST PERIODS
d EMOM as indicated 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
RPE 6-7 1x/wk NOTES: 8 minutes of upper back work of your c
WEEKLY AU
MRAP 0
SE 2 EXERCISE
elt Strict press
REPS &
% e1RM x 4 x 3 sets 3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
INTENSITY:
REST PERIODS
between work sets 2-4 minute res
AND NOTES:
RPE INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

0 kgs TONNAGE: 0.0 kgs
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
elt Competition Style Bench Press (1
REPS &
% e1RM x 4 x 3 sets 5 @ 7, 5 @ 8, 5 @9. 80% e1R
INTENSITY:
REST PERIODS
between work sets 3-5 minute rest between
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

SE 2 EXERCISE
ed RDL
REPS &
rom 4 @ 9 x 2 sets of 4 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

SE 2 EXERCISE
k Press, no belt
REPS &
sets @ RPE 8 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
Work GPP AB Work
ack work of your choice NOTES: 7 minutes of trunk
U
CISE 3 SUPPLEMEN
press GPP or None
@ 9. -8% from 3 @ 9 x 2 sets of 3
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ch Press (1ct pause) GPP or None
, 5 @9. 80% e1RM x 5 x 3 sets
GPP or None
ute rest between work sets
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
8. Repeat 6 @ 8 x 2 sets of 3
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
minutes of trunk work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Week 2 2
Block Type Developmental

Help
TOTALS BY EXERCISE

OTALS

WEEK 2 TO
RDL 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1

INTENSITY: of reps
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Power Clean
REPS &
INTENSITY:
REST PERIODS
Every 2 minutes
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

Date 5/12/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
tch Front squat w belt
PE 9. Repeat 2 @ 9 x 3 sets REPS &

1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with belt
REPS &
8 x 10 min 1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
HBBS, 2ct paused
REPS &
@ 73%) 1 @ 8, 4 @ 9, -8% from 4 @ 9 x 2 set
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
INTENSITY:
REST PERIODS
EMOM as indicated 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6-7 1x/wk NOTES: 8 minutes of upper back work of your c
WEEKLY AU
RAP 0
SE 2 EXERCISE
lt Strict press
REPS &
e1RM x 4 x 3 sets 3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
INTENSITY:
REST PERIODS
etween work sets 2-4 minute res
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

SE 2 EXERCISE
t Competition Style Bench Press (1
REPS &
e1RM x 4 x 3 sets 5 @ 7, 5 @ 8, 5 @9. 80% e1R
INTENSITY:
REST PERIODS
etween work sets 3-5 minute rest between
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
d RDL
REPS &
m 4 @ 9 x 2 sets of 4 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
ts @ RPE 8 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
k work of your choice NOTES: 7 minutes of trunk

CISE 3 SUPPLEMEN
press GPP or None
@ 9. -8% from 3 @ 9 x 2 sets of 3
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
, 5 @9. 80% e1RM x 5 x 3 sets
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 3 TO
RDL 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1

INTENSITY: of reps
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Power Clean
REPS &
INTENSITY:
REST PERIODS
Every 2 minutes
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
tch Front squat w belt

1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with belt
REPS &
8 x 12 min 1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
HBBS, 2ct paused
REPS &
@ 76%) 1 @ 8, 4 @ 9, -8% from 4 @ 9 x 3 set
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
RAP 0
SE 2 EXERCISE
lt Strict press
REPS &
e1RM x 4 x 3 sets 3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
REPS &
e1RM x 4 x 3 sets 5 @ 7, 5 @ 8, 5 @9. 80% e1R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
d RDL
REPS &
m 4 @ 9 x 3 sets of 4 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
ts @ RPE 8 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
press GPP or None
@ 9. -8% from 3 @ 9 x 3 sets of 3
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
, 5 @9. 80% e1RM x 5 x 3 sets
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
Snatch from Hang 0.0 kgs 0 REPS

OTALS
Push Press 0.0 kgs 0 REPS
Clean from blocks, above knee 0.0 kgs 0 REPS

WEEK 4 TO
Power Jerk (from front) 0.0 kgs 0 REPS
2ct paused f/s 0.0 kgs 0 REPS
RDL 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Snatch from Hang

