12 Week Olympic Template - Pounds

Olympic Template (Pound
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 Chart for Olympic Lifting
ic Template (Pounds)
y and paste into browser)
in the highlighted cell to the RIGHT
any problems!
Date
5/5/2019
Version 1.1
Updated 05.20.2019
RPE Chart for Olympic Lifting
Date Day Weight (lb) Fat Carb
Februar
Protein
Date Day Weight (lb) Fat Carb Protein
2/1/2019 Friday
2/2/2019 Saturday
2/3/2019 Sunday
2/4/2019 Monday
2/5/2019 Tuesday
2/6/2019 Wednesday
2/7/2019 Thursday
2/8/2019 Friday
2/9/2019 Saturday
2/10/2019 Sunday
2/11/2019 Monday
2/12/2019 Tuesday
2/13/2019 Wednesday
2/14/2019 Thursday
2/15/2019 Friday
2/16/2019 Saturday
2/17/2019 Sunday
2/18/2019 Monday
2/19/2019 Tuesday
2/20/2019 Wednesday
2/21/2019 Thursday
2/22/2019 Friday
2/23/2019 Saturday
2/24/2019 Sunday
2/25/2019 Monday
2/26/2019 Tuesday
2/27/2019 Wednesday
2/28/2019 Thursday
Month's average Weight #DIV/0! Month's average cals
May
5/1/2019 Wednesday
5/2/2019 Thursday
5/3/2019 Friday
5/4/2019 Saturday
5/5/2019 Sunday
5/6/2019 Monday
5/7/2019 Tuesday
5/8/2019 Wednesday
5/9/2019 Thursday
5/10/2019 Friday
5/11/2019 Saturday
5/12/2019 Sunday
5/13/2019 Monday
5/14/2019 Tuesday
5/15/2019 Wednesday
5/16/2019 Thursday
5/17/2019 Friday
5/18/2019 Saturday
5/19/2019 Sunday
5/20/2019 Monday
5/21/2019 Tuesday
5/22/2019 Wednesday
5/23/2019 Thursday
5/24/2019 Friday
5/25/2019 Saturday
5/26/2019 Sunday
5/27/2019 Monday
5/28/2019 Tuesday
5/29/2019 Wednesday
5/30/2019 Thursday
5/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
August
8/1/2019 Thursday
8/2/2019 Friday
8/3/2019 Saturday
8/4/2019 Sunday
8/5/2019 Monday
8/6/2019 Tuesday
8/7/2019 Wednesday
8/8/2019 Thursday
8/9/2019 Friday
8/10/2019 Saturday
8/11/2019 Sunday
8/12/2019 Monday
8/13/2019 Tuesday
8/14/2019 Wednesday
8/15/2019 Thursday
8/16/2019 Friday
8/17/2019 Saturday
8/18/2019 Sunday
8/19/2019 Monday
8/20/2019 Tuesday
8/21/2019 Wednesday
8/22/2019 Thursday
8/23/2019 Friday
8/24/2019 Saturday
8/25/2019 Sunday
8/26/2019 Monday
8/27/2019 Tuesday
8/28/2019 Wednesday
8/29/2019 Thursday
8/30/2019 Friday
8/31/2019 Saturday
Last Month's ^^
Novembe
11/1/2019 Friday
11/2/2019 Saturday
11/3/2019 Sunday
11/4/2019 Monday
11/5/2019 Tuesday
11/6/2019 Wednesday
11/7/2019 Thursday
11/8/2019 Friday
11/9/2019 Saturday
11/10/2019 Sunday
11/11/2019 Monday
11/12/2019 Tuesday
11/13/2019 Wednesday
11/14/2019 Thursday
11/15/2019 Friday
11/16/2019 Saturday
11/17/2019 Sunday
11/18/2019 Monday
11/19/2019 Tuesday
11/21/2019 Thursday
11/22/2019 Friday
11/23/2019 Saturday
11/24/2019 Sunday
11/25/2019 Monday
11/26/2019 Tuesday
11/28/2019 Thursday
11/29/2019 Friday
11/30/2019 Saturday

Last Month's ^^
bruary
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP frequency and

