Program by Dr.

Kyle Pierce of LSU Shreveport

Spreadsheet by FFF of WLForums.com
Deadlift 100
Back Squat 100
Front Squat 100
C&J 100
Snatch 100
Bench Press 100
Push Press 100
Military Press 100
 Rep Max Reps Drop Zone 1 Reps % of max PR
Back Squat 75 x10 68 (2x10) 75.0% 75
Push Press 75 x10 68 (2x10) 75.0% 75
Day One Bench Press 70 x10 63 (2x10) 70.0% 70
Lunge 25 x10 23 (2x10) 25.0% 25
Military Press 65 x10 59 (2x10) 65.0% 65

Rep Max Reps Drop Zone 1 Reps % of max PR

High Hang Power Snatch 65 x5 59 (5x5) 65.0% 65
Snatch Deadlift 100 x10 90 (2x10) 100.0% 100
Day Two RDL 65 x10 59 (2x10) 65.0% 65
Shrug 50 x10 45 (2x10) 50.0% 65
Bent Row 60 x10 54 (2x10) 60.0% 60
Pull-Up x10 (2x10)

90% Reps Sets % of max

Back Squat 68 x10x 3 67.5%
Push Press 68 x10x 3 67.5%
Day Three Bench Press 63 x10x 3 63.0%
Lunge 23 x10x 3 22.5%
Military Press 59 x10x 3 58.5%

Rep Max Reps Drop Zone 1 Reps % of max PR

High Hang Power Clean 65 x5 59 (5x5) 65.0% 65
90% Sets
Clean Deadlift 90 x10x 3 90.0%
Day Four RDL 59 x10x 3 58.5%
Shrug 45 x10x 3 45.0%
Bent Row 54 x10x 3 54.0%
Pull-Up x10x 3

Weight Reps
Snatch 70 (6x3)
Day Five C&J 70 (6x3)
 Rep Max Reps Drop Zone 1 Reps % of max PR
Back Squat 77 x10 70 (2x10) 77.3% 75
Push Press 77 x10 70 (2x10) 77.3% 75
Day One Bench Press 72 x10 65 (2x10) 72.1% 70
Lunge 26 x10 23 (2x10) 25.8% 25
Military Press 67 x10 60 (2x10) 67.0% 65

Rep Max Reps Drop Zone 1 Reps % of max PR

High Hang Power Snatch 67 x5 60 (5x5) 67.0% 65
Snatch Deadlift 103 x10 93 (2x10) 103.0% 100
Day Two RDL 67 x10 60 (2x10) 67.0% 65
Shrug 52 x10 46 (2x10) 51.5% 65
Bent Row 62 x10 56 (2x10) 61.8% 60
Pull-Up x10 0 (2x10)

90% Reps Sets % of max

Back Squat 70 x10x 3 69.5%
Push Press 70 x10x 3 69.5%
Day Three Bench Press 65 x10x 3 64.9%
Lunge 23 x10x 3 23.2%
Military Press 60 x10x 3 60.3%

Rep Max Reps Drop Zone 1 Reps % of max PR

Clean 67 x5 60 (5x5) 67.0% 65
90% Sets
Clean Deadlift 93 x10x 3 92.7%
Day Four RDL 60 x10x 3 60.3%
Shrug 46 x10x 3 46.4%
Bent Row 56 x10x 3 55.6%
Pull-Up x10x 3

Weight Reps
Snatch 70 (6x3)
Day Five C&J 70 (6x3)
 Rep Max Reps Drop Zone 1 Reps % of max PR
Back Squat 80 x10 72 (2x10) 79.6% 75
Push Press 80 x10 72 (2x10) 79.6% 75
Day One Bench Press 74 x10 67 (2x10) 74.3% 70
Lunge 27 x10 24 (2x10) 26.5% 25
Military Press 69 x10 62 (2x10) 69.0% 65

