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4-week weightlifting workout and progression
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4-week weightlifting workout and progression
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Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 1 4 128 75 1 75
2 4 1 4 128 75 2 77
3 4 1 4 12 0.25 128 75 3 80
2 5 4 1 4 131 77 4 82
6 4 1 4 131 77
7 4 1 4 12 0.25 131 77
3 9 4 1 4 136 80 AVG Load
10 4 1 4 136 80 133
11 4 1 4 12 0.25 136 80 AVG %
4 13 4 1 4 139 82 79
14 4 1 4 139 82
15 4 1 4 12 48 0.25 139 82
C&J 1 1 4 1 4 188 75 250
2 4 1 4 188 75
3 4 1 4 12 0.25 188 75
2 5 4 1 4 193 77
6 4 1 4 193 77
7 4 1 4 12 0.25 193 77
3 9 4 1 4 200 80 AVG Load
10 4 1 4 200 80 196
11 4 1 4 12 0.25 200 80 AVG %
4 13 4 1 4 205 82 78.5
14 4 1 4 205 82 Total Lifts
15 4 1 4 12 48 0.25 205 82 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 3 12
3 4 3 12 24 0.17
2 5 4 4 16
7 4 4 16 32 0.22
3 9 4 5 20
11 4 5 20 40 0.28
4 13 4 6 24
15 4 6 24 48 144 0.33
Snatch Pulls 1 1 3 2 6
3 3 2 6 12 0.17
2 5 4 2 8
7 4 2 8 16 0.23
3 9 3 3 9
11 3 3 9 18 0.26
4 13 4 3 12
15 4 3 12 24 70 0.34
Pendlay Rows 1 1 5 3 15
3 5 3 15 30 0.17
2 5 5 4 20
7 5 4 20 40 0.22
3 9 5 5 25
11 5 5 25 50 0.28
4 13 5 6 30
15 5 6 30 60 180 0.33
Total Lifts 394
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Rack Lunge 1 1 4 3 12
3 4 3 12 24 0.17
2 5 4 4 16
7 4 4 16 32 0.22
3 9 4 5 20
11 4 5 20 40 0.28
4 13 4 6 24
15 4 6 24 48 144 0.33
Clean Pulls 1 1 3 2 6
3 3 2 6 12 0.17
2 5 4 2 8
7 4 2 8 16 0.23
3 9 3 3 9
11 3 3 9 18 0.26
4 13 4 3 12
15 4 3 12 24 70 0.34
Snatch Grip Rows 1 1 5 3 15
3 5 3 15 30 0.17
2 5 5 4 20
7 5 4 20 40 0.22
3 9 5 5 25
11 5 5 25 50 0.28
4 13 5 6 30
15 5 6 30 60 180 0.33
Total LIfts 394
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 1 4 131 77 1 77
2 4 1 4 131 77 2 80
3 4 1 4 12 0.25 131 77 3 82
2 5 4 1 4 136 80 4 85
6 4 1 4 136 80
7 4 1 4 12 0.25 136 80
3 9 4 1 4 139 82 AVG Load
10 4 1 4 139 82 138
11 4 1 4 12 0.25 139 82 AVG %
4 13 4 1 4 145 85 81
14 4 1 4 145 85
15 4 1 4 12 48 0.25 145 85
C&J 1 1 4 1 4 193 77 250
2 4 1 4 193 77
3 4 1 4 12 0.25 193 77
2 5 4 1 4 200 80
6 4 1 4 200 80
7 4 1 4 12 0.25 200 80
3 9 4 1 4 205 82 AVG Load
10 4 1 4 205 82 203
11 4 1 4 12 0.25 205 82 AVG %
4 13 4 1 4 213 85 81
14 4 1 4 213 85 Total Lifts
15 4 1 4 12 48 0.25 213 85 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 5 20
3 4 5 20 40 0.36
2 5 4 4 16
7 4 4 16 32 0.29
3 9 4 3 12
11 4 3 12 24 0.21
4 13 4 2 8
15 4 2 8 16 112 0.14
Clean Pulls 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Chin Ups 1 1 5 5 25
3 5 5 25 50 0.36
2 5 5 4 20
7 5 4 20 40 0.29
3 9 5 3 15
11 5 3 15 30 0.21
4 13 5 2 10
15 5 2 10 20 140 0.14
Military Press 1 1 5 5 25
3 5 5 25 50 0.36
2 5 5 4 20
7 5 4 20 40 0.29
3 9 5 3 15
11 5 3 15 30 0.21
4 13 5 2 10
15 5 2 10 20 140 0.14
Total Lifts 462
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 5 20
3 4 5 20 40 0.36
2 5 4 4 16
7 4 4 16 32 0.29
3 9 4 3 12
11 4 3 12 24 0.21
4 13 4 2 8
15 4 2 8 16 112 0.14
Snatch Pulls 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Pendlay Rows 1 1 5 5 25
3 5 5 25 50 0.36
2 5 5 4 20
7 5 4 20 40 0.29
3 9 5 3 15
11 5 3 15 30 0.21
4 13 5 2 10
15 5 2 10 20 140 0.14
Dips 1 1 5 5 25
3 5 5 25 50 0.36
2 5 5 4 20
7 5 4 20 40 0.29
3 9 5 3 15
11 5 3 15 30 0.21
4 13 5 2 10
15 5 2 10 20 140 0.14
Total Lifts 462
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 1 4 136 80 1 80
2 4 1 4 136 80 2 82
3 4 1 4 12 0.25 136 80 3 85
2 5 4 1 4 139 82 4 88
6 4 1 4 139 82
7 4 1 4 12 0.25 139 82
3 9 4 1 4 145 85 AVG Load
10 4 1 4 145 85 142
11 4 1 4 12 0.25 145 85 AVG %
4 13 4 1 4 150 88 84
14 4 1 4 150 88
15 4 1 4 12 48 0.25 150 88
C&J 1 1 4 1 4 200 80 250
2 4 1 4 200 80
3 4 1 4 12 0.25 200 80
2 5 4 1 4 205 82
6 4 1 4 205 82
7 4 1 4 12 0.25 205 82
3 9 4 1 4 213 85 AVG Load
10 4 1 4 213 85 209
11 4 1 4 12 0.25 213 85 AVG %
4 13 4 1 4 220 88 84
14 4 1 4 220 88 Total Lifts
15 4 1 4 12 48 0.25 220 88 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 4 16
3 4 4 16 32 0.38
2 5 4 3 12
7 4 3 12 24 0.29
3 9 4 2 8
11 4 2 8 16 0.19
4 13 3 2 6
15 3 2 6 12 84 0.14
Snatch Pulls 1 1 4 4 16
3 4 4 16 32 0.38
2 5 4 3 12
7 4 3 12 24 0.29
3 9 4 2 8
11 4 2 8 16 0.19
4 13 3 2 6
15 3 2 6 12 84 0.14
Ring Push Ups 1 1 5 4 20
3 5 4 20 40 0.38
2 5 5 3 15
7 5 3 15 30 0.28
3 9 5 2 10
11 5 2 10 20 0.19
4 13 4 2 8
15 4 2 8 16 106 0.15
Pull Ups 1 1 5 4 20
3 5 4 20 40 0.38
2 5 5 3 15
7 5 3 15 30 0.28
3 9 5 2 10
11 5 2 10 20 0.19
4 13 4 2 8
15 4 2 8 16 106 0.15
Ring Dip Holds 1 1 5 4 20
3 5 4 20 40 0.38
2 5 5 3 15
7 5 3 15 30 0.28
3 9 5 2 10
11 5 2 10 20 0.19
4 13 4 2 8
15 4 2 8 16 106 0.15
Total Lifts 486
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 4 16
3 4 4 16 32 0.38
2 5 4 3 12
7 4 3 12 24 0.29
3 9 4 2 8
11 4 2 8 16 0.19
4 13 3 2 6
15 3 2 6 12 84 0.14
Clean Pulls 1 1 4 4 16
3 4 4 16 32 0.38
2 5 4 3 12
7 4 3 12 24 0.29
3 9 4 2 8
11 4 2 8 16 0.19
4 13 3 2 6
15 3 2 6 12 84 0.14
Snatch Grip BB Rows 1 1 5 4 20
3 5 4 20 40 0.38
2 5 5 3 15
7 5 3 15 30 0.28
3 9 5 2 10
11 5 2 10 20 0.19
4 13 4 2 8
15 4 2 8 16 106 0.15
Ring Pull Ups 1 1 5 4 20
3 5 4 20 40 0.38
2 5 5 3 15
7 5 3 15 30 0.28
3 9 5 2 10
11 5 2 10 20 0.19
4 13 4 2 8
15 4 2 8 16 106 0.15
Push Jerk 1 1 5 4 20
3 5 4 20 40 0.38
2 5 5 3 15
7 5 3 15 30 0.28
3 9 5 2 10
11 5 2 10 20 0.19
4 13 4 2 8
15 4 2 8 16 106 0.15
Total Lifts 486
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 1 4 139 82 1 82
2 4 1 4 139 82 2 85
3 4 1 4 12 0.25 139 82 3 88
2 5 4 1 4 145 85 4 90
6 4 1 4 145 85
7 4 1 4 12 0.25 145 85
3 9 4 1 4 150 88 AVG Load
10 4 1 4 150 88 147
11 4 1 4 12 0.25 150 88 AVG %
4 13 4 1 4 153 90 86
14 4 1 4 153 90
15 4 1 4 12 48 0.25 153 90
C&J 1 1 4 1 4 205 82 250
2 4 1 4 205 82
3 4 1 4 12 0.25 205 82
2 5 4 1 4 213 85
6 4 1 4 213 85
7 4 1 4 12 0.25 213 85
3 9 4 1 4 220 88 AVG Load
10 4 1 4 220 88 216
11 4 1 4 12 0.25 220 88 AVG %
4 13 4 1 4 225 90 86
14 4 1 4 225 90 Total Lifts
15 4 1 4 12 48 0.25 225 90 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Snatch Pulls 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Ring Push Ups 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Wide Grip Pull Ups 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Military Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 410
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Clean Pulls 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Clean Grip Pendlay Rows 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Ring Fly 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Ring Row 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 410
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 1 4 145 85 1 85
2 4 1 4 145 85 2 88
3 4 1 4 12 0.25 145 85 3 90
2 5 4 1 4 150 88 4 92
6 4 1 4 150 88
7 4 1 4 12 0.25 150 88
3 9 4 1 4 153 90 AVG Load
10 4 1 4 153 90 151
11 4 1 4 12 0.25 153 90 AVG %
4 13 4 1 4 156 92 89
14 4 1 4 156 92
15 4 1 4 12 48 0.25 156 92
C&J 1 1 4 1 4 213 85 250
2 4 1 4 213 85
3 4 1 4 12 0.25 213 85
2 5 4 1 4 220 88
6 4 1 4 220 88
7 4 1 4 12 0.25 220 88
3 9 4 1 4 225 90 AVG Load
10 4 1 4 225 90 222
11 4 1 4 12 0.25 225 90 AVG %
4 13 4 1 4 230 92 89
14 4 1 4 230 92 Total Lifts
15 4 1 4 12 48 0.25 230 92 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Snatch Pulls 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Elevated Ring Push Up 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
CG Pull Up 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Military Press 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Total Lifts 378
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Clean Pulls 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Snatch Grip Pendlay Row 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Ring flys 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Dips 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Total Lifts 378
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 1 4 128 75 1 77
2 4 1 4 131 77 2 80
3 4 1 4 12 0.25 136 80 3 82
2 5 4 1 4 131 77 4 84
6 4 1 4 136 80
7 4 1 4 12 0.25 139 82
3 9 4 1 4 136 80 AVG Load
10 4 1 4 139 82 137
11 4 1 4 12 0.25 143 84 AVG %
4 13 4 1 4 139 82 81
14 4 1 4 143 84
15 4 1 4 12 48 0.25 146 86
C&J 1 1 4 1 4 188 75 250
2 4 1 4 193 77
3 4 1 4 12 0.25 200 80
2 5 4 1 4 193 77
6 4 1 4 200 80
7 4 1 4 12 0.25 205 82
3 9 4 1 4 200 80 AVG Load
10 4 1 4 205 82 202
11 4 1 4 12 0.25 210 84 AVG %
4 13 4 1 4 205 82 81
14 4 1 4 210 84 Total Lifts
15 4 1 4 12 48 0.25 215 86 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 4 16
3 4 4 16 32 0.36
2 5 4 3 12
7 4 3 12 24 0.27
3 9 3 3 9
11 3 3 9 18 0.20
4 13 4 2 8
15 4 2 8 16 90 0.18
Snatch Pulls 1 1 4 3 12
3 4 3 12 24 0.40
2 5 4 2 8
7 4 2 8 16 0.27
3 9 3 2 6
11 3 2 6 12 0.20
4 13 4 1 4
15 4 1 4 8 60 0.13
Ring Pull Ups 1 1 5 4 20
3 5 4 20 40 0.35
2 5 5 3 15
7 5 3 15 30 0.26
3 9 4 3 12
11 4 3 12 24 0.21
4 13 5 2 10
15 5 2 10 20 114 0.18
Total Lifts 264
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 4 16
3 4 4 16 32 0.36
2 5 4 3 12
7 4 3 12 24 0.27
3 9 3 3 9
11 3 3 9 18 0.20
4 13 4 2 8
15 4 2 8 16 90 0.18
Clean Pulls 1 1 4 3 12
3 4 3 12 24 0.40
2 5 4 2 8
7 4 2 8 16 0.27
3 9 3 2 6
11 3 2 6 12 0.20
4 13 4 1 4
15 4 1 4 8 60 0.13
Wide Grip Chins 1 1 5 4 20
3 5 4 20 40 0.35
2 5 5 3 15
7 5 3 15 30 0.26
3 9 4 3 12
11 4 3 12 24 0.21
4 13 5 2 10
15 5 2 10 20 114 0.18
Total Lifts 264
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 5 1 5 136 80 1 80
2 5 1 5 136 80 2 82
3 5 1 5 15 0.25 136 80 3 85
2 5 5 1 5 139 82 4 88
6 5 1 5 139 82
7 5 1 5 15 0.25 139 82
3 9 5 1 5 145 85 AVG Load
10 5 1 5 145 85 142
11 5 1 5 15 0.25 145 85 AVG %
4 13 5 1 5 150 88 84
14 5 1 5 150 88
15 5 1 5 15 60 0.25 150 88
C&J 1 1 5 1 5 200 80 250
2 5 1 5 200 80
3 5 1 5 15 0.25 200 80
2 5 5 1 5 205 82
6 5 1 5 205 82
7 5 1 5 15 0.25 205 82
3 9 5 1 5 213 85 AVG Load
10 5 1 5 213 85 209
11 5 1 5 15 0.25 213 85 AVG %
4 13 5 1 5 220 88 84
14 5 1 5 220 88 Total Lifts
15 5 1 5 15 60 0.25 220 88 120
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Snatch Pulls 1 1 4 2 8
3 4 2 8 16 0.38
2 5 3 2 6
7 3 2 6 12 0.29
3 9 4 1 4
11 4 1 4 8 0.19
4 13 3 1 3
15 3 1 3 6 42 0.14
Ring Chin Ups 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Bench Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 222
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Clean Pulls 1 1 4 2 8
3 4 2 8 16 0.38
2 5 3 2 6
7 3 2 6 12 0.29
3 9 4 1 4
11 4 1 4 8 0.19
4 13 3 1 3
15 3 1 3 6 42 0.14
Pull Up 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Incline Bench Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 222
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 1 4 139 82 1 82
2 4 1 4 139 82 2 85
3 4 1 4 12 0.25 139 82 3 88
2 5 4 1 4 145 85 4 90
6 4 1 4 145 85
7 4 1 4 12 0.25 145 85
3 9 4 1 4 150 88 AVG Load
10 4 1 4 150 88 147
11 4 1 4 12 0.25 150 88 AVG %
4 13 4 1 4 153 90 86
14 4 1 4 153 90
15 4 1 4 12 48 0.25 153 90
C&J 1 1 4 1 4 205 82 250
2 4 1 4 205 82
3 4 1 4 12 0.25 205 82
2 5 4 1 4 213 85
6 4 1 4 213 85
7 4 1 4 12 0.25 213 85
3 9 4 1 4 220 88 AVG Load
10 4 1 4 220 88 216
11 4 1 4 12 0.25 220 88 AVG %
4 13 4 1 4 225 90 86
14 4 1 4 225 90 Total Lifts
15 4 1 4 12 48 0.25 225 90 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 5 2 10
3 5 2 10 20 0.34
2 5 4 2 8
7 4 2 8 16 0.28
3 9 3 2 6
11 3 2 6 12 0.21
4 13 5 1 5
15 5 1 5 10 58 0.17
Snatch Pulls 1 1 5 2 10
3 5 2 10 20 0.34
2 5 4 2 8
7 4 2 8 16 0.28
3 9 3 2 6
11 3 2 6 12 0.21
4 13 5 1 5
15 5 1 5 10 58 0.17
Ring Pull Ups 1 1 6 2 12
3 6 2 12 24 0.34
2 5 5 2 10
7 5 2 10 20 0.29
3 9 4 2 8
11 4 2 8 16 0.23
4 13 5 1 5
15 5 1 5 10 70 0.14
Incline Bench Press 1 1 6 2 12
3 6 2 12 24 0.34
2 5 5 2 10
7 5 2 10 20 0.29
3 9 4 2 8
11 4 2 8 16 0.23
4 13 5 1 5
15 5 1 5 10 70 0.14
Total Lifts 198
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 5 2 10
3 5 2 10 20 0.34
2 5 4 2 8
7 4 2 8 16 0.28
3 9 3 2 6
11 3 2 6 12 0.21
4 13 5 1 5
15 5 1 5 10 58 0.17
Clean Pulls 1 1 5 2 10
3 5 2 10 20 0.34
2 5 4 2 8
7 4 2 8 16 0.28
3 9 3 2 6
11 3 2 6 12 0.21
4 13 5 1 5
15 5 1 5 10 58 0.17
Chin Ups 1 1 6 2 12
3 6 2 12 24 0.34
2 5 5 2 10
7 5 2 10 20 0.29
3 9 4 2 8
11 4 2 8 16 0.23
4 13 5 1 5
15 5 1 5 10 70 0.14
Flat Bench Press 1 1 6 2 12
3 6 2 12 24 0.34
2 5 5 2 10
7 5 2 10 20 0.29
3 9 4 2 8
11 4 2 8 16 0.23
4 13 5 1 5
15 5 1 5 10 70 0.14
Total Lifts 198
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 1 4 145 85 1 85
2 4 1 4 145 85 2 88
3 4 1 4 12 0.25 145 85 3 90
2 5 4 1 4 150 88 4 92
6 4 1 4 150 88
7 4 1 4 12 0.25 150 88
3 9 4 1 4 153 90 AVG Load
10 4 1 4 153 90 151
11 4 1 4 12 0.25 153 90 AVG %
4 13 4 1 4 156 92 89
14 4 1 4 156 92
15 4 1 4 12 48 0.25 156 92
C&J 1 1 4 1 4 213 85 250
2 4 1 4 213 85
3 4 1 4 12 0.25 213 85
2 5 4 1 4 220 88
6 4 1 4 220 88
7 4 1 4 12 0.25 220 88
3 9 4 1 4 225 90 AVG Load
10 4 1 4 225 90 222
11 4 1 4 12 0.25 225 90 AVG %
4 13 4 1 4 230 92 89
14 4 1 4 230 92 Total Lifts
15 4 1 4 12 48 0.25 230 92 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Snatch Pulls 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Incline Bench Press 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
CG Pull Up 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Military Press 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Total Lifts 378
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Clean Pulls 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Wide Grip Chin Up 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
CG Bench Press 1 1 3 8 24
3 3 8 24 48 0.31
2 5 3 7 21
7 3 7 21 42 0.27
3 9 3 6 18
11 3 6 18 36 0.23
4 13 3 5 15
15 3 5 15 30 156 0.19
CG Bicep Curl 1 1 3 8 24
3 3 8 24 48 0.31
2 5 3 7 21
7 3 7 21 42 0.27
3 9 3 6 18
11 3 6 18 36 0.23
4 13 3 5 15
15 3 5 15 30 156 0.19
Total Lifts 534
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 175 Week AVG
Snatch 1 1 5 1 5 131 75 1 75
2 5 1 5 131 75 2 77
3 5 1 5 15 0.25 131 75 3 80
2 5 5 1 5 135 77 4 82
6 5 1 5 135 77
7 5 1 5 15 0.25 135 77
3 9 5 1 5 140 80 AVG Load
10 5 1 5 140 80 137
11 5 1 5 15 0.25 140 80 AVG %
4 13 5 1 5 144 82 79
14 5 1 5 144 82
15 5 1 5 15 60 0.25 144 82
C&J 1 1 5 1 5 191 75 255
2 5 1 5 191 75
3 5 1 5 15 0.25 191 75
2 5 5 1 5 196 77
6 5 1 5 196 77
7 5 1 5 15 0.25 196 77
3 9 5 1 5 204 80 AVG Load
10 5 1 5 204 80 200
11 5 1 5 15 0.25 204 80 AVG %
4 13 5 1 5 209 82 79
14 5 1 5 209 82 Total Lifts
15 5 1 5 15 60 0.25 209 82 120
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 4 16
3 4 4 16 32 0.36
2 5 4 3 12
7 4 3 12 24 0.27
3 9 3 3 9
11 3 3 9 18 0.20
4 13 4 2 8
15 4 2 8 16 90 0.18
Snatch Pulls 1 1 4 2 8
3 4 2 8 16 0.38
2 5 3 2 6
7 3 2 6 12 0.29
3 9 2 2 4
11 2 2 4 8 0.19
4 13 3 1 3
15 3 1 3 6 42 0.14
Flat Bench Press 1 1 5 4 20
3 5 4 20 40 0.35
2 5 5 3 15
7 5 3 15 30 0.26
3 9 4 3 12
11 4 3 12 24 0.21
4 13 5 2 10
15 5 2 10 20 114 0.18
Pull Up 1 1 5 4 20
3 5 4 20 40 0.35
2 5 5 3 15
7 5 3 15 30 0.26
3 9 4 3 12
11 4 3 12 24 0.21
4 13 5 2 10
15 5 2 10 20 114 0.18
Snatch Grip Military 1 1 5 4 20
3 5 4 20 40 0.35
2 5 5 3 15
7 5 3 15 30 0.26
3 9 4 3 12
11 4 3 12 24 0.21
4 13 5 2 10
15 5 2 10 20 114 0.18
Total Lifts 474
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 4 16
3 4 4 16 32 0.36
2 5 4 3 12
7 4 3 12 24 0.27
3 9 3 3 9
11 3 3 9 18 0.20
4 13 4 2 8
15 4 2 8 16 90 0.18
Clean Pulls 1 1 4 2 8
3 4 2 8 16 0.38
2 5 3 2 6
7 3 2 6 12 0.29
3 9 2 2 4
11 2 2 4 8 0.19
4 13 3 1 3
15 3 1 3 6 42 0.14
Chin Up 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
CG Incline Bench Press 1 1 3 8 24
3 3 8 24 48 0.32
2 5 3 7 21
7 3 7 21 42 0.28
3 9 3 6 18
11 3 6 18 36 0.24
4 13 3 4 12
15 3 4 12 24 150 0.16
Wide Grip Bicep Curl 1 1 3 8 24
3 3 8 24 48 0.32
2 5 3 7 21
7 3 7 21 42 0.28
3 9 3 6 18
11 3 6 18 36 0.24
4 13 3 4 12
15 3 4 12 24 150 0.16
Total Lifts 510
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 5 1 5 136 80 1 80
2 5 1 5 136 80 2 82
3 5 1 5 15 0.25 136 80 3 85
2 5 5 1 5 139 82 4 88
6 5 1 5 139 82
7 5 1 5 15 0.25 139 82
3 9 5 1 5 145 85 AVG Load
10 5 1 5 145 85 142
11 5 1 5 15 0.25 145 85 AVG %
4 13 5 1 5 150 88 84
14 5 1 5 150 88
15 5 1 5 15 60 0.25 150 88
C&J 1 1 5 1 5 200 80 250
2 5 1 5 200 80
3 5 1 5 15 0.25 200 80
2 5 5 1 5 205 82
6 5 1 5 205 82
7 5 1 5 15 0.25 205 82
3 9 5 1 5 213 85 AVG Load
10 5 1 5 213 85 209
11 5 1 5 15 0.25 213 85 AVG %
4 13 5 1 5 220 88 84
14 5 1 5 220 88 Total Lifts
15 5 1 5 15 60 0.25 220 88 120
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Snatch Pulls 1 1 4 2 8
3 4 2 8 16 0.38
2 5 3 2 6
7 3 2 6 12 0.29
3 9 4 1 4
11 4 1 4 8 0.19
4 13 3 1 3
15 3 1 3 6 42 0.14
Ring Chin Ups 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Bench Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 222
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Clean Pulls 1 1 4 2 8
3 4 2 8 16 0.38
2 5 3 2 6
7 3 2 6 12 0.29
3 9 4 1 4
11 4 1 4 8 0.19
4 13 3 1 3
15 3 1 3 6 42 0.14
Pull Up 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Incline Bench Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 222
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 5 1 5 139 82 1 82
2 5 1 5 139 82 2 85
3 5 1 5 15 0.25 139 82 3 88
2 5 5 1 5 145 85 4 90
6 5 1 5 145 85
7 5 1 5 15 0.25 145 85
3 9 5 1 5 150 88 AVG Load
10 5 1 5 150 88 147
11 5 1 5 15 0.25 150 88 AVG %
4 13 5 1 5 153 90 86
14 5 1 5 153 90
15 5 1 5 15 60 0.25 153 90
C&J 1 1 5 1 5 205 82 250
2 5 1 5 205 82
3 5 1 5 15 0.25 205 82
2 5 5 1 5 213 85
6 5 1 5 213 85
7 5 1 5 15 0.25 213 85
3 9 5 1 5 220 88 AVG Load
10 5 1 5 220 88 216
11 5 1 5 15 0.25 220 88 AVG %
4 13 5 1 5 225 90 86
14 5 1 5 225 90 Total Lifts
15 5 1 5 15 60 0.25 225 90 120
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Snatch Pulls 1 1 4 2 8
3 4 2 8 16 0.40
2 5 5 1 5
7 5 1 5 10 0.25
3 9 4 1 4
11 4 1 4 8 0.20
4 13 3 1 3
15 3 1 3 6 40 0.15
Ring Chin Ups 1 1 6 3 18
3 6 3 18 36 0.33
2 5 5 3 15
7 5 3 15 30 0.27
3 9 6 2 12
11 6 2 12 24 0.22
4 13 5 2 10
15 5 2 10 20 110 0.18
Bench Press 1 1 6 3 18
3 6 3 18 36 0.33
2 5 5 3 15
7 5 3 15 30 0.27
3 9 6 2 12
11 6 2 12 24 0.22
4 13 5 2 10
15 5 2 10 20 110 0.18
Total Lifts 260
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Clean Pulls 1 1 4 2 8
3 4 2 8 16 0.40
2 5 5 1 5
7 5 1 5 10 0.25
3 9 4 1 4
11 4 1 4 8 0.20
4 13 3 1 3
15 3 1 3 6 40 0.15
Pull Up 1 1 6 3 18
3 6 3 18 36 0.33
2 5 5 3 15
7 5 3 15 30 0.27
3 9 6 2 12
11 6 2 12 24 0.22
4 13 5 2 10
15 5 2 10 20 110 0.18
Close Grip Bench Press 1 1 6 3 18
3 6 3 18 36 0.33
2 5 5 3 15
7 5 3 15 30 0.27
3 9 6 2 12
11 6 2 12 24 0.22
4 13 5 2 10
15 5 2 10 20 110 0.18
Total Lifts 260
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 172.5 Week AVG
Snatch 1 1 4 1 4 147 85 1 85
2 4 1 4 147 85 2 88
3 4 1 4 12 0.25 147 85 3 90
2 5 4 1 4 152 88 4 92
6 4 1 4 152 88
7 4 1 4 12 0.25 152 88
3 9 4 1 4 155 90 AVG Load
10 4 1 4 155 90 153
11 4 1 4 12 0.25 155 90 AVG %
4 13 4 1 4 159 92 89
14 4 1 4 159 92
15 4 1 4 12 48 0.25 159 92
C&J 1 1 4 1 4 213 85 250
2 4 1 4 213 85
3 4 1 4 12 0.25 213 85
2 5 4 1 4 220 88
6 4 1 4 220 88
7 4 1 4 12 0.25 220 88
3 9 4 1 4 225 90 AVG Load
10 4 1 4 225 90 222
11 4 1 4 12 0.25 225 90 AVG %
4 13 4 1 4 230 92 89
14 4 1 4 230 92 Total Lifts
15 4 1 4 12 48 0.25 230 92 96
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Snatch/Clean Pull 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Flat Bench Press 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Wide Grip Pull Up 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Pendlay Row 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
Total Lifts 378
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
RDL 1 1 4 3 12
3 4 3 12 24 0.33
2 5 5 2 10
7 5 2 10 20 0.28
3 9 4 2 8
11 4 2 8 16 0.22
4 13 3 2 6
15 3 2 6 12 72 0.17
Ring Chin Up 1 1 5 3 15
3 5 3 15 30 0.38
2 5 5 2 10
7 5 2 10 20 0.26
3 9 4 2 8
11 4 2 8 16 0.21
4 13 3 2 6
15 3 2 6 12 78 0.15
CG Bench Press 1 1 3 8 24
3 3 8 24 48 0.31
2 5 3 7 21
7 3 7 21 42 0.27
3 9 3 6 18
11 3 6 18 36 0.23
4 13 3 5 15
15 3 5 15 30 156 0.19
Ring Fly 1 1 3 8 24
3 3 8 24 48 0.31
2 5 3 7 21
7 3 7 21 42 0.27
3 9 3 6 18
11 3 6 18 36 0.23
4 13 3 5 15
15 3 5 15 30 156 0.19
Total Lifts 534
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 170 Week AVG
Snatch 1 1 4 2 8 136 80 1 80
2 4 2 8 136 80 2 82
3 4 2 8 24 0.35 136 80 3 85
2 5 5 1 5 139 82 4 88
6 5 1 5 139 82
7 5 1 5 15 0.22 139 82