Calories Weight (Kg) Weight Average
intervals)
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ugust
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0 0
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Date Day Weight (lb) Fat Carb
March
Protein
3/1/2019 Friday
3/2/2019 Saturday
3/3/2019 Sunday
3/4/2019 Monday
3/5/2019 Tuesday
3/6/2019 Wednesday
3/7/2019 Thursday
3/8/2019 Friday
3/9/2019 Saturday
3/10/2019 Sunday
3/11/2019 Monday
3/12/2019 Tuesday
3/13/2019 Wednesday
3/14/2019 Thursday
3/15/2019 Friday
3/16/2019 Saturday
3/17/2019 Sunday
3/18/2019 Monday
3/19/2019 Tuesday
3/20/2019 Wednesday
3/21/2019 Thursday
3/22/2019 Friday
3/23/2019 Saturday
3/24/2019 Sunday
3/25/2019 Monday
3/26/2019 Tuesday
3/27/2019 Wednesday
3/28/2019 Thursday
3/29/2019 Friday
3/30/2019 Saturday
3/31/2019 Sunday
Last Month's ^^
June
6/1/2019 Saturday
6/2/2019 Sunday
6/3/2019 Monday
6/4/2019 Tuesday
6/5/2019 Wednesday
6/6/2019 Thursday
6/7/2019 Friday
6/8/2019 Saturday
6/9/2019 Sunday
6/10/2019 Monday
6/11/2019 Tuesday
6/12/2019 Wednesday
6/13/2019 Thursday
6/14/2019 Friday
6/15/2019 Saturday
6/16/2019 Sunday
6/17/2019 Monday
6/18/2019 Tuesday
6/19/2019 Wednesday
6/20/2019 Thursday
6/21/2019 Friday
6/22/2019 Saturday
6/23/2019 Sunday
6/24/2019 Monday
6/25/2019 Tuesday
6/26/2019 Wednesday
6/27/2019 Thursday
6/28/2019 Friday
6/29/2019 Saturday
6/30/2019 Sunday

Last Month's ^^
September
9/1/2019 Sunday
9/2/2019 Monday
9/3/2019 Tuesday
9/4/2019 Wednesday
9/5/2019 Thursday
9/6/2019 Friday
9/7/2019 Saturday
9/8/2019 Sunday
9/9/2019 Monday
9/10/2019 Tuesday
9/11/2019 Wednesday
9/12/2019 Thursday
9/13/2019 Friday
9/14/2019 Saturday
9/15/2019 Sunday
9/16/2019 Monday
9/17/2019 Tuesday
9/18/2019 Wednesday
9/19/2019 Thursday
9/20/2019 Friday
9/21/2019 Saturday
9/22/2019 Sunday
9/23/2019 Monday
9/24/2019 Tuesday
9/25/2019 Wednesday
9/26/2019 Thursday
9/27/2019 Friday
9/28/2019 Saturday
9/29/2019 Sunday
9/30/2019 Monday
Month's average Weight 0.1 #DIV/0! Month's average cals

Last Month's ^^
December
12/1/2019 Sunday
12/2/2019 Monday
12/3/2019 Tuesday
12/4/2019 Wednesday
12/5/2019 Thursday
12/6/2019 Friday
12/7/2019 Saturday
12/8/2019 Sunday
12/9/2019 Monday
12/10/2019 Tuesday
12/12/2019 Thursday
12/13/2019 Friday
12/14/2019 Saturday
12/15/2019 Sunday
12/16/2019 Monday
12/17/2019 Tuesday
12/19/2019 Thursday
12/20/2019 Friday
12/21/2019 Saturday
12/22/2019 Sunday
12/23/2019 Monday
12/24/2019 Tuesday
12/26/2019 Thursday
12/27/2019 Friday
12/28/2019 Saturday
12/29/2019 Sunday
12/30/2019 Monday
12/31/2019 Tuesday
Last Month's ^^
arch
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