Rep Max Reps Drop Zone 1 Reps % of max PR

High Hang Power Snatch 69 x5 62 (4x5) 69.0% 65
Snatch Deadlift 106 x10 95 (2x10) 106.1% 100
Day Two RDL 69 x10 62 (2x10) 69.0% 65
Shrug 53 x10 48 (2x10) 53.0% 65
Bent Row 64 x10 57 (2x10) 63.7% 60
Pull-Up x10 0 (2x10)

90% Reps Sets % of max

Back Squat 72 x10x 3 71.6%
Push Press 72 x10x 3 71.6%
Day Three Bench Press 67 x10x 3 66.8%
Lunge 24 x10x 3 23.9%
Military Press 62 x10x 3 62.1%

Rep Max Reps Drop Zone 1 Reps % of max PR

Clean 69 x5 62 (5x5) 69.0% 65
90% Sets
Clean Deadlift 95 x10x 3 95.5%
Day Four RDL 62 x10x 3 62.1%
Shrug 48 x10x 3 47.7%
Bent Row 57 x10x 3 57.3%
Pull-Up x10x 3

Weight Reps
Snatch 70 (6x3)
Day Five C&J 70 (6x3)
 Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps % of max
Power Jerk 75 x3 71 x3 68 x3 75.0%
Back Squat 85 x5 80 x5 76 x5 84.6%
Push Press 85 x5 80 x5 76 x5 84.6%
Day One Bench Press 79 x5 75 x5 71 x5 79.3%
Jerk Drive 100 (5x1) 100.0%
Military Press 74 x5 70 x5 67 x5 74.0%

Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps % of max
High Hang Power Snatch 74 x3 70 x3 67 x3 74.0%
Snatch Deadlift 111 x5 106 x5 100 x5 111.1%
Muscle Snatch x5 0 x5 0 x5 0.0%
Day Two RDL 74 x5 70 x5 67 x5 74.0%
Shrug 58 x5 55 x5 52 x5 58.0%
Bent Row 69 x5 65 x5 62 x5 68.7%
Pull-Up x5 x5 x5

90% Reps Sets % of max

BTN Power Jerk 68 x3x 5 67.5%
Back Squat 76 x5x 5 76.1%
Push Press 76 x5x 5 76.1%
Day Three Bench Press 71 x5x 5 71.3%
Jerk Drive 100 x1x 5 100.0%
Military Press 67 x5x 5 66.6%

Rep Max Reps Drop Zone 1 Reps Drop Zone 2 Reps % of max
Clean 74 x3 70 x3 67 x3 74.0%
90% Sets
Clean Deadlift 100 x5x 5 100.0%
Muscle Snatch 0 0
Day Four RDL 67 x5x 5 66.6%
Shrug 52 x5x 5 52.2%
Bent Row 62 x5x 5 61.8%
Pull-Up x5x 5

Rep Max Reps % of Max PR

Snatch x1 0 100
Day Five C&J x1 0 100
Front Squat x3 0 0
PR
75
85
85
79
100
74

PR
74
111
0
74
58
69

PR
74

0
 Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps
Power Jerk 77 x3 73 x3 70 x3
Back Squat 87 x5 83 x5 78 x5
Push Press 87 x5 83 x5 78 x5
Day One Bench Press 82 x5 78 x5 73 x5
Jerk Drive 105 (5x1)
Military Press 76 x5 72 x5 69 x5

Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps

High Hang Power Snatch 76 x3 72 x3 69 x3
Snatch Deadlift 114 x5 109 x5 103 x5
Muscle Snatch 0 x5 0 x5 0 x5
Day Two RDL 76 x5 72 x5 69 x5
Shrug 60 x5 57 x5 54 x5
Bent Row 71 x5 67 x5 64 x5
Pull-Up x5 x5 x5

90% Reps Sets

Power Jerk 70 x3x 5
Back Squat 78 x5x 5
Push Press 78 x5x 5
Day Three Bench Press 73 x5x 5
Jerk Drive 105 x1x 5
Military Press 69 x5x 5

Rep Max Reps Drop Zone 1 Reps Drop Zone 2 Reps

Clean 76 x3 72 x3 69 x3
90% Sets
Clean Deadlift 103 x5x 5
Day Four RDL 69 x5x 5
Shrug 54 x5x 5
Bent Row 64 x5x 5
Pull-Up x5x 5

