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Everett 4-Week Program-1

The document outlines a 5 session training plan focused on Olympic weightlifting movements. Session 1 works on snatch technique at 70% 1RM and snatch pulls at 105% 1RM. Session 2 combines power variations like push presses and jerks. Session 3 trains clean and jerks at 70-110% 1RM and front squats. Session 4 uses hang variations below the knees. Session 5 progresses the weight on snatches and clean and jerks from 60-85% 1RM in subsequent sets.

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hanus.milannseznam.cz

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0% found this document useful (0 votes)

40 views

Everett 4-Week Program-1

Uploaded by

hanus.milannseznam.cz

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as XLSX, PDF, TXT or read online on Scribd

You are on page 1/ 36

Session: 1

1RM Weight Load % Movement/Lift

75 70 Snatch
75
75
75
REST

1RM Weight Load % Movement/Lift

75 105 Snatch Pull
75
75
75
REST

1RM Weight Load % Movement/Lift

170 65 Pause Back Squat
170
170
170
REST

Session: 2
1RM Weight Load % Movement/Lift
75 65 1 P. Snatch + 1 Snatch
75 70
75 75
75
REST

1RM Weight Load % Movement/Lift

100 70 1 P. Clean + 1 Power Jerk
100
100
100
REST

1RM Weight Load % Movement/Lift

0
0
0
REST
Session: 3
1RM Weight Load % Movement/Lift
90 70 Clean & Jerk
90
90
90
REST

1RM Weight Load % Movement/Lift

90 110 Clean Pull
90
90
90
REST

1RM Weight Load % Movement/Lift

140 75 Front Squat
140
140
140
REST

Session: 4
1RM Weight Load % Movement/Lift
75 70 Hang Snatch (below knees)
75
75
75
REST

1RM Weight Load % Movement/Lift

90 75 Hang Clean (below knees)
90
90
90
REST

1RM Weight Load % Movement/Lift

75 75 Snatch Balance
75
75
75
REST

Session: 5
1RM Weight Load % Movement/Lift
75 60 Snatch
75 70
75 75
75 80
75 85
REST

1RM Weight Load % Movement/Lift

90 60 Clean & Jerk
90 70
90 75
90 80
90 85
REST

1RM Weight Load % Movement/Lift

140 100 Front Squat
140 90
140
140
REST
Sets Reps Load Bar Chain 45 35 25 15 10 5
5 3 52.5 20 0 0 0 0 1 0 0
0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 4 78.75 20 0 0 0 1 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 3 110.5 20 0 1 0 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

2 1 48.75 20 0 0 0 0 0 1 0
2 1 52.5 20 0 0 0 0 1 0 0
2 1 56.25 20 0 0 0 0 1 0 0
0 0 0 20 0 -1 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 1 70 20 0 0 0 1 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
Sets Reps Load Bar Chain 45 35 25 15 10 5
5 3 63 20 0 0 0 0 1 0 1
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 4 99 20 0 0 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 2 105 20 0 0 1 0 0 0 1
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0
0 0 0 20 0 -1 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 2 52.5 45 0 0 0 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 2 67.5 45 0 0 0 0 0 1 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

3 4 56.25 45 0 0 0 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 3 45 45 0 0 0 0 0 0 0
1 2 52.5 45 0 0 0 0 0 0 0
1 2 56.25 45 0 0 0 0 0 0 1
1 2 60 45 0 0 0 0 0 0 1
3 1 63.75 45 0 0 0 0 0 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 3 54 45 0 0 0 0 0 0 0
1 2 63 45 0 0 0 0 0 0 1
1 2 67.5 45 0 0 0 0 0 1 0
1 2 72 45 0 0 0 0 0 1 0
3 1 76.5 45 0 0 0 0 1 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 1 140 45 0 1 0 0 0 0 0
2 1 126 45 0 0 1 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
2.5 Total Comments
0 1425
0 0
0 0
0 0