intervals)
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April Calories
Date Day Weight (lb) Fat Carb Protein Calories
4/1/2019 Monday 0
4/2/2019 Tuesday 0
4/3/2019 Wednesday 0
4/4/2019 Thursday 0
4/5/2019 Friday 0
4/6/2019 Saturday 0
4/7/2019 Sunday 0
4/8/2019 Monday 0
4/9/2019 Tuesday 0
4/11/2019 Thursday 0
4/12/2019 Friday 0
4/13/2019 Saturday 0
4/14/2019 Sunday 0
4/15/2019 Monday 0
4/16/2019 Tuesday 0
4/19/2019 Friday 0
4/21/2019 Sunday 0
4/22/2019 Monday 0
4/23/2019 Tuesday 0
4/26/2019 Friday 0
4/28/2019 Sunday 0
4/29/2019 Monday 0
4/30/2019 Tuesday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Last Month's ^^
July
7/1/2019 Monday 0
7/2/2019 Tuesday 0
7/4/2019 Thursday 0
7/5/2019 Friday 0
7/6/2019 Saturday 0
7/7/2019 Sunday 0
7/8/2019 Monday 0
7/9/2019 Tuesday 0
7/12/2019 Friday 0
7/14/2019 Sunday 0
7/15/2019 Monday 0
7/16/2019 Tuesday 0
7/19/2019 Friday 0
7/21/2019 Sunday 0
7/22/2019 Monday 0
7/23/2019 Tuesday 0
7/26/2019 Friday 0
7/28/2019 Sunday 0
7/29/2019 Monday 0
7/30/2019 Tuesday 0
Last Month's ^^
October
10/1/2019 Tuesday 0
10/4/2019 Friday 0
10/6/2019 Sunday 0
10/7/2019 Monday 0
10/8/2019 Tuesday 0
10/10/2019 Thursday 0
10/11/2019 Friday 0
10/12/2019 Saturday 0
10/13/2019 Sunday 0
10/14/2019 Monday 0
10/15/2019 Tuesday 0
10/17/2019 Thursday 0
10/18/2019 Friday 0
10/19/2019 Saturday 0
10/20/2019 Sunday 0
10/21/2019 Monday 0
10/22/2019 Tuesday 0
10/24/2019 Thursday 0
10/25/2019 Friday 0
10/26/2019 Saturday 0
10/27/2019 Sunday 0
10/28/2019 Monday 0
10/29/2019 Tuesday 0
10/31/2019 Thursday 0
Month's average Weight #DIV/0! 0.1 Month's average cals 0
Last Month's ^^
January
1/2/2020 Thursday 0
1/3/2020 Friday 0
1/4/2020 Saturday 0
1/5/2020 Sunday 0
1/6/2020 Monday 0
1/7/2020 Tuesday 0
1/9/2020 Thursday 0
1/10/2020 Friday 0
1/12/2020 Sunday 0
1/13/2020 Monday 0
1/14/2020 Tuesday 0
1/17/2020 Friday 0
1/19/2020 Sunday 0
1/20/2020 Monday 0
1/21/2020 Tuesday 0
1/24/2020 Friday 0
1/26/2020 Sunday 0
1/27/2020 Monday 0
1/28/2020 Tuesday 0
1/31/2020 Friday 0
Last Month's ^^
il Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Weight (Kg) Weight Average
intervals)
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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 100 lbs

KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 100 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
ONE-REP MAX: 100 lbs
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 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs
9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

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 lbs 0 lbs 0 lbs
EP MAX: 100 lbs
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
79 lbs 76 lbs 74 lbs

Exercise Slot 1
Snatch High Pull + Power Snatch 0 LBS 0 LBS
Exercise Slot 1 e1RM
Snatch
1 LBS High Pull + Power Snatch 0 LBS 0 LBS
Snatch
1 LBS High Pull + Power Snatch 0 LBS 0 LBS
1 LBS Snatch from Hang 0 LBS 0 LBS
Snatch
1 LBS from low blocks 0 LBS 0 LBS
Snatch
Snatch
Snatch
0 LBS with 2ct pause below knee 0 LBS 0 LBS
Snatch
0 LBS with 2ct pause below knee 0 LBS 0 LBS
0 LBS Snatch 0 LBS 0 LBS
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! below#REF!
below
knee knee
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Power Clean 0 LBS 0 LBS
Power Clean 0 LBSExercise Slot 4 e1RM 0 LBS
1 LBS
Power Clean 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
Clean from blocks, above knee 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
Clean w/ pause 1" off floor 0 LBS 0 LBS
1Clean
LBS w/ pause 1" off floor 0 LBS 0 LBS
0Clean
LBS w/ pause 1" off floor 0 LBS 0 LBS
0 LBS Clean pull + Clean 0 LBS 0 LBS
0 LBS Clean pull + Clean 0 LBS 0 LBS
0 LBS Clean + Jerk 0 LBS 0 LBS
0 LBS #REF! #REF! #REF!
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!
from pause 1" pause 1" pause 1" 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 LBS 0 LBS
Rack Jerk (from back) 0 LBS Exercise Slot 7 e1RM 0 LBS
1 LBS
Rack Jerk (from back) 0 LBS 0 LBS
Power Jerk (from front)
1 LBS 0 LBS 0 LBS
1 LBS 0 LBS 0 LBS
1 LBS 0 LBS 0 LBS
Split Jerk From Front
1 LBS 0 LBS 0 LBS
1 LBS 0 LBS 0 LBS
0 LBS 0 LBS 0 LBS
0 LBS 0 LBS 0 LBS
0 LBS 0 LBS 0 LBS
0 LBS None 0 LBS 0 LBS
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 LBS
0 LBS
0 LBS
0 LBS
(from
#REF!
Rack Jerk Rack
(from
Jerk Rack Jerk Power
(from Jerk
Power
Jerk
#REF!Split
Power
Jerk From
Jerk Split Jerk Split Jerk Split #REF!
From From From
Jerk Split Jerk
From
None #REF! #REF! #REF! #REF!
back) #REF! back)