Rep Max Reps % of Max PR

Snatch x1 0 100
Day Five C&J x1 0 100
Front Squat x3 0 0
% of max PR
77.3% 75
87.1% 85
87.1% 85
81.6% 79
105.0% 105
76.2% 74

% of max PR
76.2% 74
114.4% 111
0.0% 0
76.2% 74
59.8% 58
70.7% 69

% of max
69.5%
78.4%
78.4%
73.5%
105.0%
68.6%

% of max PR
76.2% 74

103.0%
68.6%
53.8%
63.6%
 Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps % of max
Power Jerk 80 x3 76 x3 72 x3 79.6%
Back Squat 90 x5 85 x5 81 x5 89.7%
Push Press 90 x5 85 x5 81 x5 89.7%
Day One Bench Press 84 x5 80 x5 76 x5 84.1%
Jerk Drive 108 (5x1) 108.2%
Military Press 78 x5 75 x5 71 x5 78.5%

Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps % of max
High Hang Power Snatch 78 x3 75 x3 71 x3 78.5%
Snatch Deadlift 118 x5 112 x5 106 x5 117.9%
Muscle Snatch 0 x5 0 x5 0 x5 0.0%
Day Two RDL 78 x5 75 x5 71 x5 78.5%
Shrug 62 x5 59 x5 55 x5 61.6%
Bent Row 73 x5 69 x5 66 x5 72.8%
Pull-Up x5 x5 x5

90% Reps Sets % of max

Power Jerk 72 x3x 5 71.6%
Back Squat 81 x5x 5 80.7%
Push Press 81 x5x 5 80.7%
Day Three Bench Press 76 x5x 5 75.7%
Jerk Drive 108 x1x 5 108.2%
Military Press 71 x5x 5 70.6%

Rep Max Reps Drop Zone 1 Reps Drop Zone 2 Reps % of max
Clean 78 x3 75 x3 71 x3 78.5%
90% Sets
Clean Deadlift 106 x5x 5 106.1%
Day Four RDL 71 x5x 5 70.6%
Shrug 55 x5x 5 55.4%
Bent Row 66 x5x 5 65.6%
Pull-Up x5x 5

Rep Max Reps % of Max PR

Snatch x1 0 100
Day Five C&J x1 0 100
Front Squat x3 0 0
PR
77
87
87
82
105
76

PR
76
114
0
76
60
71

PR
76
 Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps
Jerk 85 x3 80 x3 76 x3
Back Squat 95 x3 90 x3 85 x3
Push Press 95 x3 90 x3 85 x3
Day One Bench Press 89 x3 85 x3 80 x3
Jerk Drive 111 (5x1)
Military Press 83 x3 79 x3 75 x3

Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps

Power Clean 81 (3x1) 77 (3x1) 73 (3x1)
Clean Pull 100 x3 95 x3 90 x3
Clean Deadlift 123 x3 117 x3 111 x3
Day Two Hang Clean Pull 90 x3 86 x3 81 x3
Bent Row 78 x3 74 x3 70 x3
Pull-Up x3 x3 x3

90% Reps Sets

Jerk 76 x3x 3
Back Squat 85 x3x 3
Push Press 85 x3x 3
Day Three Bench Press 80 x3x 3
Jerk Drive 111 x1x 5
Military Press 75 x3x 3

Rep Max Reps Drop Zone 1 Reps Drop Zone 2 Reps

Snatch 90 (3x1) 86 (3x1) 81 (3x1)
Snatch Pull 100 x3 95 x3 90 x3
Snatch Deadlift 123 x3 117 x3 111 x3
Day Four Hang Snatch Pull 90 x3 86 x3 81 x3
Bent Row x3
Pull-Up x3

Rep Max Reps % of Max PR

Snatch x1 0 100
Day Five C&J x1 0 100
Front Squat x2 0 0
% of max PR
84.6% 85
94.7% 95
94.7% 95
89.1% 89
111.4% 108
83.5% 83

