wk one1ttl reps568athlete:date:day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm upps+hss+sn65%3360.0070%33390.0000.00sn bal70%3360.0075%33390.000back sqt75%88665330.0000clean shrugs115%55555250back ext10101030sit ups252550chins1010078%645427171600001780.00athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up3 pos cleans70%3360.0075%3333120.000rk jerks70%3360.0075%33390.0000clean pulls90%55100.0095%555150.0000rdl85%8888840sit ups2525500box jumps5551580%494924191930001630.00athlete:date:_____________day:_____________thurEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm upsnatch70%3360.0075%3333120.0000.00pc+hsc+cln65%3360.0070%33390.00back sqt70%8866500.00sn pull90%6666600.0000.0000.0000.0000box jumps55515chins101020073%35352318173000680.00athlete:date:day:saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm upsnatch70%220.0075%220.0080%1120.0085%1120.000cln&jrk70%220.0075%220.0080%1120.0085%1120.00front sqt70%881675%77620sn shrugs115%8888840back ext1512103715.00hlr1010103080%454237171620001591.67athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0.0000.0000.0000.0000.0000.0000.0000.0000.0000.0000.0000.0000.0000.0000.0000.000%00000000000.00

&APage &P

wk 21509athlete:date:day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0ps+hss+sn70%336075%33390sn bal75%336080%333900000back sqt80%555552500000clean shrugs120%5555525000back ext151210370hlr101010300chins1010103000083%514846161600001770athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up03 pos cleans75%336080%3339000rk jerks75%336080%333900000clean pulls95%3360100%33390000rdl90%777773500box jumps085%16161616160000800athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up03 sn +2 sn pulls75%5510080%55515000pc+hsc+cln70%336075%3339000back sqt75%66666300000000box jumps55515chins10101030075%292929141400001150athlete:date:day:saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch75%22080%22085%1113088%11000cln&jrk75%22080%22085%1113088%110front sqt75%551080%55515sn shrugs115%6666630back ext12121236hlr1010103084%373735131320001370athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 31472athlete:date:day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up02sn pulls+2 sns73%448078%44412000sn bal80%336085%3339000back sqt85%444442000000clean shrugs125%5555525000back ext151210370hlr101010300chins1212123600088%535048161600001830athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up02 pos cleans80%224085%2226000rk jerks80%224085%222600000clean pulls100%3360105%33390000rdl95%555552500box jumps090%12121212120000600athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch80%336085%33280002cln pulls+2 clns75%448080%44412000back sqt80%55555250000000box jumps55515chins101020080%27271712110000940athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch75%22080%22085%112090%1113000cln&jrk75%22080%22085%112090%11130front sqt80%551085%55515sn shrugs120%5555525back ext15121037hlr1010103086%393632121222001350athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 41376athlete:date:day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0ps+hss+sn7060%336427065%33645.500sn bal7080%336567085%3359.500back sqt13085%543315110.50000clean shrugs90125%55515112.500back ext1010200hlr10100chins10102000083%2625241610000010126.625athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0cleans9080%336729085%222676.500rk jerks9080%336729085%333976.50000clean pulls90100%55109090105%551094.5000rdl9095%55515sit ups2525500box jumps090%414115105000011243.7727272727athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch7080%22567085%221559.500pc+hsc+cln9075%3367.59080%33397200back sqt13080%555520104000000box jumps5510chins1010080%2515109000005944.875athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch7075%2252.57080%22567085%11259.590%112000cln&jrk9075%2267.59080%22729085%1176.590%110front sqt11080%5511085%55414sn shrugs70120%55515back ext2112121236hlr10102086%36362461100010438.4athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &Punload reps&sets not intensity