back) (from (from #REF!Front Front Front Front#REF!
(from Front
front) front) front)
#REF! #REF! #REF!
Exercise Slot 10
Snatch 0 LBS 0 LBS
Snatch 0 LBSExercise Slot 10 e1RM 0 LBS
1 LBS
Snatch 0 LBS 0 LBS
Snatch 0 LBS 0 LBS
1 LBS
Snatch 0 LBS 0 LBS
0 LBS
Snatch 0 LBS 0 LBS
Snatch 0 LBS 0 LBS
0 LBS
#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 LBS 0 LBS
0.00% Front squat w belt
1 LBS
0 LBS 0 LBS
1 LBS
1 LBS
0.00% Front
1 LBS squat w belt 0 LBS 0 LBS
0.00% 1 LBS HBBS, no belt 0 LBS 0 LBS
0.00% Front
1 LBS squat w belt 0 LBS 0 LBS
0.00% Front squat w belt
0 LBS
0 LBS 0 LBS
0 LBS
0 LBS
Snatch #REF! #REF! #REF! #REF!
t #REF! 0 LBS #REF! #REF! #REF!
#REF! 0 LBS #REF! #REF! #REF!
Front Front Front Front Front Front HBBS, Front Front Front Front Front #REF! #REF! #REF! #REF!
#REF! squat #REF!
squat squat squat squat #REF! #REF!squat squat
squat no belt squat squat squat
w belt w belt w belt w belt w belt w belt w belt w belt w belt w belt w belt
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Deadlift with belt 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0% Deadlift
1 LBS with belt 0 LBS 0 LBS
0% 1 LBS DL, no belt 0 LBS 0 LBS
0% Deadlift
1 LBS with belt 0 LBS 0 LBS
0 LBS
0 LBS
0 LBS
Clean + #REF! #REF! #REF! #REF!
Jerk #REF! 0 LBS #REF! #REF! #REF!
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift DL, no Deadlift Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF! #REF!
#REF! with #REF!
with with with with #REF!
with belt with with #REF!
with with with
belt belt belt belt belt belt belt belt belt belt belt
Exercise Slot 8
0% HBBS, 2ct paused 0 LBS 0 LBS
0% HBBS, 2ct paused 0 LBS
0 LBS
1 LBS
0% HBBS, 2ct paused 0 LBS 0 LBS
1 LBS
0% 1 LBS
2ct paused f/s 0 LBS 0 LBS
0% 1 LBS2ct paused f/s 0 LBS 0 LBS
0% 1 LBS2ct paused f/s 0 LBS 0 LBS
0% Dead stop1 LBS
front squats from blocks/pins 0 LBS 0 LBS
0% Dead stop0 LBS
front squats from blocks/pins 0 LBS 0 LBS
0% 0 LBS
Dead stop front squats from blocks/pins 0 LBS 0 LBS
0 LBS
0% Front Squat, no belt 0 LBS 0 LBS
0 LBS
0% Front Squat, no belt
0 LBS
0 LBS 0 LBS
0% HBBS, None
HBBS, HBBS, 2ct 2ct 02ctLBS Dead Dead Dead Front
0 LBSFront 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
erk None #REF! #REF! #REF! #REF! squats squats squats
from from from
blocks/ blocks/ blocks/
pins pins pins
0 LBS
0 LBS
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,
paused paused paused f/s f/s f/s front front front no belt no belt
erk None #REF! #REF!#REF!
#REF! #REF! #REF! #REF! squats squats squats #REF!
from from from
#REF! #REF! #REF! blocks/ blocks/ blocks/ #REF!
pins pins pins
Exercise Slot 11
0% Clean and Jerk 0 LBS 0 LBS
0% Clean and Jerk Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 LBS Clean and Jerk 0 LBS 0 LBS
1 LBS
1 LBS
0 LBS
#REF! Clean Clean#REF! Clean Clean Clean Clean #REF! Clean Clean Clean Clean #REF! Clean Clean #REF! #REF! #REF! #REF!
Snatch #REF! #REF! #REF! #REF! and Jerk and Jerk and Jerk and Jerk and Jerk and Jerk and Jerk and Jerk and Jerk and Jerk and Jerk and Jerk
Exercise Slot 3
0.00% Strict press 0 LBS 0 LBS
0.00% Strict press Exercise Slot 3 e1RM0 LBS
0 LBS
1 LBS
1 LBS
0.00% Push Press 0 LBS 0 LBS
0.00% 1 LBS Push Press 0 LBS 0 LBS
1 LBS
1 LBS
0 LBS
0.00% 0 LBS None 0 LBS 0 LBS
#REF! 0 LBS
#REF! #REF! #REF!