% of max PR
80.8% 81
100.0% 100
122.9% 123
90.0% 90
77.8% 78

% of max
76.1%
85.2%
85.2%
80.2%
111.4%
75.1%

% of max PR
90.0% 90
100.0% 100
122.9% 123
90.0% 90
 Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps % of max
Jerk 87 x3 83 x3 78 x3 87.1%
Back Squat 98 x3 93 x3 88 x3 97.6%
Push Press 98 x3 93 x3 88 x3 97.6%
Day One Bench Press 92 x3 87 x3 83 x3 91.8%
Jerk Drive 115 (5x1) 114.7%
Military Press 86 x3 82 x3 77 x3 86.0%

Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps % of max
Power Clean 83 (3x1) 79 (3x1) 75 (3x1) 83.2%
Clean Pull 103 x3 98 x3 93 x3 103.0%
Clean Deadlift 127 x3 120 x3 114 x3 126.5%
Day Two Hang Clean Pull 93 x3 88 x3 83 x3 92.7%
Bent Row 80 x3 76 x3 72 x3 80.2%
Pull-Up x3 x3 x3

90% Reps Sets % of max

Jerk 78 x3x 3 78.4%
Back Squat 88 x3x 3 87.8%
Push Press 88 x3x 3 87.8%
Day Three Bench Press 83 x3x 3 82.6%
Jerk Drive 115 x1x 5 114.7%
Military Press 77 x3x 3 77.4%

Rep Max Reps Drop Zone 1 Reps Drop Zone 2 Reps % of max
Snatch 93 (3x1) 88 (3x1) 83 (3x1) 92.7%
Snatch Pull 103 x3 98 x3 93 x3 103.0%
Snatch Deadlift 127 x3 120 x3 114 x3 126.5%
Day Four Hang Snatch Pull 93 x3 88 x3 83 x3 92.7%
Bent Row 0 (5x5)
Pull-Up (5x5)

Rep Max Reps % of Max PR

Snatch x1 0 100
Day Five C&J x1 0 100
Front Squat x2 0 0
PR
85
95
95
89
108
83

PR
81
100
123
90
78

PR
90
100
123
90
 Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps % of max PR
Jerk 90 x3 85 x3 81 x3 89.7% 85
Back Squat 100 x3 95 x3 90 x3 100.5% 95
Push Press 100 x3 95 x3 90 x3 100.5% 95
Day One Bench Press 95 x3 90 x3 85 x3 94.5% 89
Jerk Drive 118 (5x1) 118.2% 108
Military Press 89 x3 84 x3 80 x3 88.5% 83

Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps % of max PR
Power Clean 86 (3x1) 81 (3x1) 77 (3x1) 85.7% 81
Clean Pull 106 x3 101 x3 95 x3 106.1% 100
Clean Deadlift 130 x3 124 x3 117 x3 130.3% 123
Day Two Hang Clean Pull 95 x3 91 x3 86 x3 95.5% 90
Bent Row 83 x3 78 x3 74 x3 82.6% 78
Pull-Up x3 x3 x3

90% Reps Sets % of max

Jerk 81 x3x 3 80.7%
Back Squat 90 x3x 3 90.4%
Push Press 90 x3x 3 90.4%
Day Three Bench Press 85 x3x 3 85.1%
Jerk Drive 118 x1x 5 118.2%
Military Press 80 x3x 3 79.7%

Rep Max Reps Drop Zone 1 Reps Drop Zone 2 Reps % of max PR
Snatch 95 (3x1) 91 (3x1) 86 (3x1) 95.5% 90
Snatch Pull 106 x3 101 x3 95 x3 106.1% 100
Snatch Deadlift 130 x3 124 x3 117 x3 130.3% 123
Day Four Hang Snatch Pull 95 x3 91 x3 86 x3 95.5% 90
Bent Row (5x5)
Pull-Up (5x5)

Rep Max Reps % of Max PR

Snatch x1 0 100
Day Five C&J x1 0 100
Front Squat x2 0 0
 Rep Max Reps Drop Zone 1 Reps Dop Zone 2
C&J x1 0 (2x1) 0
Back Squat 95 x2 90 x2 86
Day One Power Jerk 80 x2 76 x2 72
Day One Snatch Balance x1
Jerk Drive x1
Military Press 90 x2 86 x2 81