1425 TOTAL
2.5 Total Comments
1 2240
0 0
0 0
0 0

2240 TOTAL
2.5 Total Comments
0 1980
0 0
0 0
0 0

1980 TOTAL
5645 <-SESSION

2.5 Total Comments

1 170
0 190
1 200
0 0

560 TOTAL
2.5 Total Comments
0 650
0 0
0 0
0 0

650 TOTAL
2.5 Total Comments
0 0
0 0
0 0
0 0
0 TOTAL
1210 <-SESSION

2.5 Total Comments

0 1950
0 0
0 0
0 0

1950 TOTAL
2.5 Total Comments
1 3440
0 0
0 0
0 0

3440 TOTAL
2.5 Total Comments
1 1240
0 0
0 0
0 0

1240 TOTAL
6630 <-SESSION

2.5 Total Comments

1 950
1 0
1 0
1 0

950 TOTAL
2.5 Total Comments
0 1450
1 0
1 0
1 0

1450 TOTAL
2.5 Total Comments
0 1200
1 0
1 0
1 0

1200 TOTAL
3600 <-SESSION

2.5 Total Comments

0 240
1 190
0 200
1 210
1 345

1185 TOTAL
2.5 Total Comments
1 330
1 260
0 270
1 290
0 465

1615 TOTAL
2.5 Total Comments
1 210
0 370
1 0
1 0

580 TOTAL
3380 <-SESSION
Session: 6
1RM Weight Load % Movement/Lift
75 75 Snatch
75
75
75
REST

1RM Weight Load % Movement/Lift

75 110 Snatch Pull
75
75
75
REST

1RM Weight Load % Movement/Lift

180 75 Pause Back Squat
180
180
180
REST

Session: 7
1RM Weight Load % Movement/Lift
90 75 1 Power Clean + 1 Power Jerk
90 80
90
90
REST

1RM Weight Load % Movement/Lift

75 70 1 Power Snatch + 1 Snatch
75 75
75 80
75
REST

1RM Weight Load % Movement/Lift

0
0
0
REST
Session: 8
1RM Weight Load % Movement/Lift
90 75 Clean & Jerk
90
90
90
REST

1RM Weight Load % Movement/Lift

90 115 Clean Pull
90
90
90
REST

1RM Weight Load % Movement/Lift

140 80 Front Squat
140
140
140
REST

Session: 9
1RM Weight Load % Movement/Lift
75 75 Hang Snatch (below knees)
75 80
75
75
REST

1RM Weight Load % Movement/Lift

90 75 Hang Clean (below knees)
90 80
90
90
REST

1RM Weight Load % Movement/Lift

75 85 Snatch Balance
75
75
75
REST

Session: 10
1RM Weight Load % Movement/Lift
75 60 Snatch
75 70
75 80
75 85
75 90
REST

1RM Weight Load % Movement/Lift

90 60 Clean & Jerk
90 70
90 75
90 80
90 85
90 90
REST

1RM Weight Load % Movement/Lift

140 100 Front Squat
140 90
140
140
REST
Sets Reps Load Bar Chain 45 35 25 15 10 5
5 2 56.25 45 0 0 0 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 3 82.5 45 0 0 0 0 1 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 2 135 45 0 1 0 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 1 67.5 45 0 0 0 0 0 1 0
2 1 72 45 0 0 0 0 0 1 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

2 1 52.5 45 0 0 0 0 0 0 0
2 1 56.25 45 0 0 0 0 0 0 1
1 1 60 45 0 0 0 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
Sets Reps Load Bar Chain 45 35 25 15 10 5
5 2 67.5 45 0 0 0 0 0 1 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 3 103.5 45 0 0 0 1 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 2 112 45 0 0 0 1 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

3 2 56.25 45 0 0 0 0 0 0 1
2 2 60 45 0 0 0 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

3 2 67.5 45 0 0 0 0 0 1 0
2 2 72 45 0 0 0 0 0 1 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