Front Front #REF! #REF! #REF! #REF! 0 LBS
squat squat #REF! Strict #REF!
Strict Strict Push Push #REF!Strict
Push Push Push #REF!
Push Push None #REF! #REF! #REF! #REF!
w belt w belt press press press Press Press Press press Press Press Press Press
Exercise Slot 6
0% Competition Style Bench Press (1ct pause) 0 LBS 0 LBS
1 LBS
0% Competition Style Bench 1Press
LBS (1ct pause) 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0 LBS
1 LBS
1 LBS
LBS
(1ct pause) 0 LBS 0 LBS
1 LBS
1 LBS
0 LBS
0% Feet up bench
0 LBS 0 LBS 0 LBS
0 LBS
0 LBS
0% None 0 LBS 0 LBS
Deadlift Deadlift #REF! #REF! #REF! #REF!
with with #REF! #REF! #REF! #REF!
belt belt
Exercise Slot 9
0% RDL 0 LBS 0 LBS
0% RDL Exercise
0 LBS Slot 9 e1RM
0 LBS
0% 1 LBS RDL 0 LBS 0 LBS
0% 2"1 deficit
LBS Snatch grip DL 0 LBS 0 LBS
0% 2"1 deficit
0% 2"0 deficit
0% 0 LBS Clean Pulls 0 LBS 0 LBS
0% 0 LBS Clean Pulls 0 LBS 0 LBS
Front None #REF! #REF!0%
#REF! #REF! 0 LBS None 0 LBS 0 LBS
Squat,
no belt #REF! 0 LBS #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 LBS
0 LBS
Front None #REF! #REF! #REF! #REF! 0 LBS
Squat,
no belt 0 LBS
#REF! RDL RDL
#REF! RDL RDL RDL RDL 2"
#REF! 2" 2" Clean Clean
#REF! None #REF! #REF! #REF! #REF!
deficit deficit deficit Pulls Pulls
#REF! #REF! #REF!Snatch Snatch Snatch #REF!
grip DL grip DL grip DL
Exercise Slot 12
0% Press, no belt 0 LBS 0 LBS
0% Press, no belt Exercise
0 LBS Slot 12 e1RM 0 LBS
0% 1 LBS Press, no belt 0 LBS 0 LBS
0% 1 LBS
Press, no belt 0 LBS 0 LBS
1 LBS
0 LBS
0% 0 LBS None 0 LBS 0 LBS
0% 0 LBS None 0 LBS 0 LBS
ean Clean #REF! #REF!
#REF! #REF! #REF! Press, #REF!
Press, Press, Press, Press, #REF!Press, Press, Press, Press,
Press, #REF!None None #REF! #REF! #REF! #REF!
nd Jerk and Jerk no belt no belt no belt no belt no belt no belt no belt no belt no belt no belt
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!
sh None #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF!
ess
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! #REF!
lls
#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
Snatch High Pull + Power Snatch 8, 2 reps @ RPE 9. Repeat 2 @
9 x 2 sets of reps
1 @ 8, 4 @ 9. 76% e1RM x 4 x 3
Front squat w belt
sets
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
Strict press
@ 9 x 2 sets of 3
GPP or None
GPP or None
Day 1
9 x 3 sets of reps
1 @ 8, 4 @ 9. 76% e1RM x 4 x 3
Front squat w belt
sets
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
Strict press
@ 9 x 2 sets of 3
GPP or None
GPP or None
Day 1
9 x 3 sets of reps
1 @ 8, 4 @ 9. 76% e1RM x 4 x 3
Front squat w belt
sets
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
Strict press
@ 9 x 3 sets of 3
GPP or None
GPP or None
0
Day 1
Snatch from Hang 8, 2 reps @ RPE 9. Repeat 2 @
9 x 4 sets of reps
1 @ 8, 4 @ 9. 76% e1RM x 4 x 4
Front squat w belt
sets
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
Push Press
@ 9 x 3 sets of 3
GPP or None
GPP or None
Day 1
9 x 4 sets of reps
1 @ 8, 4 @ 9. 76% e1RM x 4 x 4
Front squat w belt
sets
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
Push Press
@ 9 x 3 sets of 3
GPP or None
GPP or None
Day 1
9 x 5 sets of reps
1 @ 8, 4 @ 9. 76% e1RM x 4 x 4
Front squat w belt
sets
3 @ 7, 3 @ 8, 3 @ 9. -8% from 3
Push Press
@ 9 x 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,

Strict press
62% 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
1 @ 8, 4 @ 9. 80% e1RM x 4 x 2
Front squat w belt
sets
5 @ 7, 5 @ 8, 5 @ 9. -8% from 5
Push Press
@ 9 x 2 sets of 5
GPP or None
GPP or None
Day 1
Snatch from low blocks 2 reps x 7 sets @ 8-9
1 @ 8, 4 @ 9. 80% e1RM x 4 x 3
Front squat w belt
sets
5 @ 7, 5 @ 8, 5 @ 9. -8% from 5
Push Press
@ 9 x 2 sets of 5
GPP or None
GPP or None
Day 1
Snatch with 2ct pause below
2 reps x 8 sets @ 8-9
knee
1 @ 8, 4 @ 9. 80% e1RM x 4 x 3
Front squat w belt
sets
5 @ 7, 5 @ 8, 5 @ 9. -8% from 5
Push Press
@ 9 x 3 sets of 5
GPP or None
GPP or None
Day 1
Snatch with 2ct pause below
knee
1 @ 8, 3 @ 9. 82% e1RM x 3 x 2
Front squat w belt
sets
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

Exercise Three
(1ct pause)
Notes
Supplemental
GPP or None
Day 2
Exercise Two GPP or None

Day 2

Exercise Three
(1ct pause)
Notes
Supplemental
GPP or None
Day 2

Day 2

Exercise Three
(1ct pause)
Notes
Supplemental
GPP or None
Day 2

Day 2
Exercise One Clean from blocks, above knee

Exercise Three
(1ct pause)
Notes
Supplemental
GPP or None
Day 2

Day 2

Exercise Three
(1ct pause)
Notes
Supplemental
GPP or None
Day 2

Day 2

Exercise Three
(1ct pause)
Notes
Supplemental
GPP or None
Day 2

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

Day 2

Exercise Three
(1ct pause)
Notes
Supplemental
GPP or None
Day 2

Day 2

Exercise Three
(1ct pause)
Notes
Supplemental
Day 2 Supplement Week 9
Day 2
Exercise Two Notes Supplement 2 week 9

Day 2
Exercise One Clean pull + Clean

Exercise Three
(1ct pause)
Notes
Supplemental
Day 2

Day 2
Exercise One Clean pull + Clean

Exercise Three
(1ct 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
Exercise One
8 min
1 @ 8, 4 @ 9. 76% e1RM x 4 x 3
Exercise Two
sets
5 @ 7, 5 @ 8, 5 @9. 80% e1RM

Exercise Three
x 5 x 3 sets
Notes
Supplemental
GPP or None
Day 3
GPP or None Exercise Two

y2 D
Exercise One
10 min
1 @ 8, 4 @ 9. 76% e1RM x 4 x 3
Exercise Two
sets
5 @ 7, 5 @ 8, 5 @9. 80% e1RM

Exercise Three
x 5 x 3 sets
Notes
Supplemental
GPP or None
Day 3

y2 D
Exercise One
12 min
1 @ 8, 4 @ 9. 76% e1RM x 4 x 3
Exercise Two
sets
5 @ 7, 5 @ 8, 5 @9. 80% e1RM

Exercise Three
x 5 x 3 sets
Notes
Supplemental
GPP or None
Day 3

y2 D
Exercise One
12 min
1 @ 8, 4 @ 9. 76% e1RM x 4 x 4
Exercise Two
sets
5 @ 7, 5 @ 8, 5 @9. 80% e1RM

Exercise Three
x 5 x 4 sets
Notes
Supplemental
GPP or None
Day 3

y2 D
Exercise One
14 min
1 @ 8, 4 @ 9. 76% e1RM x 4 x 4
Exercise Two
sets
5 @ 7, 5 @ 8, 5 @9. 80% e1RM

Exercise Three
x 5 x 3 sets
Notes
Supplemental
GPP or None
Day 3

y2 D
Exercise One
14 min
1 @ 8, 4 @ 9. 76% e1RM x 4 x 4
Exercise Two
sets
5 @ 7, 5 @ 8, 5 @9. 80% e1RM

Exercise Three
x 5 x 3 sets
Notes
Supplemental
GPP or None
Day 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
GPP or None
Day 3

y2 D
8, 2 reps @ RPE 9. Repeat 2 @ Exercise One
9 x 4 sets of reps
1 @ 8, 4 @ 9. 80% e1RM x 4 x 2
Exercise Two
sets
4 @ 7, 4 @ 8, 4 @ 9. -5% from 4
Exercise Three
@ 9 x 2 sets of 4
Notes
Supplemental
GPP or None
Day 3

y2 D
9 x 5 sets of reps
1 @ 8, 4 @ 9. 80% e1RM x 4 x 3
Exercise Two
sets
4 @ 7, 4 @ 8, 4 @ 9. -5% from 4
Exercise Three
@ 9 x 2 sets of 4
Notes
Supplemental
Supplement Week 9
Day 3
Supplement 2 week 9 Exercise Two

y2 D
9 x 5 sets of reps
1 @ 8, 4 @ 9. 80% e1RM x 4 x 3
Exercise Two
sets
4 @ 7, 4 @ 8, 4 @ 9. -5% from 4
Exercise Three
@ 9 x 2 sets of 4
Notes
Supplemental
Supplement Week 10
Day 3
upplement 2 week 10 Exercise Two

y2 D
1 rep x 6 sets @ 8-9 Exercise One
1 @ 8, 3 @ 9. 82% e1RM x 3 x 2
Exercise Two
sets
4 @ 7, 4 @ 8, 4 @ 9. -5% from 4
Exercise Three
@ 9 x 2 sets of 4
Notes
Supplemental
Supplement Week 11
Day 3

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

Day 3
1 rep EMOM x 12 min (start @
Rack Jerk (from back)
70%)
1 @ 8, 4 @ 9, -8% from 4 @ 9 x
HBBS, 2ct paused
2 sets of 4
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 2
RDL
sets of 3
GPP or None
GPP or None
Day 3
73%)
1 @ 8, 4 @ 9, -8% from 4 @ 9 x
HBBS, 2ct paused
2 sets of 4
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 2
RDL
sets of 3
GPP or None
GPP or None
Day 3
76%)
1 @ 8, 4 @ 9, -8% from 4 @ 9 x
HBBS, 2ct paused
3 sets of 4
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 3
RDL
sets of 3
GPP or None
GPP or None
Day 3
78%)
1 @ 8, 4 @ 9, -8% from 4 @ 9 x
2ct paused f/s
2 sets of 4
6 @ 7, 6 @ 8. Repeat 6 @ 8 x 3
RDL
sets of 3
GPP or None
GPP or None
Day 3
78%)
1 @ 8, 4 @ 9. 70% e1RM x 1 set

2ct paused f/s
AMRAP

RDL
GPP or None
GPP or None
Day 3
76%)
3 @ 7, 3 @ 8, 3 @ 9. -10% from
2ct paused f/s 3 @ 9 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
78%)
Dead stop front squats from 1 @ 8, 4 @ 9. 70% e1RM x 1 set

blocks/pins AMRAP

2" deficit Snatch grip DL
GPP or None
GPP or None
Day 3
76%)
3 @ 7, 3 @ 8, 3 @ 9. -10% from
Dead stop front squats from
3 @ 9 x 3 reps - repeat until it's
blocks/pins
@ 9 again
2" deficit Snatch grip DL 5 @ 8. Repeat until it's @ 9
GPP or None
GPP or None
Day 3
79%)
3 @ 7, 3 @ 8, 3 @ 9. -10% from
Dead stop front squats from
3 @ 9 x 3 reps - repeat until it's
blocks/pins
@ 9 again
2" deficit Snatch grip DL 5 @ 8. Repeat until it's @ 9
GPP or None
GPP or None
Day 3
82%)
3 @ 7, 3 @ 8, 3 @ 9. -10% from
Front Squat, no belt 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
80%)
3 @ 7, 3 @ 8, 3 @ 9. -5% from 3
Front Squat, no belt @ 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
GPP or None
Day 4

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

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

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

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

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

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

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

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

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

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

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

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

@ 82% Work
5 @ 8. Repeat until it's @ 9 Trunk Work
Arm Work
GPP or None
GPP or None
y4 G
Conditioning
EMOM x 8 min with same weight
Upper Back
Work

Trunk Work
Arm Work
None
None
y4 G
Conditioning
@ 82%

@ 82% Work
Arm Work
GPP or None
GPP or None
y4 G
Conditioning
@ 85%

@ 85% Work
Arm Work
None
None
y4 G
Conditioning
@ 88%

@ 87% Work
Arm Work
None
None
y4 G
1 x 6 @ 90-95% Conditioning
Upper Back
1 x 5 @ 89-92%
Work
None Trunk Work
Arm Work
None
None
y4 G
Work up to new max Conditioning
Upper Back
Work up to new max
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 LBS 0 REPS
Front squat w belt 0 LBS 0 REPS

OTALS
Strict press 0 LBS 0 REPS
Power Clean 0 LBS 0 REPS
Deadlift with belt 0 LBS 0 REPS

WEEK 1 TO
Competition Style Bench Press (1ct pause) 0 LBS 0 REPS
Rack Jerk (from back) 0 LBS 0 REPS
HBBS, 2ct paused 0 LBS 0 REPS
RDL 0 LBS 0 REPS
Snatch 0 LBS 0 REPS
Clean and Jerk 0 LBS 0 REPS
Press, no belt 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
NOTES: 25 min steady state cardio at RPE 6-7 1x/wk

GPP

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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
6-7 1x/wk 8 minutes of upper back work of your ch
RPE 6-7 1x/wk NOTES: 8 minutes of upper back work of your c
P 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-
LBS 0 LBS
REP MAX:
SESSION TIME SESSION

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

LBS TONNAGE: 0 LBS
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-
LBS 0 LBS
REP MAX:

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

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-
LBS 0 LBS
REP MAX:

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

LBS TONNAGE: 0 LBS
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-
LBS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS
k of your choice 7 minutes of trunk 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 LBS
0%
0 REPS
0 LBS
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 LBS
0%
0 REPS
0 LBS
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 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
GPP or None
2-4 minute rest

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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 LBS 0 REPS
Snatch 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
-7 1x/wk 8 minutes of upper back work of your ch
PE 6-7 1x/wk NOTES: 8 minutes of upper back work of your c
P 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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
of your choice 7 minutes of trunk 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 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
, 5 @9. 80% e1RM x 5 x 3 sets
GPP or None
RPE INTENSITY NOTES

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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 LBS 0 REPS
Snatch 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
P 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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

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

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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 LBS 0 REPS

OTALS
Push Press 0 LBS 0 REPS
Clean from blocks, above knee 0 LBS 0 REPS

WEEK 4 TO
Power Jerk (from front) 0 LBS 0 REPS
2ct paused f/s 0 LBS 0 REPS
RDL 0 LBS 0 REPS
Snatch 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
P 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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

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

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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 LBS 0 REPS
Snatch 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
P 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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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 LBS 0 REPS
Snatch 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
P 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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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 LBS 0 REPS
HBBS, no belt 0 LBS 0 REPS

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

WEEK 7 TO
Feet up bench 0 LBS 0 REPS
Split Jerk From Front 0 LBS 0 REPS
Dead stop front squats from blocks/pins 0 LBS 0 REPS
2" deficit Snatch grip DL 0 LBS 0 REPS
Snatch 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Snatch from low blocks
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
P 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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

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

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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
Snatch 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
P 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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

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

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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
Snatch 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

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

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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 LBS 0 REPS

TOTALS
Clean pull + Clean 0 LBS 0 REPS

WEEK 10 T
Front Squat, no belt 0 LBS 0 REPS
Clean Pulls 0 LBS 0 REPS
Snatch 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Snatch with 2ct pause below knee
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Front Squat, no belt
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

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

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

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

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
runk 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 LBS 0 REPS

TOTALS
Clean pull + Clean 0 LBS 0 REPS

WEEK 11 T
Front Squat, no belt 0 LBS 0 REPS
Clean Pulls 0 LBS 0 REPS
Snatch 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Snatch with 2ct pause below knee
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
None
NOTES: None
GPP
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Front Squat, no belt
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
None
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

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

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

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
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
Snatch 0 LBS 0 REPS

TOTALS
None 0 LBS 0 REPS
Clean + Jerk 0 LBS 0 REPS

WEEK 12 T
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Snatch 0 LBS 0 REPS
None 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
None
NOTES: None
GPP
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
None
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

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

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

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
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 - Pounds

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Copyright:

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12 Week Olympic Template - Pounds

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Copyright:

Available Formats

Olympic Template (Pound

2) Look over the included PDF document for instructions.

4) Email your coach or info@barbellmedicine.com if you have any problems!

y and paste into browser)

in the highlighted cell to the RIGHT

Date Day Weight (lb) Fat Carb Protein

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

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

Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein

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

Month's average Weight 0.1 #DIV/0! Month's average cals

Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein Calories

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

Conditioning (GPP frequency and

ESTIMATED ONE-REP MAX CALCULATOR

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

KNOWN 10 RPE 100 lbs

ONE-REP MAX: 100 lbs

ESTIMATED RPE CALCULATOR

10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs

9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

9.0 RPE 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs

8.5 RPE 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs

8.0 RPE 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs

7.5 RPE 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs

7.0 RPE 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs 74 lbs

6.5 RPE 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs 72 lbs

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

EP MAX: 100 lbs

r to the highlighted box.

79 lbs 76 lbs 74 lbs

77 lbs 75 lbs 72 lbs

76 lbs 74 lbs 71 lbs

75 lbs 72 lbs 69 lbs

74 lbs 71 lbs 68 lbs

72 lbs 69 lbs 67 lbs

71 lbs 68 lbs 65 lbs

69 lbs 67 lbs 64 lbs

back) #REF! back)

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

70% e1RM x AMRAP x 1 set,

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

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press

Exercise Two GPP or None

Exercise Two Deadlift with belt

Competition Style Bench Press

Exercise Two GPP or None