Rep Max Reps Drop Zone 1 Reps Dop Zone 2

Power Snatch x1 0 (2x1) 0
Clean Pull x3 0 x3 0
Day Two Hang Clean Pull x3 0 x3 0
Day Two Pull-Up (3x10)
Hyper (3x10)

Rep Max Reps Drop Zone 1 Reps Dop Zone 2

PC&PJ x1 0 (2x1) 0
Front Squat x2 0 x2 0
Day Three Snatch Balance x1
Day Three Push Press 72 x2x 3
Jerk Drive 0 x1 5
Military Press 81 x2x 3

Rep Max Reps Drop Zone 1 Reps Drop Zone 2

Power Snatch x1 0 (2x1) 0
Snatch Pull x3 0 x3 0
Day Four hang Snatch Pull x3 0 x3 0
Day Four Pull-Up (3x10)
Hypers (3x10)

Rep Max Reps % of Max PR

Snatch x1 0 100
Day Five Day Five C&J x1 0 100
Front Squat x1 0 100
Reps % of max PR
(2x1) 0.0% 100
x2 95.0% 95
x2 80.0% 80
0.0% 0
0.0% 0
x2 90.0% 90

Reps % of max PR
(2x1) 0.0% 0
x3 0.0% 100
x3 0.0% 90

Reps % of max PR
(2x1) 0.0% 0
x2 0.0% 0
0.0% 0
72.0% 72
0.0% 0
81.0%

Reps % of max PR
(2x1) 0.0% 0
x3 0.0% 106
x3 0.0% 95
 Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps
C&J x1 0 (2x1) 0 (2x1)
Back Squat x2 0 x2 0 x2
Power Jerk x2 0 x2 0 x2
Day One Snatch Balance x1
Jerk Drive x1
Military Press x2 0 x2 0 x2

Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps

Power Snatch x1 0 (2x1) 0 (2x1)
Clean Pull x3 0 x3 0 x3
Hang Clean Pull x3 0 x3 0 x3
Day Two Pull-Up (3x10)
Hyper (3x10)

Rep Max Reps Drop Zone 1 Reps Dop Zone 2 Reps

PC&PJ x1 0 (2x1) 0 (2x1)
Front Squat x2 0 x2 0 x2
Snatch Balance x1 Sets
Day Three Push Press 0 x2x 3
Jerk Drive 0 x1 5
Military Press 0 x2x 3

Rep Max Reps Drop Zone 1 Reps Drop Zone 2 Reps

Power Snatch x1 0 (2x1) 0 (2x1)
Snatch Pull x3 0 x3 0 x3
hang Snatch Pull x3 0 x3 0 x3
Day Four Pull-Up (3x10)
Hypers (3x10)

Rep Max Reps % of Max PR

Snatch x1 0.0% 100
Day Five C&J x1 0.0% 100
Front Squat x1 0.0% 100
% of max PR
0.0% 100
0.0% 95
0.0% 80
0.0% 0
0.0% 0
0.0% 90

% of max PR
0.0% 0
0.0% 100
0.0% 90

% of max PR
0.0% 0
0.0% 0
0.0% 0
0.0%
0.0% 0
0.0%

% of max PR
0.0% 0
0.0% 100
0.0% 90
 Weight
Snatch up to 90
C&J up to 90
Day One Front Squat up to 105
Jerk Drive up to 105

Weight
Snatch Balance up to 105
Day Two Snatch pull up to 100
Pull-ups (3x10)
Hypers

Weight
Day Three Snatch up to 80
C&J up to 80

Weight
Day Four Snatch 70
C&J 70
Sets Snatch Variations Clean Variations
3 Snatch Clean
4 Hang Snatch Hang Clean
5 High Hang Snatch High Hang Clean
Power Snatch Power Clean
Hang Power Snatch Hang Power Clean
High Hang Power Snatch High Hang Power Clean