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Modified LSUS - 10's (Weeks 1-4)

1RM TRACKING

If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that tim

Back Squat
Front Squat
Overhead Squat

Snatch
Clean
Jerk

Week 1
Day 1

Muscle Snatch
Power Snatch
Power Clean

Day 2

12/22/2014

Weight

Push Press

0
0

Back Squat

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

To edit this sheet go to 'File' -> 'Ma


Then enter your numbers

Sets x Reps
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
DO THEM

12/23/2014

Weight

SN from Hip

0
0

SN Deadlift

0
0

Shrug

0
0

OHP

0
0

RDL

0
0

Rows

0
0
AHAP
NO REALLY

Notes:

Pull Ups
CORE

Notes:

Week 2
Day 1

Day 2

12/29/2014

Weight

Push Press

0
0

Back Squat

0
0

Bench Press

0
0

OHP

0
0

Sets x Reps
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10

12/30/2014

Weight

SN from Hip

0
0

SN Deadlift

0
0

Shrug

0
0

OHP

0
0

CORE

NO REALLY

DO THEM
RDL

0
0

Rows

0
0
AHAP
NO REALLY

Notes:

Pull Ups
CORE

Notes:

Week 3
Day 1

Day 2

1/5/2015

Weight

Push Press

0
0

Back Squat

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

Sets x Reps
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
DO THEM

1/6/2015

Weight

SN from Hip

0
0

SN Deadlift

0
0

Shrug

0
0

OHP

0
0

RDL

0
0

Rows

0
0
AHAP
NO REALLY

Notes:

Pull Ups
CORE

Notes:

Week 4
Day 1

Day 2

1/12/2015

Weight

Push Press

0
0

Back Squat

0
0

Bench Press

Sets x Reps
10RM
10
10
10RM
10
10
10RM

1/13/2015

Weight

SN from Hip

0
0

SN Deadlift

0
0

Shrug

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

10
10
10RM
10
10
DO THEM

Shrug

0
0

OHP

0
0

RDL

0
0

Rows

0
0
AHAP
NO REALLY

Notes:

Pull Ups
CORE

Notes:

dit this sheet go to 'File' -> 'Make a Copy' or 'Download as'


Then enter your numbers in the yellow cells

START DATE

12/22/2014

Sets x Reps
3 x 10
10
10
10
10
10
10
10
10
10
10
10
DO THEM

12/25/2014

u can adjust these numbers at that time, otherwise don't mess with them!
Push Press
Snatch Push Press
Clean & Jerk

Day 3
Set x Reps
5RM
5
5
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
5x5
DO THEM

12/24/2014
Push Press

Back Squat

Bench Press
OHP
CORE

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

CN from Hip

CN Deadlift

RDL
Shrug
Pull Ups
CORE

Notes:
Notes:

otes:

Day 3
Set x Reps
5RM
5
5
10RM
10
10
10RM
10
10
10RM
10
10

12/31/2014
Push Press

Back Squat

Bench Press
OHP

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0

Sets x Reps
3 x 10
10
10
10
10
10
10
10
10
10
10
10

1/1/2015
CN from Hip

CN Deadlift

RDL
Shrug

10RM
10
10
10RM
10
10
5x5
DO THEM

CORE

Set x Reps
5RM
5
5
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
5x5
DO THEM

1/7/2015

NO REALLY

DO THEM

Pull Ups
CORE

Notes:
Notes:

otes:

Day 3
Push Press

Back Squat

Bench Press
OHP
CORE

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

Sets x Reps
3 x 10
10
10
10
10
10
10
10
10
10
10
10
DO THEM

1/8/2015
CN from Hip

CN Deadlift

RDL
Shrug
Pull Ups
CORE

Notes:
Notes:

otes:

Day 3
Set x Reps
5RM
5
5
10RM
10
10
10RM

1/14/2015
Push Press

Back Squat

Bench Press

Day 4
Weight
0
0
0
0
0
0
0

Sets x Reps
3 x 10
10
10
10
10
10
10

1/15/2015
CN from Hip

CN Deadlift

RDL

otes:

10
10
10RM
10
10
10RM
10
10
10RM
10
10
5x5
DO THEM

Bench Press
OHP
CORE

0
0
0
0
0
NO REALLY

10
10
10
10
10
DO THEM

RDL
Shrug
Pull Ups
CORE

Notes:
Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY

Set x Reps
5RM
5
5
10RM
10
10
10
10
10
10
10
10
5x5
DO THEM

12/27/2014

Weight
0

Snatch

Set x Reps
8 - 12

0
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0

Set x Reps
5RM
5
5
10RM
10
10
10
10
10
10
10
10

1/3/2015

Weight
0

Snatch

Set x Reps
8 - 12

0
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

AHAP
NO REALLY

Notes:

5x5
DO THEM

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY

Set x Reps
5RM
5
5
10RM
10
10
10
10
10
10
10
10
5x5
DO THEM

1/10/2015

Weight
0

Snatch

Set x Reps
8 - 12

0
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

Notes:

Day 6
Weight
0
0
0
0
0

Set x Reps
5RM
5
5
10RM
10
10
10

1/17/2015

Weight
0

Snatch

Set x Reps
8 - 12

0
Clean & Jerk

8 - 12

Front Squat

2RM

0
0
0
0
0
AHAP
NO REALLY

Notes:

10
10
10
10
10
5x5
DO THEM

Front Squat

2RM

Notes:

Modified LSUS - 8's (Weeks 5-8)


1RM TRACKING

If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that tim

Back Squat
Front Squat
Overhead Squat

Snatch
Clean
Jerk

Week 5
Day 1

Muscle Snatch
Power Snatch
Power Clean

Day 2

1/19/2015

Weight

Power Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

To edit this sheet go to 'File' -> 'Ma


Then enter your numbers

Sets x Reps
5RM
5
5
8RM
8
8
8RM
8
8
8RM
8
8
8RM
8
8
DO THEM

1/20/2015
SN from Above
Knee

0
0

SN Deadlift

0
0

RDL

0
0

Shrug

0
0

Rows

0
0

Muscle Snatch

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:

Weight

Notes:

Week 6
Day 1

Day 2

1/26/2015

Weight

Power Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

Sets x Reps
5RM
5
5
8RM
8
8
8RM
8
8
8RM
8
8

1/27/2015
SN from Above
Knee

Weight
0
0

SN Deadlift

0
0

RDL

0
0

Shrug

0
0

OHP
CORE

0
0
NO REALLY

8RM
8
8
DO THEM

Rows

0
0

Muscle Snatch

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:

Notes:

Week 7
Day 1

Day 2

2/2/2015

Weight

Power Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

Sets x Reps
5RM
5
5
8RM
8
8
8RM
8
8
8RM
8
8
8RM
8
8
DO THEM

2/3/2015
SN from Above
Knee

0
0

SN Deadlift

0
0

RDL

0
0

Shrug

0
0

Rows

0
0

Muscle Snatch

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:

Weight

Notes:

Week 8
Day 1

Day 2

2/9/2015

Weight

Power Jerk

0
0

Back Squat

0
0

Push Press

Sets x Reps
5RM
5
5
8RM
8
8
8RM

2/10/2015
SN from Above
Knee
SN Deadlift

RDL

Weight
0
0
0
0

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

Notes:

8
8
8RM
8
8
8RM
8
8
DO THEM

RDL

0
0

Shrug

0
0

Rows

0
0

Muscle Snatch

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:

dit this sheet go to 'File' -> 'Make a Copy' or 'Download as'


Then enter your numbers in the yellow cells

START DATE

1/19/2015

Sets x Reps
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
DO THEM

1/22/2015

u can adjust these numbers at that time, otherwise don't mess with them!
Push Press
Snatch Push Press
Clean & Jerk

Day 3
Set x Reps
3RM
3
3
8RM
8
8
8RM
8
8
8RM
8
8
8RM
8
8
5RM
5
5
5x5
DO THEM

1/21/2015
Power Jerk

Back Squat

Push Press
Bench Press
OHP
CORE

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

CN from Above
Knee
CN Deadlift

RDL
Shrug
Rows

Muscle Snatch
Pull Ups
CORE

Notes:

otes:

Notes:

Day 3
Set x Reps
3RM
3
3
8RM
8
8
8RM
8
8
8RM
8
8

1/28/2015
Power Jerk

Back Squat

Push Press
Bench Press

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0

Sets x Reps
8
8
8
8
8
8
8
8
8
8
8
8

1/29/2015
CN from Above
Knee
CN Deadlift

RDL
Shrug

8RM
8
8
5RM
5
5
5x5
DO THEM

OHP
CORE

0
0
0
NO REALLY

8
8
8
DO THEM

Rows

Muscle Snatch
Pull Ups
CORE

Notes:

otes:

Notes:

Day 3
Set x Reps
3RM
3
3
8RM
8
8
8RM
8
8
8RM
8
8
8RM
8
8
5RM
5
5
5x5
DO THEM

2/4/2015
Power Jerk

Back Squat

Push Press
Bench Press
OHP
CORE

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

Sets x Reps
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
DO THEM

2/5/2015
CN from Above
Knee
CN Deadlift

RDL
Shrug
Rows

Muscle Snatch
Pull Ups
CORE

Notes:

otes:

Notes:

Day 3
Set x Reps
3RM
3
3
8RM
8
8
8RM

2/11/2015
Power Jerk

Back Squat

Push Press

Day 4
Weight
0
0
0
0
0
0
0

Sets x Reps
8
8
8
8
8
8
8

2/12/2015
CN from Above
Knee
CN Deadlift

RDL

otes:

8
8
8RM
8
8
8RM
8
8
5RM
5
5
5x5
DO THEM

Push Press
Bench Press
OHP
CORE

0
0
0
0
0
0
0
0
NO REALLY

8
8
8
8
8
8
8
8
DO THEM

RDL
Shrug
Rows

Muscle Snatch
Notes:

Pull Ups
CORE

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY

Set x Reps
3RM
3
3
8RM
8
8
8
8
8
8
8
8
8
8
8
5
5
5
5x5
DO THEM

1/24/2015

Weight
0

Snatch

Set x Reps
8 - 12

0
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0

Set x Reps
3RM
3
3
8RM
8
8
8
8
8
8
8
8

1/31/2015

Weight
0

Snatch

Set x Reps
8 - 12

0
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

0
0
0
0
0
0
AHAP
NO REALLY

Notes:

8
8
8
5
5
5
5x5
DO THEM

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY

Set x Reps
3RM
3
3
8RM
8
8
8
8
8
8
8
8
8
8
8
5
5
5
5x5
DO THEM

2/7/2015

Weight
0

Snatch

Set x Reps
8 - 12

0
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

Notes:

Day 6
Weight
0
0
0
0
0

Set x Reps
3RM
3
3
8RM
8
8
8

2/14/2015

Weight
0

Snatch

Set x Reps
8 - 12

0
Clean & Jerk

8 - 12

Front Squat

2RM

0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY

Notes:

8
8
8
8
8
8
8
8
5
5
5
5x5
DO THEM

Front Squat

2RM

Notes:

Modified LSUS - 5's (Weeks 9-12)


1RM TRACKING

If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that tim

Back Squat
Front Squat
Overhead Squat

Snatch
Clean
Jerk

Week 9
Day 1

Muscle Snatch
Power Snatch
Power Clean

Day 2

2/16/2014

Weight

Power Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

To edit this sheet go to 'File' -> 'Ma


Then enter your numbers

Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
DO THEM

2/17/2014
SN from Below
Knee

0
0

SN Deadlift

0
0

RDL

0
0

Shrug

0
0

Rows

0
0

Muscle Snatch

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:

Weight

Notes:

Week 10
Day 1

Day 2

2/23/2014

Weight

Power Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5

2/24/2014
SN from Below
Knee

Weight
0
0

SN Deadlift

0
0

RDL

0
0

Shrug

0
0

OHP
CORE

0
0
NO REALLY

5RM
5
5
DO THEM

Rows

0
0

Muscle Snatch

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:

Notes:

Week 11
Day 1

Day 2

3/2/2014

Weight

Power Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
DO THEM

3/3/2014
SN from Below
Knee

0
0

SN Deadlift

0
0

RDL

0
0

Shrug

0
0

Rows

0
0

Muscle Snatch

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:

Weight

Notes:

Week 12
Day 1

Day 2

3/9/2014

Weight

Power Jerk

0
0

Back Squat

0
0

Push Press

Sets x Reps
3RM
3
3
5RM
5
5
5RM

3/10/2014
SN from Below
Knee
SN Deadlift

RDL

Weight
0
0
0
0

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

Notes:

5
5
5RM
5
5
5RM
5
5
DO THEM

RDL

0
0

Shrug

0
0

Rows

0
0

Muscle Snatch

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:

dit this sheet go to 'File' -> 'Make a Copy' or 'Download as'


Then enter your numbers in the yellow cells

START DATE

2/16/2014

Sets x Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
DO THEM

2/19/2014

u can adjust these numbers at that time, otherwise don't mess with them!
Push Press
Snatch Push Press
Clean & Jerk

Day 3
Set x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
3RM
3
3
5x5
DO THEM

2/18/2014
Power Jerk

Back Squat

Push Press
Bench Press
OHP
CORE

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

CN from Below
Knee
CN Deadlift

RDL
Shrug
Rows

Muscle Snatch
Pull Ups
CORE

Notes:

otes:

Notes:

Day 3
Set x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5

2/25/2014
Power Jerk

Back Squat

Push Press
Bench Press

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0

Sets x Reps
5
5
5
5
5
5
5
5
5
5
5
5

2/26/2014
CN from Below
Knee
CN Deadlift

RDL
Shrug

5RM
5
5
3RM
3
3
5x5
DO THEM

OHP
CORE

0
0
0
NO REALLY

5
5
5
DO THEM

Rows

Muscle Snatch
Pull Ups
CORE

Notes:

otes:

Notes:

Day 3
Set x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
3RM
3
3
5x5
DO THEM

3/4/2014
Power Jerk

Back Squat

Push Press
Bench Press
OHP
CORE

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

Sets x Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
DO THEM

3/5/2014
CN from Below
Knee
CN Deadlift

RDL
Shrug
Rows

Muscle Snatch
Pull Ups
CORE

Notes:

otes:

Notes:

Day 3
Set x Reps
3RM
3
3
5RM
5
5
5RM

3/11/2014
Power Jerk

Back Squat

Push Press

Day 4
Weight
0
0
0
0
0
0
0

Sets x Reps
5
5
5
5
5
5
5

3/12/2014
CN from Below
Knee
CN Deadlift

RDL

otes:

5
5
5RM
5
5
5RM
5
5
3RM
3
3
5x5
DO THEM

Push Press
Bench Press
OHP
CORE

0
0
0
0
0
0
0
0
NO REALLY

5
5
5
5
5
5
5
5
DO THEM

RDL
Shrug
Rows

Muscle Snatch
Notes:

Pull Ups
CORE

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY

Set x Reps
3RM
3
3
5RM
5
5
5
5
5
5
5
5
5
5
5
3
3
3
5x5
DO THEM

2/21/2014

Weight
AHAP

Snatch

Set x Reps
8 - 12

AHAP
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0

Set x Reps
3RM
3
3
5RM
5
5
5
5
5
5
5
5

2/28/2014

Weight
AHAP

Snatch

Set x Reps
8 - 12

AHAP
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

0
0
0
0
0
0
AHAP
NO REALLY

Notes:

5
5
5
3
3
3
5x5
DO THEM

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY

Set x Reps
3RM
3
3
5RM
5
5
5
5
5
5
5
5
5
5
5
3
3
3
5x5
DO THEM

3/7/2014

Weight
AHAP

Snatch

Set x Reps
8 - 12

AHAP
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

Notes:

Day 6
Weight
0
0
0
0
0

Set x Reps
3RM
3
3
5RM
5
5
5

3/14/2014

Weight
AHAP

Snatch

Set x Reps
8 - 12

AHAP
Clean & Jerk

8 - 12

Front Squat

2RM

0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY

Notes:

5
5
5
5
5
5
5
5
3
3
3
5x5
DO THEM

Front Squat

2RM

Notes:

Modified LSUS - 3's (Weeks 13-16)


1RM TRACKING

If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that tim

Back Squat
Front Squat
Overhead Squat

Snatch
Clean
Jerk

Week 9
Day 1

Muscle Snatch
Power Snatch
Power Clean

Day 2

3/16/2014

Weight

Split Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

To edit this sheet go to 'File' -> 'Ma


Then enter your numbers

Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
DO THEM

3/17/2014

Weight

Snatch

0
0

SN Pull

0
0

SN Deadlift

0
0

RDL

0
0

Rows

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:
Notes:

Week 10
Day 1

Day 2

3/23/2014

Weight

Split Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5

3/24/2014

Weight

Snatch

0
0

SN Pull

0
0

SN Deadlift

0
0

RDL

0
0

OHP
CORE

0
0
NO REALLY

5RM
5
5
DO THEM

Rows
Pull Ups
CORE

0
0
AHAP
NO REALLY

Notes:
Notes:

Week 11
Day 1

Day 2

3/30/2014

Weight

Split Jerk

0
0

Back Squat

0
0

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
DO THEM

3/31/2014

Weight

Snatch

0
0

SN Pull

0
0

SN Deadlift

0
0

RDL

0
0

Rows

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:
Notes:

Week 12
Day 1

Day 2

4/6/2014

Weight

Split Jerk

0
0

Back Squat

0
0

Push Press

Sets x Reps
3RM
3
3
5RM
5
5
5RM

4/7/2014

Weight

Snatch

0
0

SN Pull

0
0

SN Deadlift

Push Press

0
0

Bench Press

0
0

OHP

0
0
NO REALLY

CORE

5
5
5RM
5
5
5RM
5
5
DO THEM

SN Deadlift

0
0

RDL

0
0

Rows

0
0
AHAP
NO REALLY

Pull Ups
CORE

Notes:
Notes:

dit this sheet go to 'File' -> 'Make a Copy' or 'Download as'


Then enter your numbers in the yellow cells

START DATE

3/16/2014

Sets x Reps
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
DO THEM

3/19/2014

u can adjust these numbers at that time, otherwise don't mess with them!
Push Press
Snatch Push Press
Clean & Jerk

Day 3
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
5x5
DO THEM

3/18/2014
Split Jerk

Back Squat

Push Press
Bench Press
OHP
CORE

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

Clean

Clean Pull

Clean Deadlift
RDL
Rows
CORE

Notes:

Notes:

otes:

Day 3
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3

3/25/2014
Split Jerk

Back Squat

Push Press
Bench Press

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0

Sets x Reps
3
3
3
3
3
3
3
3
3
3
3
3

3/26/2014
Clean

Clean Pull

Clean Deadlift
RDL

3RM
3
3
5x5
DO THEM

OHP
CORE

0
0
0
NO REALLY

3
3
3
DO THEM

Rows
CORE

Notes:

Notes:

otes:

Day 3
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
5x5
DO THEM

4/1/2014
Split Jerk

Back Squat

Push Press
Bench Press
OHP
CORE

Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

Sets x Reps
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
DO THEM

4/2/2014
Clean

Clean Pull

Clean Deadlift
RDL
Rows
CORE

Notes:

Notes:

otes:

Day 3
Set x Reps
3RM
3
3
3RM
3
3
3RM

4/8/2014
Split Jerk

Back Squat

Push Press

Day 4
Weight
0
0
0
0
0
0
0

Sets x Reps
3
3
3
3
3
3
3

4/9/2014
Clean

Clean Pull

Clean Deadlift

otes:

3
3
3RM
3
3
3RM
3
3
5x5
DO THEM

Push Press
Bench Press
OHP
CORE

0
0
0
0
0
0
0
0
NO REALLY

Notes:

3
3
3
3
3
3
3
3
DO THEM

Clean Deadlift
RDL
Rows
CORE

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3
3
3
3
3
3
DO THEM

3/21/2014

Weight
AHAP

Snatch

Set x Reps
8 - 12

AHAP
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0

Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3
3
3

3/28/2014

Weight
AHAP

Snatch

Set x Reps
8 - 12

AHAP
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

0
0
0
NO REALLY

Notes:

3
3
3
DO THEM

Notes:

Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY

Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3
3
3
3
3
3
DO THEM

4/4/2014

Weight
AHAP

Snatch

Set x Reps
8 - 12

AHAP
Clean & Jerk

8 - 12

Front Squat

2RM

Notes:

Notes:

Day 6
Weight
0
0
0
0

Set x Reps
3RM
3
3
3RM
3
3
3RM

4/11/2014

Weight
AHAP

Snatch

Set x Reps
8 - 12

AHAP
Clean & Jerk

8 - 12

Front Squat

2RM

0
0
0
0
0
0
0
0
NO REALLY

Notes:

3
3
3
3
3
3
3
3
DO THEM

Front Squat

2RM

Notes: