Enter your 1 rep maxes below

START
DATE 31-Dec
Snatch 100.00
C&J 120.00
Backsquat 165.00
Frontsquat 135.00
Push Press 95.00
MODERATE
1 2 3 4 5
REPS SETS EXERCISE 31-Dec 7-Jan 14-Jan 21-Jan 28-Jan
DAY 1 3 5 Snatch 77.50 80.00 82.50 85.00 65.00
2 4 Power C&J 87.50 90.00 92.50 95.00 77.50
4 4 Backsquat 132.50 137.50 142.50 147.50 107.50
3 4 Snatch Pull 110.00 115.00 120.00 125.00
DAY 2 3 5 Power Snatch 67.50 70.00 72.50 75.00
2 4 Clean and Jerk 100.00 102.50 105.00 107.50
5 3 Frontsquat 115.00 120.00 125.00 130.00
3 5 Push Press 80.00 82.50 85.00 87.50
DAY 3 3 5 Hang Snatch 77.50 80.00 82.50 85.00 65.00
1 4 Power C*2 &J 87.50 90.00 92.50 95.00 77.50
3 5 Backsquat 125.00 130.00 135.00 140.00 100.00
3 4 Clean Pull 132.50 137.50 142.50 147.50
DAY 4 3 3 Power Snatch 60.00 60.00 60.00 62.50 62.50
2 3 Power C&J 72.50 72.50 72.50 75.00 75.00
3 3 Frontsquat 80.00 80.00 80.00 82.50 82.50
DAY 5 3 1 Snatch 77.50 80.00 82.50 85.00
3 1 80.00 82.50 85.00 87.50
3 1 82.50 85.00 87.50 90.00
2 1 Clean and Jerk 100.00 102.50 105.00 107.50
2 1 102.50 105.00 107.50 110.00
2 1 105.00 107.50 110.00 112.50
AMRAP 1 Backsquat 147.50 150.00 152.50 155.00
5 2 125.00 130.00 135.00 140.00
DAY 6 1 5 Power snatch + Snatch 67.50 70.00 72.50 75.00 65.00
1 4 Power Clean*2 & Power 85.00 87.50 90.00 92.50 77.50
5 4 Push Press 72.50 75.00 77.50 80.00 62.50

Stuff to edit immediately is in yellow, the rest is adjusted automatically.

The weight is increased from week to week in increments as per recommendations, but if you don’t manage
 MODERATE
6 7 8 9 10 INTENSITY
4-Feb 11-Feb 18-Feb 25-Feb 4-Mar
87.50 90.00 92.50 95.00 67.50 77.5%
97.50 100.00 102.50 105.00 80.00 72.5%
152.50 157.50 162.50 167.50 110.00 80.0%
130.00 135.00 140.00 145.00 110.0%
77.50 80.00 82.50 85.00 67.5%
110.00 112.50 115.00 117.50 82.5%
135.00 140.00 145.00 150.00 85.0%
90.00 92.50 95.00 97.50 85.0%
87.50 90.00 92.50 95.00 67.50 77.5%
97.50 100.00 102.50 105.00 80.00 72.5%
145.00 150.00 155.00 160.00 102.50 75.0%
152.50 157.50 162.50 167.50 110.0%
62.50 65.00 65.00 65.00 65.00 60.0%
75.00 77.50 77.50 77.50 77.50 60.0%
82.50 85.00 85.00 85.00 85.00 60.0%
87.50 90.00 92.50 95.00 77.5%
90.00 92.50 95.00 97.50 80.0%
92.50 95.00 97.50 100.00 82.5%
110.00 112.50 115.00 117.50 82.5%
112.50 115.00 117.50 120.00 85.0%
115.00 117.50 120.00 122.50 87.5%
157.50 160.00 162.50 165.00 90.0%
145.00 150.00 155.00 160.00 75.0%
77.50 80.00 82.50 85.00 67.50 67.5%
95.00 97.50 100.00 102.50 80.00 70.0%
82.50 85.00 87.50 90.00 65.00 75.0%

but if you don’t manage to increase one week (which is expected - see PDF on how to choose correct weight), it’s no problem. Just ed
t), it’s no problem. Just edit that cell with what you actually lifted