3 9 5 1 5 145 85 AVG Load
10 5 1 5 145 85 142
11 5 1 5 15 0.22 145 85 AVG %
4 13 5 1 5 150 88 84
14 5 1 5 150 88
15 5 1 5 15 69 0.22 150 88
C&J 1 1 4 2 8 200 80 250
2 4 2 8 200 80
3 4 2 8 24 0.35 200 80
2 5 5 1 5 205 82
6 5 1 5 205 82
7 5 1 5 15 0.22 205 82
3 9 5 1 5 213 85 AVG Load
10 5 1 5 213 85 209
11 5 1 5 15 0.22 213 85 AVG %
4 13 5 1 5 220 88 84
14 5 1 5 220 88 Total Lifts
15 5 1 5 15 69 0.22 220 88 138
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Bulgarian SS FR 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Snatch Pulls 1 1 5 1 5
3 5 1 5 10 0.36
2 5 4 1 4
7 4 1 4 8 0.29
3 9 3 1 3
11 3 1 3 6 0.21
4 13 2 1 2
15 2 1 2 4 28 0.14
Ring Pull Up Close Grip 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Bench Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 208
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 3 12
3 4 3 12 24 0.34
2 5 3 3 9
7 3 3 9 18 0.26
3 9 4 2 8
11 4 2 8 16 0.23
4 13 3 2 6
15 3 2 6 12 70 0.17
Clean Pulls 1 1 5 1 5
3 5 1 5 10 0.36
2 5 4 1 4
7 4 1 4 8 0.29
3 9 3 1 3
11 3 1 3 6 0.21
4 13 2 1 2
15 2 1 2 4 28 0.14
Wide Grip Chin 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Incline Bench Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 208
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts LOAD 175 Week AVG
Snatch 1 1 6 1 6 144 82 1 82
2 6 1 6 144 82 2 85
3 6 1 6 18 0.25 144 82 3 88
2 5 6 1 6 149 85 4 90
6 6 1 6 149 85
7 6 1 6 18 0.25 149 85
3 9 6 1 6 154 88 AVG Load
10 6 1 6 154 88 151
11 6 1 6 18 0.25 154 88 AVG %
4 13 6 1 6 158 90 86
14 6 1 6 158 90
15 6 1 6 18 72 0.25 158 90
C&J 1 1 6 1 6 209 82 255
2 6 1 6 209 82
3 6 1 6 18 0.25 209 82
2 5 6 1 6 217 85
6 6 1 6 217 85
7 6 1 6 18 0.25 217 85
3 9 6 1 6 224 88 AVG Load
10 6 1 6 224 88 220
11 6 1 6 18 0.25 224 88 AVG %
4 13 6 1 6 230 90 86
14 6 1 6 230 90 Total Lifts
15 6 1 6 18 72 0.25 230 90 144
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Front Squat 1 1 4 4 16
3 4 4 16 32 0.38
2 5 4 3 12
7 4 3 12 24 0.29
3 9 4 2 8
11 4 2 8 16 0.19
4 13 3 2 6
15 3 2 6 12 84 0.14
Snatch Pulls 1 1 5 1 5
3 5 1 5 10 0.36
2 5 4 1 4
7 4 1 4 8 0.29
3 9 3 1 3
11 3 1 3 6 0.21
4 13 2 1 2
15 2 1 2 4 28 0.14
Wide Grip Ring Chin Up 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Bench Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 208
Exercise Week Workout Sets Reps # Lifts Lifts Week Total Lifts % Lifts
Back Squat 1 1 4 4 16
3 4 4 16 32 0.38
2 5 4 3 12
7 4 3 12 24 0.29
3 9 4 2 8
11 4 2 8 16 0.19
4 13 3 2 6
15 3 2 6 12 84 0.14
Clean Pulls 1 1 5 1 5
3 5 1 5 10 0.36
2 5 4 1 4
7 4 1 4 8 0.29
3 9 3 1 3
11 3 1 3 6 0.21
4 13 2 1 2
15 2 1 2 4 28 0.14
Close Grip Pull Up 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Incline Bench Press 1 1 5 3 15
3 5 3 15 30 0.33
2 5 4 3 12
7 4 3 12 24 0.27
3 9 5 2 10
11 5 2 10 20 0.22
4 13 4 2 8
15 4 2 8 16 90 0.18
Total Lifts 208
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