2 4 63.75 45 0 0 0 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 3 45 45 0 0 0 0 0 0 0
1 2 52.5 45 0 0 0 0 0 0 0
1 2 60 45 0 0 0 0 0 0 1
1 1 63.75 45 0 0 0 0 0 0 1
1 1 67.5 45 0 0 0 0 0 1 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 3 54 45 0 0 0 0 0 0 0
1 2 63 45 0 0 0 0 0 0 1
1 2 67.5 45 0 0 0 0 0 1 0
1 2 72 45 0 0 0 0 0 1 0
1 1 76.5 45 0 0 0 0 1 0 0
1 1 81 45 0 0 0 0 1 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 1 140 45 0 1 0 0 0 0 0
2 1 126 45 0 0 1 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
M/F/S:
2.5 Total Comments
0 1000
1 0
1 0
1 0

1000 TOTAL
2.5 Total Comments
1 1740
1 0
1 0
1 0

1740 TOTAL
2.5 Total Comments
0 1900
1 0
1 0
1 0

1900 TOTAL
4640 <-SESSION

2.5 Total Comments

0 135
1 290
1 0
1 0

425 TOTAL
2.5 Total Comments
1 260
0 270
1 145
1 0

675 TOTAL
2.5 Total Comments
1 0
1 0
1 0
1 0
0 TOTAL
1100 <-SESSION

2.5 Total Comments

0 1350
1 0
1 0
1 0

1350 TOTAL
2.5 Total Comments
1 2700
1 0
1 0
1 0

2700 TOTAL
2.5 Total Comments
1 1320
1 0
1 0
1 0

1320 TOTAL
5370 <-SESSION

2.5 Total Comments

0 600
1 420
1 0
1 0

1020 TOTAL
2.5 Total Comments
0 870
1 620
1 0
1 0

1490 TOTAL
2.5 Total Comments
1 920
1 0
1 0
1 0

920 TOTAL
3430 <-SESSION

2.5 Total Comments

0 240
1 190
1 210
1 115
0 120

875 TOTAL
2.5 Total Comments
1 330
1 260
0 270
1 290
0 155
1 165

1470 TOTAL
2.5 Total Comments
1 210
0 370
1 0
1 0

580 TOTAL
2925 <-SESSION
Session: 11
1RM Weight Load % Movement/Lift
135 80 Snatch
135
135
135
REST

1RM Weight Load % Movement/Lift

135 115 Snatch Pull
135
135
135
REST

1RM Weight Load % Movement/Lift

255 80 Pause Back Squat
255
255
255
REST

Session: 12
1RM Weight Load % Movement/Lift
185 75 1 Power Clean + 1 Power Jerk
185 80
185 85
185
REST

1RM Weight Load % Movement/Lift

185 75 1 Power Snatch + 1 Snatch
185 80
185 85
185
REST

1RM Weight Load % Movement/Lift

0
0
0
REST

Session: 13
1RM Weight Load % Movement/Lift
185 80 Clean & Jerk
185
185
185
REST

1RM Weight Load % Movement/Lift

195 120 Clean Pull
195
195
195
REST

1RM Weight Load % Movement/Lift

210 90 Front Squat
210
210
210
REST

Session: 14
1RM Weight Load % Movement/Lift
135 75 Hang Snatch (below knees)
135 80
135 85
135
REST

1RM Weight Load % Movement/Lift

195 75 Hang Clean (below knees)
195 80
195 85
195
REST

1RM Weight Load % Movement/Lift

135 90 Snatch Balance
135
135
135
REST
Session: 15
1RM Weight Load % Movement/Lift
135 60 Snatch
135 70
135 75
135 80
135 85
135 90
135 95
135 85
REST