INTENSITY: of reps
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Clean from blocks, above knee
REPS &
INTENSITY:
REST PERIODS
Every 2 minutes
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Power Jerk (from front)
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Front squat w belt

1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
ee Deadlift with belt
REPS &
9 x 12 min 1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused f/s
REPS &
@ 78%) 1 @ 8, 4 @ 9, -8% from 4 @ 9 x 2 set
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
RAP 0
SE 2 EXERCISE
lt Push Press
REPS &
e1RM x 4 x 4 sets 3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
REPS &
e1RM x 4 x 4 sets 5 @ 7, 5 @ 8, 5 @9. 80% e1R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
RDL
REPS &
m 4 @ 9 x 2 sets of 4 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
ts @ RPE 8 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
ress GPP or None
@ 9. -8% from 3 @ 9 x 3 sets of 3
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
, 5 @9. 80% e1RM x 5 x 4 sets
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 5 TO
RDL 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Snatch from Hang

INTENSITY: of reps
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
Every 2 minutes
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
Work up to 1 @ 9, then do 1 rep EMOM x 8 min with sa
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Front squat w belt

1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
REPS &
9 x 14 min 1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused f/s
REPS &
@ 78%) 1 @ 8, 4 @ 9. 70% e1RM x 1 set AM
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
RAP 0
SE 2 EXERCISE
lt Push Press
REPS &
e1RM x 4 x 4 sets 3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
REPS &
e1RM x 4 x 4 sets 5 @ 7, 5 @ 8, 5 @9. 80% e1R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
RDL
REPS &
1RM x 1 set AMRAP 70% e1RM x AMRAP x 1 set, 62%
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
ts @ RPE 8 6 @ 7, 6 @ 8. Repeat 6 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
ress GPP or None
@ 9. -8% from 3 @ 9 x 3 sets of 3
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
, 5 @9. 80% e1RM x 5 x 3 sets
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
RAP x 1 set, 62% e1RM x 12 x 2 sets
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 6 TO
RDL 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Snatch from Hang

INTENSITY: of reps
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
Every 2 minutes
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
Work up to 1 @ 9, then do 2 x 6 @ 82%
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Front squat w belt

1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
REPS &
9 x 14 min 1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused f/s
REPS &
@ 76%) 3 @ 7, 3 @ 8, 3 @ 9. -10% from 3 @ 9 x 3 reps - repe
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
x 6 @ 82% Work up to 1 @ 8, then do 2 x 5 @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
RAP 0
SE 2 EXERCISE
lt Push Press
REPS &
e1RM x 4 x 4 sets 3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
REPS &
e1RM x 4 x 4 sets 5 @ 7, 5 @ 8, 5 @9. 80% e1R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
RDL
REPS &
9 x 3 reps - repeat until it's @ 9 again 5 @ 8. Repeat until i
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
hen do 2 x 5 @ 82% 5 @ 8. Repeat until i
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
ress GPP or None
@ 9. -8% from 3 @ 9 x 3 sets of 3
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
, 5 @9. 80% e1RM x 5 x 3 sets
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
8. Repeat until it's @ 9
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Pivot

Help
TOTALS BY EXERCISE
Snatch from low blocks 0.0 kgs 0 REPS
HBBS, no belt 0.0 kgs 0 REPS

OTALS
Clean w/ pause 1" off floor 0.0 kgs 0 REPS
DL, no belt 0.0 kgs 0 REPS

WEEK 7 TO
Feet up bench 0.0 kgs 0 REPS
Split Jerk From Front 0.0 kgs 0 REPS
Dead stop front squats from blocks/pins 0.0 kgs 0 REPS
2" deficit Snatch grip DL 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Snatch from low blocks
REPS &
2 reps x 3 sets @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Clean w/ pause 1" off floor
REPS &
1 rep EMOM x 8 min @ 8-9
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Split Jerk From Front
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
Work up to 1 @ 9, then do 1 rep EMOM x 8 min with sa
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
HBBS, no belt
REPS &
E9 1 @ 8, 4 @ 9. 70% e1RM x 1 set AM
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
DL, no belt
REPS &
@ 8-9 1 @ 8, 4 @ 9. 70% e1RM x 1 set AM
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Dead stop front squats from blocks/pin
REPS &
@ 78%) 1 @ 8, 4 @ 9. 70% e1RM x 1 set AM
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
RAP 0
SE 2 EXERCISE
Strict press
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
Feet up bench
REPS &
1RM x 1 set AMRAP 1 @ 8, 4 @ 9. 70% e1RM x
INTENSITY:
REST PERIODS
etween work sets 2-4 min
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
m blocks/pins 2" deficit Snatch grip DL
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
ts @ RPE 8 70% e1RM x AMRAP x 1 set, 62%
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
press GPP or None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
bench GPP or None
9. 70% e1RM x 1 set AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
tch grip DL GPP or None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Sports Form

Help
TOTALS BY EXERCISE

OTALS

WEEK 8 TO
Weekly AU
AWCR #D
EXERCISE 1
REPS &
2 reps x 7 sets @ 8-9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1

INTENSITY: of reps
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Front squat w belt
REPS &
9 1 @ 8, 4 @ 9. 80% e1RM x 4 x 2 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with belt

1 @ 8, 4 @ 9. 80% e1RM x 4 x 2 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
REPS &
@ 76%) 3 @ 7, 3 @ 8, 3 @ 9. -10% from 3 @ 9 x 3 reps - repe
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
RAP 0
SE 2 EXERCISE
lt Push Press
REPS &
e1RM x 4 x 2 sets 5 @ 7, 5 @ 8, 5 @ 9. -8% from 5
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
REPS &
e1RM x 4 x 2 sets 4 @ 7, 4 @ 8, 4 @ 9. -5% from 4
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
ress GPP or None
@ 9. -8% from 5 @ 9 x 2 sets of 5
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
@ 9. -5% from 4 @ 9 x 2 sets of 4
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 9 TO
Weekly AU
AWCR #D
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1

INTENSITY: of reps
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Front squat w belt
REPS &
9 1 @ 8, 4 @ 9. 80% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with belt

1 @ 8, 4 @ 9. 80% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
REPS &
@ 79%) 3 @ 7, 3 @ 8, 3 @ 9. -10% from 3 @ 9 x 3 reps - repe
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
0
SE 2 EXERCISE
lt Push Press
REPS &
e1RM x 4 x 3 sets 5 @ 7, 5 @ 8, 5 @ 9. -8% from 5
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
REPS &
e1RM x 4 x 3 sets 4 @ 7, 4 @ 8, 4 @ 9. -5% from 4
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
ress GPP or None
@ 9. -8% from 5 @ 9 x 2 sets of 5
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
@ 9. -5% from 4 @ 9 x 2 sets of 4
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
Snatch with 2ct pause below knee 0.0 kgs 0 REPS

TOTALS
Clean pull + Clean 0.0 kgs 0 REPS

WEEK 10 T
Front Squat, no belt 0.0 kgs 0 REPS
Clean Pulls 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Clean pull + Clean

INTENSITY: of reps
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
nee Front squat w belt
REPS &
9 1 @ 8, 4 @ 9. 80% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with belt

1 @ 8, 4 @ 9. 80% e1RM x 4 x 3 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
REPS &
@ 82%) 3 @ 7, 3 @ 8, 3 @ 9. -10% from 3 @ 9 x 3 reps - repe
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
0
SE 2 EXERCISE
lt Push Press
REPS &
e1RM x 4 x 3 sets 5 @ 7, 5 @ 8, 5 @ 9. -8% from 5
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
REPS &
e1RM x 4 x 3 sets 4 @ 7, 4 @ 8, 4 @ 9. -5% from 4
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
elt Clean Pulls
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Press, no belt
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
ress GPP or None
@ 9. -8% from 5 @ 9 x 3 sets of 5
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
@ 9. -5% from 4 @ 9 x 2 sets of 4
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
Pulls GPP or None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
Snatch with 2ct pause below knee 0.0 kgs 0 REPS

TOTALS
Clean pull + Clean 0.0 kgs 0 REPS

WEEK 11 T
Front Squat, no belt 0.0 kgs 0 REPS
Clean Pulls 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Clean pull + Clean
REPS &
1 rep x 6 sets @ 8-9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
INTENSITY:
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
1 x 6 @ 90-95%
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: None
GPP
GPP ARM Work

NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
nee Front squat w belt
REPS &
9 1 @ 8, 3 @ 9. 82% e1RM x 3 x 2 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with belt
REPS &
9 1 @ 8, 3 @ 9. 82% e1RM x 3 x 2 s
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
REPS &
@ 80%) 3 @ 7, 3 @ 8, 3 @ 9. -5% from 3 @ 9 x 3 reps - repea
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
1 x 5 @ 89-92%
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
NOTES: None
WEEKLY AU
0
SE 2 EXERCISE
lt Push Press
REPS &
e1RM x 3 x 2 sets 5 @ 8. Repeat until i
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
REPS &
e1RM x 3 x 2 sets 4 @ 7, 4 @ 8, 4 @ 9. -5% from 4
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
elt Clean Pulls
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
89-92% None
INTENSITY:
REST PERIODS
etween work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
ne NOTES: None
CISE 3 SUPPLEMEN
ress GPP or None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
@ 9. -5% from 4 @ 9 x 2 sets of 4
GPP or None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
Pulls GPP or None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
None
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Realization

Help
TOTALS BY EXERCISE

TOTALS
None 0.0 kgs 0 REPS
Clean + Jerk 0.0 kgs 0 REPS

WEEK 12 T
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Snatch
REPS &
1 x 3 sets @ 8-9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Clean + Jerk
REPS &
1 rep x 3 sets @ 8
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
Work up to new max
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: None
GPP
GPP ARM Work

NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Front squat w belt
REPS &
1 @ 8, 3 @ 9.
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with belt
REPS &
1 @ 8, 3 @ 9.
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean and Jerk
REPS &
x Work up to new max
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
NOTES: None
WEEKLY AU
0
SE 2 EXERCISE
lt None
REPS &
3 @ 9. None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
t None
REPS &
3 @ 9. None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
o new max None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
ne NOTES: None
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
2-4 minute rest
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
None
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

12 Week Olympic Template-Kilos

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12 Week Olympic Template-Kilos

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Olympic Template (Kilos)

2) Look over the included PDF document for instructions.

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late in the highlighted cell to the RIGHT

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

ONE REP MAX

ESTIMATED RPE CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

ed Exertion) and number of reps.

, you would enter a number in the highlighted box.

l be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

r to the highlighted box.

8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

Month's average Weight #DIV/0! #DIV/0!

Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

0% Deadlift with belt

#REF! #REF! #REF! #REF!

Front squat w belt 1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 sets

Front squat w belt 1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 sets

Front squat w belt 1 @ 8, 4 @ 9. 76% e1RM x 4 x 3 sets

Front squat w belt 1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 sets

Front squat w belt 1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 sets

Front squat w belt 1 @ 8, 4 @ 9. 76% e1RM x 4 x 4 sets

1 @ 8, 4 @ 9. 70% e1RM x 1 set

70% e1RM x AMRAP x 1 set, 62%

Front squat w belt 1 @ 8, 4 @ 9. 80% e1RM x 4 x 2 sets

Front squat w belt 1 @ 8, 4 @ 9. 80% e1RM x 4 x 3 sets

Front squat w belt 1 @ 8, 4 @ 9. 80% e1RM x 4 x 3 sets

Front squat w belt 1 @ 8, 3 @ 9. 82% e1RM x 3 x 2 sets

Push Press 5 @ 8. Repeat until it's @ 9

Front squat w belt 1 @ 8, 3 @ 9.

Exercise Two Deadlift with belt

Competition Style Bench Press (1ct

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press (1ct

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press (1ct

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press (1ct

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press (1ct

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press (1ct

Exercise Two GPP or None

Exercise Two DL, no belt

Exercise Three Feet up bench

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press (1ct