wk 51357athlete:date:_____________day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up03 pos snatch7065%33645.57070%33394900sn pp7085%33659.57090%33396300back sqt13085%3333315110.5000clean shrugs90125%55555250back ext10101030hlr101020chins101020087%4444241414000014036.3888888889athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0cleans9080%336729085%333976.500pj+jrk9080%224729085%222676.50000clean pulls90100%55109090105%4441294.5000rdl9095%555552500box jumps55552090%202019191400009243.7727272727athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch7080%336567085%333959.5003 pos cleans9070%336639075%333967.500back sqt13080%3333315104000sn pull70100%551070105%444120box jumps5510chins12121236085%3131251313000011343.75athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch7075%1152.57080%11567085%1159.57093%11264.7500cln&jrk9075%2267.59080%22729085%1176.59093%11283.25front sqt11080%448811085%3393.5sn shrugs70120%555584back ext101010sit ups252586%47472010200001261.3461538462athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 61340athlete:date:_____________day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up03 pos snatch70%336075%3339000sn pp90%336095%3339000back sqt90%333333180000clean shrugs130%55555250back ext10101030hlr101020chins101020092%444424141430001430athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0cleans85%336090%3339000pj+jrk80%224085%222600000clean pulls100%55100110%444120000rdl100%555552500box jumps093%15151414140000720athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch80%336085%33390003 pos cleans75%336080%3339000back sqt85%33333150000sn pull100%5510110%444120box jumps5510chins12121236088%313125131300001130athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch80%11085%11090%11095%112000cln&jrk80%22085%22090%11095%1120front sqt85%4490%222sn shrugs125%5555back ext101010sit ups252591%474719940000120athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 71290athlete:date:_____________day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up03 pos snatch75%336080%336000sn pp90%336095%336000back sqt90%33390000clean shrugs130%5555200back ext10101030hlr101020chins1010093%44342411000001130athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0cleans85%336090%22000pj+jrk80%224085%22400000clean pulls100%55100110%444120000rdl100%555552500box jumps093%1515131190000630athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch80%336085%3360003 pos cleans75%336080%336000back sqt85%3333120000sn pull100%5510110%444120box jumps5510chins12121236088%31312513400001040athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch80%11085%11090%11095%11000cln&jrk80%22085%22090%11095%110front sqt85%4490%22sn shrugs125%5555back ext101010sit ups252591%474719900000100athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 81311athlete:date:_____________day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up02 pulls+1 sn80%336085%3339000sn pp95%3360100%3328000back sqt95%22222100000clean shrugs135%55555250back ext10101030hlr101020chins1010098%433323131200001240athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0cleans85%336095%2114000rk jerks85%224090%2111500000clean pulls100%55100110%444120000rdl105%555552500box jumps096%15151311111000660athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch85%336090%224000clean+hng sqt cln80%224085%2226000back sqt85%333333180000sn pull100%5510110%444120box jumps5510chins12121236091%30302311930001060athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch80%11085%112090%112095%11000cln&jrk80%22085%213090%112095%1120front sqt80%4485%444sn shrugs125%55555back ext101010sit ups252590%47472111112100150athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 91183athlete:date:_____________day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch50%33060%22070%11080%1113085%11130sn pull100%2240105%22000fs80%2285%2290%220back and abs00081%765111111240athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up000clean and jerk50%224060%11070%11080%1113085%112000clean pll100%2240105%22000push press5432115000box jumps5551579%141311321111470athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0pwr sn+ohs50%3+32+210075%1+34080%1+21+21+29000fs+jerk00take %off jerk50%2+24070%3+14080%3+13+18085%2+130000box jumps5510chins12121236070%171712000000880athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch80%112085%11130000000cln&jrk80%1113085%111300000front sqt80%2237085%11125090%11084%444331230240athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 101172athlete:date:_____________day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch80%224085%112090%11200000sn pull100%220105%22000fs80%2285%2290%1195%11back and abs00090%662211000180athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up000clean and jerk80%112085%112090%1120000000clean pll100%220105%22000push press5432115000box jumps5551592%13129321000400athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0pwr sn+ohs55%3+32+210080%1+34082%1+21+21+29000fs+jerk00take %off jerk55%2+24075%3+14080%3+13+18085%2+130000box jumps5510chins12121236073%171712000000880athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch80%112085%1113090%1100000cln&jrk80%1113085%1113090%11000front sqt82%2237087%11125092%11086%444333230260athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 11178athlete:date:_____________day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch70%224075%112080%11200000sn pull90%22400000fs80%1185%1190%1195%11back and abs00083%552211000160athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up000clean and jerk70%112075%112080%1120000000clean pll90%22400000fs80%3339000079%664111000190athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0pwr sn55%33080%22082%1113000pwr cln+jerk0055%22075%11080%1113000fs80%22485%112000074%753320000200athlete:date:day:EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch82%1113087%1113092%11130rest 20 min0000cln&jrk82%1113087%1113092%1113000front sqt85%22090%11095%11098%11089%433322222230athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

wk 12167athlete:date:_____________day:_____________mondayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch75%22080%11085%11200000cln and jerk70%11075%11080%1120fs80%1185%1190%1195%11back and abs00082%433300000130athlete:date:_____________day:_____________wo 2EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up000clean and jerk75%112080%112085%1120000000snatch70%224075%224000fs85%33390back and abs00078%666311000230athlete:date:_____________day:_____________EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up0snatch55%33080%22082%1113000cln and jerk0055%22075%11080%1113000fs80%22485%112000074%753320000200athlete:date:basic max out dayday:or competition.EXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repswarm up0snatch85%11090%11095%110rest 20 min0000cln&jrk85%11090%11095%11000front sqt85%22090%11095%11098%11091%433100000110athlete:date:_____________day:_____________saturdayEXERCISENOMAX%s1s2s3s4s5s6s7s8s9ttl repsWTwarm up00000000000000000000000000000000%00000000000

&APage &P

Sheet13

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Sheet14

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Sheet15

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Sheet16

&APage &P