1RM Weight Load % Movement/Lift

185 60 Clean & Jerk
185 70
185 75
185 80
185 85
185 90
185 95
185 85
REST

1RM Weight Load % Movement/Lift

210 100 Front Squat
210 90
210
210
REST
Sets Reps Load Bar Chain 45 35 25 15 10 5
5 1 105 45 0 0 0 1 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 2 155 45 0 1 0 0 0 1 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 1 200 45 0 1 0 1 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 3 135 45 0 1 0 0 0 0 0
1 3 145 45 0 1 0 0 0 0 1
1 3 155 45 0 1 0 0 0 1 0
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 3 135 45 0 1 0 0 0 0 0
1 3 145 45 0 1 0 0 0 0 1
1 3 155 45 0 1 0 0 0 1 0
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
Sets Reps Load Bar Chain 45 35 25 15 10 5
5 1 145 45 0 1 0 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

4 2 230 45 0 2 0 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 1 185 45 0 1 0 1 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 2 100 45 0 0 0 1 0 0 0
1 2 105 45 0 0 0 1 0 0 1
3 1 115 45 0 0 1 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 2 145 45 0 1 0 0 0 0 1
1 2 155 45 0 1 0 0 0 1 0
3 1 165 45 0 1 0 0 1 0 0
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 4 120 45 0 0 1 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
Sets Reps Load Bar Chain 45 35 25 15 10 5
1 3 80 45 0 0 0 0 1 0 0
1 2 95 45 0 0 0 1 0 0 0
1 2 100 45 0 0 0 1 0 0 0
1 1 105 45 0 0 0 1 0 0 1
1 1 115 45 0 0 1 0 0 0 0
1 1 120 45 0 0 1 0 0 0 0
1 1 125 45 0 0 1 0 0 0 1
2 1 115 45 0 0 1 0 0 0 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 3 110 45 0 0 0 1 0 0 1
1 2 130 45 0 0 1 0 0 0 1
1 2 135 45 0 1 0 0 0 0 0
1 2 145 45 0 1 0 0 0 0 1
1 1 155 45 0 1 0 0 0 1 0
1 1 165 45 0 1 0 0 1 0 0
1 1 175 45 0 1 0 0 1 0 1
2 1 155 45 0 1 0 0 0 1 0

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 1 210 45 0 1 1 0 0 0 0
1 1 185 45 0 1 0 1 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
M/F/S:
2.5 Total Comments
0 525
1 0
1 0
1 0

525 TOTAL
2.5 Total Comments
0 1240
1 0
1 0
1 0

1240 TOTAL
2.5 Total Comments
1 1000
1 0
1 0
1 0

1000 TOTAL
2765 <-SESSION

2.5 Total Comments

0 405
0 435
0 465
1 0

1305 TOTAL
2.5 Total Comments
0 405
0 435
0 465
1 0

1305 TOTAL
2.5 Total Comments
1 0
1 0
1 0
1 0
0 TOTAL
2610 <-SESSION

2.5 Total Comments

0 725
1 0
1 0
1 0

725 TOTAL
2.5 Total Comments
1 1840
1 0
1 0
1 0

1840 TOTAL
2.5 Total Comments
0 925
1 0
1 0
1 0

925 TOTAL
3490 <-SESSION

2.5 Total Comments

1 200
0 210
0 345
1 0

755 TOTAL
2.5 Total Comments
0 290
0 310
0 495
1 0

1095 TOTAL
2.5 Total Comments
1 480
1 0
1 0
1 0
480 TOTAL
2330 <-SESSION

2.5 Total Comments

1 240
0 190
1 200
0 105
0 115
1 120
0 125
0 230

1325 TOTAL
2.5 Total Comments
1 330
1 260
0 270
0 290
0 155
0 165
0 175
0 310

1955 TOTAL
2.5 Total Comments
1 210
0 185
1 0
1 0

395 TOTAL
3675 <-SESSION
Session: 16
1RM Weight Load % Movement/Lift
135 80 Snatch
135 85
135 90
135
REST

1RM Weight Load % Movement/Lift

185 80 Clean & Jerk
185 85
185 90
185
REST

1RM Weight Load % Movement/Lift

210 80 Front Squat
210 85
210
210
REST

Session: 17
1RM Weight Load % Movement/Lift
185 75 Power Snatch
185
185
185
REST

1RM Weight Load % Movement/Lift

185 70 1 Power Clean + 1 Jerk
185
185
185
REST

1RM Weight Load % Movement/Lift

185 90 Clean Pull
185
185
185
REST
Session: 18
1RM Weight Load % Movement/Lift
135 80 Snatch
135
135
135
REST

1RM Weight Load % Movement/Lift

195 80 Clean & Jerk
195
195
195
REST

1RM Weight Load % Movement/Lift

135 90 Snatch Pull
135
135
135
REST

Session: 19
1RM Weight Load % Movement/Lift
135 60 Power Snatch
135
135
135
REST

1RM Weight Load % Movement/Lift

195 60 1 Power Clean + 1 Jerk
195
195
195
REST

1RM Weight Load % Movement/Lift

0
0
0
REST

Session: 20
1RM Weight Load % Movement/Lift
135 100 Snatch (1-RM Attempt)
135
135
135
REST

1RM Weight Load % Movement/Lift

185 100 Clean & Jerk (1-RM Attempt)
185
185
185
REST

1RM Weight Load % Movement/Lift

210 100 Front Squat (1-RM Attempt)
210
210
210
REST
Sets Reps Load Bar Chain 45 35 25 15 10 5
2 1 105 45 0 0 0 1 0 0 1
1 1 115 45 0 0 1 0 0 0 0
1 1 120 45 0 0 1 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

2 1 145 45 0 1 0 0 0 0 1
1 1 155 45 0 1 0 0 0 1 0
1 1 165 45 0 1 0 0 1 0 0
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 2 165 45 0 1 0 0 1 0 0
2 1 175 45 0 1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 1 135 45 0 1 0 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 1 130 45 0 0 1 0 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

3 2 165 45 0 1 0 0 1 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
Sets Reps Load Bar Chain 45 35 25 15 10 5
3 1 105 45 0 0 0 1 0 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

3 1 155 45 0 1 0 0 0 1 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

3 2 120 45 0 0 1 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

5 1 80 45 0 0 0 0 1 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

8 1 115 45 0 0 1 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 99 135 45 0 1 0 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 99 185 45 0 1 0 1 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1

Sets Reps Load Bar Chain 45 35 25 15 10 5

1 99 210 45 0 1 1 0 0 0 0
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
0 0 0 45 0 -1 0 0 1 0 1
M/F/S:
2.5 Total Comments
0 210
0 115
1 120
1 0

445 TOTAL
2.5 Total Comments
0 290
0 155
0 165
1 0

610 TOTAL
2.5 Total Comments
0 330
0 350
1 0
1 0

680 TOTAL
1735 <-SESSION

2.5 Total Comments

0 675
1 0
1 0
1 0

675 TOTAL
2.5 Total Comments
1 650
1 0
1 0
1 0

650 TOTAL
2.5 Total Comments
0 990
1 0
1 0
1 0
990 TOTAL
2315 <-SESSION

2.5 Total Comments

0 315
1 0
1 0
1 0

315 TOTAL
2.5 Total Comments
0 465
1 0
1 0
1 0

465 TOTAL
2.5 Total Comments
1 720
1 0
1 0
1 0

720 TOTAL
1500 <-SESSION

2.5 Total Comments

1 400
1 0
1 0
1 0

400 TOTAL
2.5 Total Comments
0 920
1 0
1 0
1 0

920 TOTAL
2.5 Total Comments
1 0
1 0
1 0
1 0

0 TOTAL
1320 <-SESSION

2.5 Total Comments

0 0
1 0
1 0
1 0

0 TOTAL
2.5 Total Comments
0 0
1 0
1 0
1 0

0 TOTAL
2.5 Total Comments
1 0
1 0
1 0
1 0

0 TOTAL
0 <-SESSION

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