Olympic Lifting Template (Kilos)

Olympic Weightlifting Template (
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into browser).
2) Look over the help tab.
3) Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
4) Email your coach or [email protected] if you have any problems!
Version 2.1
3.11.2019
mpic Weightlifting Template (Kilos)
aujU2qvws (copy and paste into browser).
ing this template in the highlighted cell to the RIGHT
om if you have any problems!
Date
3/10/2019
Version 2.1
3.11.2019
HELP & IN
HOW TO USE CALCULATORS

"The CALCULATORS tab is used to predict what weight at what RPE and rep number you need to hit in order to beat your previous estimated
one-rep max from the previous week (or best). The idea is to have your estimated 1RM go up each week, or as often as possible. Using this
calculator can be super useful especially when the rep ranges change from week to week.
Specific instructions on how to use the calculators are found on the CALCULATORS tab above each calculator."
ABOUT AMRAP
"AMRAP means, ""as many reps as possible."" For chin ups and pull ups, this does not mean to go to failure, but rather try and accumulate as
many reps as possible within the allotted time. This is ideally done in SUBMAXIMAL SETS, e.g. try and leave 1-2 reps in the tank and beat
the previous week's total number.
If you cannot do unassisted chin ups or pull ups, use a band or assisted pull up machine (Gravitron). Alternatively, you can do lat pull downs
and I'd argue that if you're good at chins/pull ups already- you might take a ""chin holiday"" for a few weeks here and work on the lat pull
down. Your wrists and elbows may appreciate it!
For equipment limitations, please replace whatever you don't have or cannot do (due to prior injury or other limitations) with something
similar, e.g. for leg press/belt squat/front squat- you could theoretically do a regular back squat or lunges (if your knees will tolerate them).
Please don't buy another gym membership because of me!
You'll notice that there isn't a lot of fluff here that you see in magazine programs. That's by design. We're trying to stimulate a lot of growth in
the most economical way possible."
ABOUT INTENSITY
"Intensity in the context of resistance training refers to the weight on the bar, as expressed by percent of 1 repetition maximum (1RM) or rate of
perceived exertion (RPE). Where applicable, we provide both RPE and percentage recommendations to help you select the appopriate weight.
That said, RPE ratings take precedence over the prescribed percentages. In short, if an exercise calls for 5 repetitions at RPE 9 or 86%, but on
that particular day, you rate 80% for 5 reps as RPE 9, you do not need to perform another heavier set.
Rather, record the set and do the recommended back off sets where applicable.
Using the correct intensity is very important to long term success on this or any other program. "
ABOUT MYOREPS
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8. The idea is that this set
should be taken to near failure. So, if you are completely guessing on the weight and happen to get to 12 or 15 reps and are not near failure
(RPE 8) then you should continue the set until reaching that point. In other words, it is okay to do 20, 25, or even 30+ reps for your activation
set. The idea is that the intraset fatigue builds up and causes maximal motor unit recruitment, which is then leveraged to produce hypertrophy
on the subsequent back off sets that are performed on short rest. The motor unit recruitment is only maximized when using the lighter load in a
myorep if the activation set is taken to near failure.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).
• After your activation set, rack the bar and take 5 deep breaths. Then do 3-5 reps, aiming for 5 reps. Re-rack the weight and take another 5
breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done.
If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.
HELP & INFORMATION
HOW TO USE WEEKLY TABS

"
FOLLOWING THE SCHEDULE
Each weekly tab, e.g. Week 1, Week 2, etc. has schedules with logs for your data in this template for each training week.
broken down into your four workout days with different types of exercises to work through for each day.
LOGGING YOUR DATA
As you work through the three exercises for each day, record the following data for each set in the tables under that exerci
WEIGHT: Enter the weight you used for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.
INTENSITY: Calculated for you as you record data for each set.
TOTALS
Your total weight (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied in the table to the lef
log header."
ABOUT GPP
"GPP is general physical preparedness–anything not sports-specific. Our templates are designed to train in many different
and conditioning, hence the increase in variety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
For GPP work programmed in on the ""non-GPP"" templates, the goal is to improve conditioning, work capacity, and allo
accessory work that does not interfere with strength/power development. We typically program in both high intensity inter
intensity steady state (LISS) work as complimentary elements, as bias towards development of one over the other tends to
performance overall. A HR monitor is not necessary to monitor effort levels, but rather we can use Rate of Percieved Exer
effort as follows:
RPE 6: More boring than difficult. Can carry on a conversation in full sentences.
RPE 7: Easy effort. Can only talk in short sentences.
RPE 8: Moderate effort, cannot speak comfortably.
RPE 9: Hard effort. Near max effort.
RPE 10: Maximal effort that is very difficulty/not possible to sustain.
The upper back, trunk, and arm work are fairly self-explanatory. We encourage trainees not to get overzealous with types
For examples, chins are not ""better"" than pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""
they hurt your shoulders or are otherwise not well-tolerated. In general, the function of GPP is to provide some extra train
certain things that tend to benefit from extra frequency. It should largely be an active recovery and not terribly challenging
conditioning."
ABOUT SUBSTITUTIONS
1) For trainees who are > 65 years old or those who are fresh off a novice program, we suggest the following modifications:
- Pay attention to how the RPE is trending each set. Record the RPE of each set as accurately as possible. We expect this to improve as you gain e
- Consider eliminating 1 or more "third lifts" where applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar)
the appropriate RPE.
2) It is not possible to provide substitutions for all exercises. However, if you have an injury or equipment issue, substitute the exercise programm
within the same "class." (E.g. if it's a squat type of movement, replace the programmed exercise with another kind of squat or if it's a bench or pres
type of pressing exercise).
3) If you are proficient at power cleans / cleans and want to do them, you could put them on a GPP day, though we do not routinely recommend th
improvements are the desired goal, as they have minimal carry over to the slow lifts.
ABOUT RPE
Rate of percieved exertion (RPE) is probably the easiest way to communicate intensity to someone remotely. While it is subjective, there are ob
such as percentages (included when applicable), bar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially
up sets and unfamiliar exercises.
Take the following as an example: We are supposed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- start
adding weight gradually- each set being down for whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to th
have suggested loads for the main exercises, you should pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE
weight for the planned set of 6 reps @ RPE 8. If the warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need t
rather you've already found your RPE 8 set.
For the fatigue sets or back off sets, we have multiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 r
weight off the bar, this is a load drop. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these
Let's do another example: We have a supplemental squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taki
sets until effort level is RPE 9 again. We do not provide percentages for this prescription because there is no reliable correlation between 2ct pa
squat with belt strength. Again, this is why RPE is very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight
perform 4 reps, repeating this pattern until we get to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets.
taking 3-5% jumps in weight to perform our sets of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest
another set of 4 reps. Do this one or two additional times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the
that the top set of 4 @ RPE 9 was actually a little too light.
Yet another examplee, say my tested 1RM or predicted e1RM from previous training is 500 and I had the same prescription for sets and intensity
reps @ 7 would be 405lbs, then I'd rest 4-5 minutes before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8"
plan for the day. Then I do my set of 4 reps @ 9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say
options, I can rest 4-5 min and do my planned "back off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @
or 440lbs. I don't have a preference which one you choose if you need to modify on the fly, as I suspect the time you have to train will ultimately
you choose. Conversely, let's say that my planned 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigu
off the bar instead of the prescribed 5% so that I'm doing 405-410lbs for my back off sets because I think I just got feedback from that previo
performance for the day that indicates I need to go a little lighter.
As far as progression goes, the idea is to get our estimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the
existing numbers. On week 2, plug in something that's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during y
obvious that it isn't going to happen, then temper the load appropriately and let RPE supersede our plans. The goal is to get high quality work do
you, the lifter.
HOW TO USE WEEKLY TABS
. has schedules with logs for your data in this template for each training week. The schedule is
with different types of exercises to work through for each day.
or each day, record the following data for each set in the tables under that exercise:
r the current exercise and set.
mpleted for the current exercise and set.
xertion) for the current exercise and set.
record data for each set.
nd percentage of fatigue for the entire week will be tallied in the table to the left side of each weekly-
ABOUT GPP
ything not sports-specific. Our templates are designed to train in many different aspects of strength
iety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
n-GPP"" templates, the goal is to improve conditioning, work capacity, and allow some programmed
h strength/power development. We typically program in both high intensity intervals (HIIT) and Low
plimentary elements, as bias towards development of one over the other tends to produce decreased
necessary to monitor effort levels, but rather we can use Rate of Percieved Exertion (RPE) to guage
carry on a conversation in full sentences.

rt sentences.
omfortably.
iculty/not possible to sustain.
airly self-explanatory. We encourage trainees not to get overzealous with types of exercises selected.
pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""better"" than planks if
not well-tolerated. In general, the function of GPP is to provide some extra training volume for
ra frequency. It should largely be an active recovery and not terribly challenging outside of
ABOUT SUBSTITUTIONS
o are fresh off a novice program, we suggest the following modifications:
. Record the RPE of each set as accurately as possible. We expect this to improve as you gain experience with RPE.
e applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar) where needed to get to
exercises. However, if you have an injury or equipment issue, substitute the exercise programmed for a different exercise
movement, replace the programmed exercise with another kind of squat or if it's a bench or press, replace with another
want to do them, you could put them on a GPP day, though we do not routinely recommend them when strength
nimal carry over to the slow lifts.
ABOUT RPE
easiest way to communicate intensity to someone remotely. While it is subjective, there are objective components to it
ar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially during the last few warm
up sets and unfamiliar exercises.
sed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- starting at the empty bar and
r whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to the final warm ups, which
hould pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE 7, you should temper the
he warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need to do an additional set, but
rather you've already found your RPE 8 set.
ltiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 repetitions and then take
. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these are repeats.
al squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taking 5% off the bar for 2-3
provide percentages for this prescription because there is no reliable correlation between 2ct paused squat strength and
s very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight to the bar and continue to
et to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets. We should also then be
of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest 4-5 minutes, and perform
times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the most likely explanation is
that the top set of 4 @ RPE 9 was actually a little too light.
dicted e1RM from previous training is 500 and I had the same prescription for sets and intensity as above. My planned 4
s before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8" and so I'm sticking to the
9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say an 8.5. So I have two
k off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @ 9 heavier, selecting 435
u choose if you need to modify on the fly, as I suspect the time you have to train will ultimately determine which method
d 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigue sets and take 8 or 10%
at I'm doing 405-410lbs for my back off sets because I think I just got feedback from that previous set of 4 about my
performance for the day that indicates I need to go a little lighter.
stimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the first week based on your
hat's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during your warm ups, it becomes
the load appropriately and let RPE supersede our plans. The goal is to get high quality work done without overstressing
you, the lifter.
Here, you will find links to various resources withing topics of interest to assist you.
RESOURCE
TYPE
DEMONSTRA
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
o various resources withing topics of interest to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat
303 Tempo Squat

530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish t
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE
KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ONE REP MAX
0.0 kgs
ESTIMATED RPE CALCULATOR

One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
9.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ALCULATORS Help
ed Exertion) and number of reps.
n the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ing the number of reps for which you wish to calculate your one-rep max.
, you would enter a number in the highlighted box.
l be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs
E REP MAX
0.0 kgs
able helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
r to the highlighted box.
8 REPS 9 REPS 10 REPS
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

Date Day Weight (lb) Fat
December
Carb Protein Calories Weight (Kg)
Date Day Weight (lb) Fat Carb Protein Calories Weight (Kg)
12/1/2018 Sunday 0 0
12/2/2018 Monday 0 0
12/3/2018 Tuesday 0 0
12/4/2018 Wednesday 0 0
12/5/2018 Thursday 0 0
12/6/2018 Friday 0 0
12/7/2018 Saturday 0 0
12/8/2018 Sunday 0 0
12/9/2018 Monday 0 0
12/10/2018 Tuesday 0 0
12/11/2018 Wednesday 0 0
12/12/2018 Thursday 0 0
12/13/2018 Friday 0 0
12/14/2018 Saturday 0 0
12/15/2018 Sunday 0 0
12/16/2018 Monday 0 0
12/17/2018 Tuesday 0 0
12/18/2018 Wednesday 0 0
12/19/2018 Thursday 0 0
12/20/2018 Friday 0 0
12/21/2018 Saturday 0 0
12/22/2018 Sunday 0 0
12/23/2018 Monday 0 0
12/24/2018 Tuesday 0 0
12/25/2018 Wednesday 0 0
12/26/2018 Thursday 0 0
12/27/2018 Friday 0 0
12/28/2018 Saturday 0 0
12/29/2018 Sunday 0 0
12/30/2018 Monday 0 0
12/31/2018 Tuesday 0 0
Month's average Weight #DIV/0! Month's average cals 0
March
3/1/2019 Saturday 0 0
3/2/2019 Sunday 0 0
3/3/2019 Monday 0 0
3/4/2019 Tuesday 0 0
3/5/2019 Wednesday 0 0
3/6/2019 Thursday 0 0
3/7/2019 Friday 0 0
3/8/2019 Saturday 0 0
3/9/2019 Sunday 0 0
3/10/2019 Monday 0 0
3/11/2019 Tuesday 0 0
3/12/2019 Wednesday 0 0
3/13/2019 Thursday 0 0
3/14/2019 Friday 0 0
3/15/2019 Saturday 0 0
3/16/2019 Sunday 0 0
3/17/2019 Monday 0 0
3/18/2019 Tuesday 0 0
3/19/2019 Wednesday 0 0
3/20/2019 Thursday 0 0
3/21/2019 Friday 0 0
3/22/2019 Saturday 0 0
3/23/2019 Sunday 0 0
3/24/2019 Monday 0 0
3/25/2019 Tuesday 0 0
3/26/2019 Wednesday 0 0
3/27/2019 Thursday 0 0
3/28/2019 Friday 0 0
3/29/2019 Saturday 0 0
3/30/2019 Sunday 0 0
3/31/2019 Monday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
June
6/1/2019 Sunday 0 0
6/2/2019 Monday 0 0
6/3/2019 Tuesday 0 0
6/5/2019 Thursday 0 0
6/6/2019 Friday 0 0
6/7/2019 Saturday 0 0
6/8/2019 Sunday 0 0
6/9/2019 Monday 0 0
6/10/2019 Tuesday 0 0
6/11/2019 Wednesday 0 0
6/12/2019 Thursday 0 0
6/13/2019 Friday 0 0
6/14/2019 Saturday 0 0
6/15/2019 Sunday 0 0
6/16/2019 Monday 0 0
6/17/2019 Tuesday 0 0
6/18/2019 Wednesday 0 0
6/19/2019 Thursday 0 0
6/20/2019 Friday 0 0
6/21/2019 Saturday 0 0
6/22/2019 Sunday 0 0
6/23/2019 Monday 0 0
6/24/2019 Tuesday 0 0
6/25/2019 Wednesday 0 0
6/26/2019 Thursday 0 0
6/27/2019 Friday 0 0
6/28/2019 Saturday 0 0
6/29/2019 Sunday 0 0
6/30/2019 Monday 0 0
0 0
Last Month's ^^
September
9/1/2019 Monday 0 0
9/2/2019 Tuesday 0 0
9/4/2019 Thursday 0 0
9/5/2019 Friday 0 0
9/6/2019 Saturday 0 0
9/7/2019 Sunday 0 0
9/8/2019 Monday 0 0
9/9/2019 Tuesday 0 0
9/10/2019 Wednesday 0 0
9/11/2019 Thursday 0 0
9/12/2019 Friday 0 0
9/13/2019 Saturday 0 0
9/14/2019 Sunday 0 0
9/15/2019 Monday 0 0
9/16/2019 Tuesday 0 0
9/17/2019 Wednesday 0 0
9/18/2019 Thursday 0 0
9/19/2019 Friday 0 0
9/20/2019 Saturday 0 0
9/21/2019 Sunday 0 0
9/22/2019 Monday 0 0
9/23/2019 Tuesday 0 0
9/24/2019 Wednesday 0 0
9/25/2019 Thursday 0 0
9/26/2019 Friday 0 0
9/27/2019 Saturday 0 0
9/28/2019 Sunday 0 0
9/29/2019 Monday 0 0
9/30/2019 Tuesday 0 0
0 0
Last Month's ^^
December
12/1/2019 Monday 0 0
12/2/2019 Tuesday 0 0
12/3/2019 Wednesday 0 0
12/4/2019 Thursday 0 0
12/5/2019 Friday 0 0
12/6/2019 Saturday 0 0
12/7/2019 Sunday 0 0
12/8/2019 Monday 0 0
12/9/2019 Tuesday 0 0
12/10/2019 Wednesday 0 0
12/11/2019 Thursday 0 0
12/12/2019 Friday 0 0
12/13/2019 Saturday 0 0
12/14/2019 Sunday 0 0
12/15/2019 Monday 0 0
12/16/2019 Tuesday 0 0
12/17/2019 Wednesday 0 0
12/18/2019 Thursday 0 0
12/19/2019 Friday 0 0
12/20/2019 Saturday 0 0
12/21/2019 Sunday 0 0
12/22/2019 Monday 0 0
12/23/2019 Tuesday 0 0
12/24/2019 Wednesday 0 0
12/25/2019 Thursday 0 0
12/26/2019 Friday 0 0
12/27/2019 Saturday 0 0
12/28/2019 Sunday 0 0
12/29/2019 Monday 0 0
12/30/2019 Tuesday 0 0
12/31/2019 Wednesday 0 0
Last Month's ^^
er Weight Average Conditioning (GPP frequency and intervals) Date Day Weight (lb) Fat
Jan
Conditioning (GPP
Weight Average Date Day Weight (lb) Fat
frequency and intervals)
1/1/2019 Wednesday
1/2/2019 Thursday
1/3/2019 Friday
1/4/2019 Saturday
1/5/2019 Sunday
1/6/2019 Monday
0 1/7/2019 Tuesday
1/8/2019 Wednesday
1/9/2019 Thursday
1/10/2019 Friday
1/11/2019 Saturday
1/12/2019 Sunday
1/13/2019 Monday
0 1/14/2019 Tuesday
1/15/2019 Wednesday
1/16/2019 Thursday
1/17/2019 Friday
1/18/2019 Saturday
1/19/2019 Sunday
1/20/2019 Monday
0 1/21/2019 Tuesday
1/22/2019 Wednesday
1/23/2019 Thursday
1/24/2019 Friday
1/25/2019 Saturday
1/26/2019 Sunday
1/27/2019 Monday
0 1/28/2019 Tuesday
1/29/2019 Wednesday
1/30/2019 Thursday
1/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0!
Last Month's ^^
A
Conditioning (GPP
4/1/2019 Tuesday
4/2/2019 Wednesday
4/3/2019 Thursday
4/4/2019 Friday
4/5/2019 Saturday
4/6/2019 Sunday
0 4/7/2019 Monday
4/8/2019 Tuesday
4/9/2019 Wednesday
4/10/2019 Thursday
4/11/2019 Friday
4/12/2019 Saturday
4/13/2019 Sunday
0 4/14/2019 Monday
4/15/2019 Tuesday
4/16/2019 Wednesday
4/17/2019 Thursday
4/18/2019 Friday
4/19/2019 Saturday
4/20/2019 Sunday
0 4/21/2019 Monday
4/22/2019 Tuesday
4/23/2019 Wednesday
4/24/2019 Thursday
4/25/2019 Friday
4/26/2019 Saturday
4/27/2019 Sunday
0 4/28/2019 Monday
4/29/2019 Tuesday
4/30/2019 Wednesday

Last Month's ^^
J
Conditioning (GPP
7/1/2019 Tuesday
7/2/2019 Wednesday
7/3/2019 Thursday
7/4/2019 Friday
7/5/2019 Saturday
7/6/2019 Sunday
0 7/7/2019 Monday
7/8/2019 Tuesday
7/9/2019 Wednesday
7/10/2019 Thursday
7/11/2019 Friday
7/12/2019 Saturday
7/13/2019 Sunday
0 7/14/2019 Monday
7/15/2019 Tuesday
7/16/2019 Wednesday
7/17/2019 Thursday
7/18/2019 Friday
7/19/2019 Saturday
7/20/2019 Sunday
0 7/21/2019 Monday
7/22/2019 Tuesday
7/23/2019 Wednesday
7/24/2019 Thursday
7/25/2019 Friday
7/26/2019 Saturday
7/27/2019 Sunday
0 7/28/2019 Monday
7/29/2019 Tuesday
7/30/2019 Wednesday
7/31/2019 Thursday
Last Month's ^^
er Oc
Conditioning (GPP
10/1/2019 Wednesday
10/2/2019 Thursday
10/3/2019 Friday
10/4/2019 Saturday
10/5/2019 Sunday
10/6/2019 Monday
0 10/7/2019 Tuesday
10/8/2019 Wednesday
10/9/2019 Thursday
10/10/2019 Friday
10/11/2019 Saturday
10/12/2019 Sunday
10/13/2019 Monday
0 10/14/2019 Tuesday
10/15/2019 Wednesday
10/16/2019 Thursday
10/17/2019 Friday
10/18/2019 Saturday
10/19/2019 Sunday
10/20/2019 Monday
0 10/21/2019 Tuesday
10/23/2019 Thursday
10/24/2019 Friday
10/25/2019 Saturday
10/26/2019 Sunday
10/27/2019 Monday
0 10/28/2019 Tuesday
10/30/2019 Thursday
10/31/2019 Friday
Last Month's ^^
er
Conditioning (GPP
Weight Average
0
0
January
Carb Protein Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Carb Protein Calories Weight (Kg) Weight Average
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Month's average cals 0
Last Month's ^^
April
Conditioning (GPP
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
July
Conditioning (GPP
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
October
Conditioning (GPP
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
Date Day Weight (lb) Fat
February
Carb Protein Calories Weight (Kg)
2/1/2019 Saturday 0 0
2/2/2019 Sunday 0 0
2/3/2019 Monday 0 0
2/4/2019 Tuesday 0 0
2/6/2019 Thursday 0 0
2/7/2019 Friday 0 0
2/8/2019 Saturday 0 0
2/9/2019 Sunday 0 0
2/10/2019 Monday 0 0
2/11/2019 Tuesday 0 0
2/12/2019 Wednesday 0 0
2/13/2019 Thursday 0 0
2/14/2019 Friday 0 0
2/15/2019 Saturday 0 0
2/16/2019 Sunday 0 0
2/17/2019 Monday 0 0
2/18/2019 Tuesday 0 0
2/19/2019 Wednesday 0 0
2/20/2019 Thursday 0 0
2/21/2019 Friday 0 0
2/22/2019 Saturday 0 0
2/23/2019 Sunday 0 0
2/24/2019 Monday 0 0
2/25/2019 Tuesday 0 0
2/26/2019 Wednesday 0 0
2/27/2019 Thursday 0 0
2/28/2019 Friday 0 0

Last Month's ^^
May
5/1/2019 Thursday 0 0
5/2/2019 Friday 0 0
5/3/2019 Saturday 0 0
5/4/2019 Sunday 0 0
5/5/2019 Monday 0 0
5/6/2019 Tuesday 0 0
5/8/2019 Thursday 0 0
5/9/2019 Friday 0 0
5/10/2019 Saturday 0 0
5/11/2019 Sunday 0 0
5/12/2019 Monday 0 0
5/13/2019 Tuesday 0 0
5/14/2019 Wednesday 0 0
5/15/2019 Thursday 0 0
5/16/2019 Friday 0 0
5/17/2019 Saturday 0 0
5/18/2019 Sunday 0 0
5/19/2019 Monday 0 0
5/20/2019 Tuesday 0 0
5/21/2019 Wednesday 0 0
5/22/2019 Thursday 0 0
5/23/2019 Friday 0 0
5/24/2019 Saturday 0 0
5/25/2019 Sunday 0 0
5/26/2019 Monday 0 0
5/27/2019 Tuesday 0 0
5/28/2019 Wednesday 0 0
5/29/2019 Thursday 0 0
5/30/2019 Friday 0 0
5/31/2019 Saturday 0 0
Last Month's ^^
August
8/1/2019 Friday 0 0
8/2/2019 Saturday 0 0
8/3/2019 Sunday 0 0
8/4/2019 Monday 0 0
8/5/2019 Tuesday 0 0
8/7/2019 Thursday 0 0
8/8/2019 Friday 0 0
8/9/2019 Saturday 0 0
8/10/2019 Sunday 0 0
8/11/2019 Monday 0 0
8/12/2019 Tuesday 0 0
8/13/2019 Wednesday 0 0
8/14/2019 Thursday 0 0
8/15/2019 Friday 0 0
8/16/2019 Saturday 0 0
8/17/2019 Sunday 0 0
8/18/2019 Monday 0 0
8/19/2019 Tuesday 0 0
8/20/2019 Wednesday 0 0
8/21/2019 Thursday 0 0
8/22/2019 Friday 0 0
8/23/2019 Saturday 0 0
8/24/2019 Sunday 0 0
8/25/2019 Monday 0 0
8/26/2019 Tuesday 0 0
8/27/2019 Wednesday 0 0
8/28/2019 Thursday 0 0
8/29/2019 Friday 0 0
8/30/2019 Saturday 0 0
8/31/2019 Sunday 0 0
Last Month's ^^
November
11/1/2019 Saturday 0 0
11/2/2019 Sunday 0 0
11/3/2019 Monday 0 0
11/4/2019 Tuesday 0 0
11/5/2019 Wednesday 0 0
11/6/2019 Thursday 0 0
11/7/2019 Friday 0 0
11/8/2019 Saturday 0 0
11/9/2019 Sunday 0 0
11/10/2019 Monday 0 0
11/11/2019 Tuesday 0 0
11/12/2019 Wednesday 0 0
11/13/2019 Thursday 0 0
11/14/2019 Friday 0 0
11/15/2019 Saturday 0 0
11/16/2019 Sunday 0 0
11/17/2019 Monday 0 0
11/18/2019 Tuesday 0 0
11/19/2019 Wednesday 0 0
11/20/2019 Thursday 0 0
11/21/2019 Friday 0 0
11/22/2019 Saturday 0 0
11/23/2019 Sunday 0 0
11/24/2019 Monday 0 0
11/25/2019 Tuesday 0 0
11/26/2019 Wednesday 0 0
11/27/2019 Thursday 0 0
11/28/2019 Friday 0 0
11/29/2019 Saturday 0 0
11/30/2019 Sunday 0 0
0 0
Last Month's ^^
y Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Weight Average
0
0
Conditioning (GPP
Weight Average
0
0
0
Conditioning (GPP
Weight Average
0
0
0
er
Conditioning (GPP
Weight Average
0
0
0
Exercise Slot 1
Power Clean 0 LBS 0 LBS
Power Clean
Exercise Slot 1 e1RM 0 LBS
0 LBS
1 LBS
1 LBS
1 LBS
#REF! #REF! #REF!
1 LBS #REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
Power Power Power Power #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Clean Clean
#REF! Clean Clean #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Power Snatch 0 LBS 0 LBS
Power Snatch 0 LBSExercise Slot 4 e1RM 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
Exercise Slot 4 e1RM
1 LBS
1 LBS
1 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
1 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
Power #REF!
Power Power Power #REF! #REF!#REF!
#REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF!
Snatch Snatch Snatch Snatch
#REF! #REF! #REF!
Exercise Slot 7
Split Jerk 0 LBS 0 LBS
Split Jerk 0 LBS Exercise Slot 7 e1RM 0 LBS
1 LBS Split Jerk 0 LBS 0 LBS
1 LBS Split Jerk 0 LBS 0 LBS
#REF! #REF! #REF!
1 LBS
#REF! #REF! #REF!
1 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
0 LBS
Split Jerk Split Jerk Split Jerk Split Jerk #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
0 LBS
0 LBS
0 LBS

#REF!
Split Jerk Split Jerk Split Jerk Split Jerk #REF! #REF! #REF!
Exercise Slot 10
Snatch 0 LBS 0 LBS
Snatch Exercise
0 LBS Slot 10 e1RM 0 LBS
1 LBS Snatch 0 LBS 0 LBS
1 LBS Snatch 0 LBS 0 LBS
1 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
1 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
Snatch Snatch Snatch Snatch #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 2
0.00% Squat with belt 0 LBS 0 LBS
0.00% Squat with belt
1 LBS
0 LBS 0 LBS
1 LBS
1 LBS
#REF! 1 LBS #REF! #REF! #REF!
#REF! 0 LBS
#REF! #REF! #REF!
0 LBS
0 LBS
#REF! #REF! #REF! #REF! #REF!
Squat Squat Squat Squat #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! with #REF!
with with with #REF! #REF!
belt belt belt belt
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Deadlift with Belt 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0 LBS
0 LBS
0 LBS
Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! with #REF!
Belt Belt Belt Belt
Exercise Slot 8
0% Front Squat 0 LBS 0 LBS
0% Front Squat
Exercise
0 LBS
Slot 8 e1RM
0 LBS
1 LBS
0% Front Squat 0 LBS 0 LBS
0% 1 LBS Front Squat 0 LBS 0 LBS
1 LBS
0 LBS
0 LBS
Front Front Front Front #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Squat Squat Squat Squat
! #REF! #REF! #REF! #REF! #REF!
0 LBS
0 LBS
0 LBS
#REF! Front#REF!
Front Front Front #REF! #REF!
Squat Squat Squat Squat
! #REF! #REF! #REF!#REF!
Exercise Slot 11
0% Clean And Jerk 0 LBS 0 LBS
0% Clean And Jerk Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 LBS Clean And Jerk 0 LBS 0 LBS
0% 1 LBS Clean And Jerk 0 LBS 0 LBS
1 LBS
1 LBS
0 LBS
#REF! #REF!
Clean Clean Clean Clean #REF! #REF!
#REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! And And And And
#REF! Jerk #REF!
Jerk Jerk Jerk #REF! #REF!
Exercise Slot 3
0.00% Press with belt 0 LBS 0 LBS
0.00% Press with belt Exercise Slot 3 e1RM0 LBS
0 LBS
1 LBS
1 LBS
#REF! 1 LBS
#REF! #REF! #REF!
0 LBS
0 LBS
0 LBS
#REF! #REF! #REF! #REF! #REF! #REF! Press Press Press Press #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! with #REF!
belt belt belt belt
Exercise Slot 6
0% Bench with 1-Sec Pause 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
Bench Bench Bench Bench #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! with 1-#REF!
with 1- with 1- with 1- #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! Sec Sec Sec Sec
#REF! Pause #REF!
Pause Pause Pause #REF! #REF!
Exercise Slot 9
0% Push Press 0 LBS 0 LBS
0% Push Press Exercise
0 LBS Slot 9 e1RM
0 LBS
0% 1 LBS Push Press 0 LBS 0 LBS
0% 1 LBS Push Press 0 LBS 0 LBS
1 LBS
1 LBS
0 LBS
0 LBS
#REF! #REF! #REF! #REF! #REF! #REF! Push Push Push Push #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Press Press Press Press
0 LBS
0 LBS
0 LBS
#REF! #REF! #REF! Push #REF!
Push Push #REF!#REF! #REF! #REF! #REF!
Push #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF!
Press Press Press Press
Exercise Slot 12
0% None 0 LBS 0 LBS
0% None Exercise
0 LBS Slot 12 e1RM0 LBS
0% 1 LBS None 0 LBS 0 LBS
0% 1 LBS None 0 LBS 0 LBS
1 LBS
1 LBS
0 LBS
0 LBS
#REF! #REF! #REF! 0 LBS #REF! #REF! #REF!
#REF! None #REF!
None None None #REF! #REF!

AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
EF! #REF! #REF! #REF! #REF! #REF!
Avg Intensity
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Avg Intensity
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!

#REF!
EF! #REF! #REF! #REF!#REF!
#REF! #REF!
#REF!
Avg Intensity
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
EF! #REF! #REF! #REF!#REF!
#REF! #REF!
Avg Intensity
D
Exercise One
Exercise Two
1
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
2
Exercise Three
Notes
Supplement Day 1
Week
Notes
Wee D
Exercise One
Exercise Two
3
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
4
Exercise Three
Notes
Supplement Day 1
GPP
Notes
Day 1
Power Clean 3 reps x 5 sets @ RPE 8
1 @ 8, -20% from single x 5 reps x 3-5

Squat with belt
sets

Press with belt
sets
GPP Or none
GPP Or none
Day 1

Squat with belt
sets

Press with belt
sets
GPP Or none
GPP Or none
Day 1

Squat with belt
sets

Press with belt
sets
GPP Or none
GPP Or none
0
Day 1

Squat with belt
sets

Press with belt
sets
GPP Or none
GPP Or none
Day 2
Exercise One Power Snatch
Exercise Two Deadlift with Belt
Exercise Three Bench with 1-Sec Pause
Notes
Supplemental Day
GPP Or none
2
Exercise Two GPP Or none

Day 2
Notes
Supplemental Day
GPP Or none
2

Day 2
Notes
Supplemental Day
GPP Or none
2

Day 2
Notes
Supplemental Day
GPP Or none
2

y2 D
2 reps x 6 sets @ RPE 8 Exercise One
•10 reps @ RPE 7

• 10 reps @ RPE 8
Exercise Two
•10 reps @ RPE 9
•No back off sets
14-16 @ RPE 8, 3-5

Exercise Three
MYOREPS
Notes
Supplemental Day
GPP Or none
3
GPP Or none Exercise Two

y2 D
•10 reps @ RPE 7

• 10 reps @ RPE 8
•10 reps @ RPE 9 Exercise Two
• Do 2 more sets of 10 within 10% of 10
@9
14-16 @ RPE 8, 3-5

Exercise Three
MYOREPS
Notes
Supplemental Day
GPP Or none
3

y2 D
•10 reps @ RPE 7

• 10 reps @ RPE 8
@9
14-16 @ RPE 8, 3-5

Exercise Three
MYOREPS
Notes
Supplemental Day
GPP Or none
3

y2 D
•10 reps @ RPE 7

• 10 reps @ RPE 8
@9
14-16 @ RPE 8, 3-5

Exercise Three
MYOREPS
Notes
Supplemental Day
GPP Or none
3

Day 3
1 rep EMOM x 10 minutes (start ~60-
65% or a weight you can do with great
Split Jerk
form and go up 2-5kg every 2
successful makes)
4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 1
Front Squat
set
4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 1
Push Press
set
GPP Or none
GPP Or none
Day 3
Split Jerk
successful makes)
4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 2
Front Squat
sets (take 5% off bar if needed)
4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 2
Push Press
sets (take 5% off bar if needed)
GPP Or none
GPP Or none
Day 3
Split Jerk
successful makes)
3 @ 7, 3 @ 8, 3 @ 9. Repeat 3 @ 9 x 2
Front Squat
sets (take 5% off bar as needed)
3 @ 7, 3 @ 8, 3 @ 9. Repeat 3 @ 9 x 2
Push Press
GPP Or none
GPP Or none
Day 3
Split Jerk
successful makes)
3 @ 7, 3 @ 8, 3 @ 9. Repeat 3 @ 9 x 2
Front Squat
3 @ 7, 3 @ 8, 3 @ 9. Repeat 3 @ 9 x 2
Push Press
GPP Or none
GPP Or none
Day 4
Exercise One Snatch
Exercise Two Clean And Jerk
Exercise Three None
Notes
Supplemental Day
GPP Or none
4

Day 4
Exercise One Snatch
Exercise Three None
Notes
Supplemental Day
GPP Or none
4

Day 4
Exercise One Snatch
Exercise Three None
Notes
Supplemental Day
GPP Or none
4

Day 4
Exercise One Snatch
Exercise Three None
Notes
Supplemental Day
GPP Or none
4

y4 G
2 reps x 8 sets @ RPE 7-8 Conditioning
3 reps x 6 sets @ RPE 7-8 Upper Back Work
None Trunk Work
Arm Work
GPP Or none
GPP Or none
y4 G
2 reps x 8 sets @ RPE 7-8 Conditioning
None Trunk Work
Arm Work
GPP Or none
GPP Or none
y4 G
1 rep x 8 sets @ 8-9 Conditioning
None Trunk Work
Arm Work
GPP Or none
GPP Or none
y4 G
1 rep x 8 sets @ 8-9 Conditioning
None Trunk Work
Arm Work
GPP Or none
GPP Or none
GPP
30 min steady state Conditioning (RPE 6-7) x 1x/wk
Every 2 min x 16 min, sprint 30s x 1x/wk
Upper Back work (Chins, pull ups, or rows) x 8 minute AMRAP 2x/wk
Ab work (isometric ideally) x 8 minute AMRAP 2x/wk
None
GPP
None
GPP
None
GPP
None
Week 1 1 <Generator Inp
Block Type Developmental

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Power Clean 0.0 kgs 0 REPS
Squat with belt 0.0 kgs 0 REPS

OTALS
Press with belt 0.0 kgs 0 REPS
Power Snatch 0.0 kgs 0 REPS
Deadlift with Belt 0.0 kgs 0 REPS

WEEK 0 TO
Bench with 1-Sec Pause 0.0 kgs 0 REPS
Split Jerk 0.0 kgs 0 REPS
Front Squat 0.0 kgs 0 REPS
Push Press 0.0 kgs 0 REPS
Snatch 0.0 kgs 0 REPS
Clean And Jerk 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Power Clean
REPS &
3 reps x 5 sets @ RPE 8
INTENSITY:
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Power Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Split Jerk
REPS & 1 rep EMOM x 10 minutes (start ~60-65% or a weight you

INTENSITY: great form and go up 2-5kg every 2 successful ma
REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
2 reps x 8 sets @ RPE 7-8
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
30 min steady state Conditioning (RPE 6-7) x 1x

NOTES:
GPP
GPP ARM Work

NOTES: None
erator Input Date 3/10/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
There are seven weeks in t
0% 0 LBS in the program, you will wo
0% 0 LBS
0% 0 LBS As you work th
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
Your to
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Squat with belt
REPS &
PE 8 1 @ 8, -20% from single x 5 reps x 3-
INTENSITY:
REST PERIODS
work sets 3-5 minute rest between work set
AND NOTES:
INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
Deadlift with Belt
•10 reps @ RPE 7

REPS & • 10 reps @ RPE 8
PE 8
INTENSITY: •10 reps @ RPE 9
•No back off sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Front Squat
or a weight you can do with REPS &

4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x
successful makes) INTENSITY:
REST PERIODS
3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean And Jerk
REPS &
E 7-8 3 reps x 6 sets @ RPE 7-8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
RPE 6-7) x 1x/wk

NOTES: Upper Back work (Chins, pull ups, or rows) x 8 min
30s x 1x/wk
WEEKLY AU
0
HOW TO USE
FOLLOWING THE SCHEDULE
seven weeks in this program. There are seven schedules with logs for your data in this template for each of the s
ogram, you will work out three days out of each week. The schedule is broken down into your three workout days
exercises to work through for each day.
LOGGING YOUR DATA
As you work through the three exercises for each day, record the following data for each set in the tables unde
WEIGHT: Enter the weight you used for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
TOTALS
Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to
SE 2 EXERCISE
t Press with belt
REPS &
ngle x 5 reps x 3-5 sets 1 @ 8, -20% from single x 5
INTENSITY:
REST PERIODS
between work sets 3-5 minute rest between
AND NOTES:
RPE INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

0 kgs TONNAGE: 0.0 kgs
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
elt Bench with 1-Sec Pause
@ RPE 7
s @ RPE 8 REPS & 14-16 @ RPE 8,
@ RPE 9 INTENSITY: MYOREPS
ck off sets
REST PERIODS
between work sets 3-5 minute rest between
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

SE 2 EXERCISE
Push Press
REPS &
9. Repeat 4 @ 9 x 1 set 4 @ 7, 4 @ 8, 4 @ 9. Repea
INTENSITY:
REST PERIODS
between work sets Max 4-5 min for sets at R
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

SE 2 EXERCISE
k None
REPS &
ets @ RPE 7-8 None
INTENSITY:
REST PERIODS
between work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
Work GPP AB Work
or rows) x 8 minute AMRAP 2x/wk NOTES: Ab work (isometric ideally) x 8 mi
U
or each of the seven weeks. For each week
e workout days with three different types of
the tables under that exercise:
set.
e and set.
e and set.
t.
CISE 3 SUPPLEMEN
h belt GPP Or none
from single x 5 reps x 3-5 sets
GPP Or none
ute rest between work sets
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
-Sec Pause GPP Or none
4-16 @ RPE 8, 3-5

MYOREPS
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP Or none
8, 4 @ 9. Repeat 4 @ 9 x 1 set
GPP Or none
min for sets at RPE over 7
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP Or none
None
GPP Or none
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
c ideally) x 8 minute AMRAP 2x/wk

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
Week 2 2

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Power Clean
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Power Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Split Jerk
REPS & 1 rep EMOM x 12 minutes (start ~636-68% or a weight yo

REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
2 reps x 8 sets @ RPE 7-8
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: None
Date 3/17/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Squat with belt
REPS &
E8 1 @ 8, -20% from single x 5 reps x 3-
INTENSITY:
REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with Belt
•10 reps @ RPE 7

E8
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Front Squat
r a weight you can do with REPS &

4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 2 sets (take 5%
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean And Jerk
REPS &
7-8 3 reps x 6 sets @ RPE 7-8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6-7) x 1x/wk
0s x 1x/wk
WEEKLY AU
0
SE 2 EXERCISE
Press with belt
REPS &
gle x 5 reps x 3-5 sets 1 @ 8, -20% from single x 5
INTENSITY:
REST PERIODS
etween work sets 3-5 minute rest between
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

SE 2 EXERCISE
lt Bench with 1-Sec Pause
@ RPE 7
@ RPE 8 REPS & 14-16 @ RPE 8,
within 10% of 10 @ 9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Push Press
REPS &
x 2 sets (take 5% off bar if needed) 4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 2 set
INTENSITY:
REST PERIODS
etween work sets Max 4-5 min for sets at R
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
s @ RPE 7-8 None
INTENSITY:
REST PERIODS
etween work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
h belt GPP Or none
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 @ RPE 8, 3-5

MYOREPS
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP Or none
eat 4 @ 9 x 2 sets (take 5% off bar if needed)
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP Or none
None
GPP Or none
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Power Clean
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Power Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Split Jerk

REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
1 rep x 8 sets @ 8-9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Squat with belt
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with Belt
•10 reps @ RPE 7

E8
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Front Squat

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean And Jerk
REPS &
9 2 reps x 4 sets @ RPE 8-9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6-7) x 1x/wk
0s x 1x/wk
WEEKLY AU
0
SE 2 EXERCISE
Press with belt
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
@ RPE 7
@ RPE 8 REPS & 14-16 @ RPE 8,
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Push Press
REPS &
x 2 sets (take 5% off bar as needed) 3 @ 7, 3 @ 8, 3 @ 9. Repeat 3 @ 9 x 2 set
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
s @ RPE 8-9 None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
h belt GPP Or none
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 @ RPE 8, 3-5

MYOREPS
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP Or none
eat 3 @ 9 x 2 sets (take 5% off bar as needed)
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP Or none
None
GPP Or none
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Power Clean
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Power Snatch
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Split Jerk

REST PERIODS
EMOM
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Snatch
REPS &
1 rep x 8 sets @ 8-9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Squat with belt
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Deadlift with Belt
•10 reps @ RPE 7

E8
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Front Squat

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Clean And Jerk
REPS &
9 2 reps x 4 sets @ RPE 8-9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6-7) x 1x/wk
0s x 1x/wk
WEEKLY AU
0
SE 2 EXERCISE
Press with belt
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
@ RPE 7
@ RPE 8 REPS & 14-16 @ RPE 8,
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
Push Press
REPS &
x 2 sets (take 5% off bar as needed) 3 @ 7, 3 @ 8, 3 @ 9. Repeat 3 @ 9 x 2 set
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
s @ RPE 8-9 None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
h belt GPP Or none
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 @ RPE 8, 3-5

MYOREPS
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP Or none
eat 3 @ 9 x 2 sets (take 5% off bar as needed)
GPP Or none
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP Or none
None
GPP Or none
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
Date Week Block Type Volume and Intensity of Slot 1
3/10/2019 1 Developmental 3 reps x 5 sets @ RPE 8
4/7/2019 5 None None
4/14/2019 6 None None
4/21/2019 7 None None
4/28/2019 8 None None
1 rep EMOM x 10 minutes (start ~60-65% or a
Week Block Type Volume and Intensity of Slot 7 go up
1weight you can
rep EMOM dominutes
x 12 with great form
(start and
~636-68% or
3/10/2019 1 Developmental a1 weight2-5kg every 2with
successful makes)
rep EMOM x 12 minutes (start ~70-73% orup
you can do great form and go a
3/17/2019 2 Developmental weight 2-5kg
you every
can do 2with
successful
great makes)
form and go up
1 rep EMOM x 12 minutes (start ~73-75% or a
3/24/2019 3 Developmental weight2-5kg every
you can do 2with
successful makes)
great form and go up
3/31/2019 4 Developmental 2-5kg every 2 successful makes)
4/7/2019 5 None None
4/14/2019 6 None None
4/21/2019 7 None None
4/28/2019 8 None None
Days Day 1 Day 2
Primary
Slot 1, Slot 2, Slot 3 Slot 4, Slot 5, Slot 6
Exercises
Secondary
Exercises
Supplemental 1 Supplemental 2
**Exercise Selection ** **Exercise Selec
Week Exercise Slot 1
1 Power Clean
2 Power Clean
3 Power Clean
1
4 Power Clean
5 None
6 None
7 None
8 None

1 Power Snatch
2 Power Snatch
3 Power Snatch
2
4 Power Snatch
5 None
6 None
7 None
8 None

1 Split Jerk
2 Split Jerk
3 Split Jerk
3
4 Split Jerk
5 None
6 None
7 None
8 None

1 Snatch
2 Snatch
3 Snatch
4
4 Snatch
5 None
6 None
7 None
8 None
Volume and Intensity of Slot 2 Volume and Intensity of Slot 3
1 @ 8, -20% from single x 5 reps x 3-5 sets 1 @ 8, -20% from single x 5 reps x 3-5 sets
None None
None None
None None
None None

4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 1 set 4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 1 set
4 @ 7, 4 @ 8, 4 @ 9. Repeat 4 @ 9 x 2 sets (take 5%4off
@ bar
7, 4 if@needed)
8, 4 @ 9. Repeat 4 @ 9 x 2 sets (take 5% off bar if needed)
@ bar
7, 3 as
@needed)
8, 3 @ 9. Repeat 3 @ 9 x 2 sets (take 5% off bar as needed)
@ bar
7, 3 as
@needed)
8, 3 @ 9. Repeat 3 @ 9 x 2 sets (take 5% off bar as needed)
None None
None None
None None
None None
Day 3 Day 4
Slot 7, Slot 8, Slot 9 Slot 10, Slot 11, Slot 12
Supplemental 3 Supplemental 4
lection ** **Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****E
Slot 1 Rest/Notes
None
None
None
None
Slot 4 Rest/Notes
None
None
None
None
Slot 7 Rest/Notes
EMOM
EMOM
EMOM
EMOM
None
None
None
None
Slot 10 Rest/Notes
None
None
None
None
•10 reps @ RPE 7
••10
10 reps
reps @@ RPE
RPE 78
Volume and Intensity of Slot 4 Volume and
•10 Intensity
reps @ RPE of Slot 5
••10
10 reps
reps @ RPE 9
@ RPE 8
2 reps x 6 sets @ RPE 8 •Noreps
•10 back@ sets7
offRPE 9
••10
10 reps
reps @@ RPE
RPE 78
2 reps x 6 sets @ RPE 8 • Do 2 more sets of 10 @
• 10 reps @ RPE 98
•10 reps RPE
2 reps x 6 sets @ RPE 8 • Do 2 more sets
•10 of 10 @
reps within
RPE 910% of 10 @ 9
2 reps x 6 sets @ RPE 8 • Do 3 more sets of 10 within 10% of 10 @ 9
None None
None None
None None
None None

2 reps x 8 sets @ RPE 7-8 3 reps x 6 sets @ RPE 7-8
2 reps x 8 sets @ RPE 7-8 3 reps x 6 sets @ RPE 7-8
1 rep x 8 sets @ 8-9 2 reps x 4 sets @ RPE 8-9
1 rep x 8 sets @ 8-9 2 reps x 4 sets @ RPE 8-9
None None
None None
None None
None None
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 2 Slot 2 Rest/Notes
Squat with belt 3-5 minute rest between work sets
None None
None None
None None
None None

Deadlift with Belt 3-5 minute rest between work sets
None None
None None
None None
None None

Front Squat 3-5 minute rest between work sets
None None
None None
None None
None None

Clean And Jerk 3-5 minute rest between work sets
None None
None None
None None
None None
30 min steady state Conditioning (RPE
6-7)
30 min steady x 1x/wk
state Conditioning (RPE
Volume and@
14-16 Intensity of Slot 6
RPE 8, 3-5 Every 2 minGPP
x 16Cardio
min, sprint 30s x
6-7) x
30 min steady state1x/wk
Conditioning (RPE
14-16MYOREPS
@ RPE 8, 3-5 Every 2 min x 1x/wk
6-7)16
x min, sprint 30s x
1x/wk
MYOREPS 30 min steady state Conditioning (RPE
14-16 @ RPE 8, 3-5 Every 2 min x 1x/wk
6-7)16 min, sprint 30s x
x 1x/wk
14-16MYOREPS
@ RPE 8, 3-5 Every 2 min x 1x/wk
16 min, sprint 30s x
MYOREPS 1x/wk
None None
None None
None None
None None
Volume and Intensity of Slot 12

None
None
None
None
None
None
None
None
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 3
Press with belt
Press with belt
Press with belt
Press with belt
None
None
None
None
Exercise Slot 6
Bench with 1-Sec Pause
None
None
None
None
Exercise Slot 9
Push Press
Push Press
Push Press
Push Press
None
None
None
None
Exercise Slot 12
None
None
None
None
None
None
None
None
GPP Upper Back Work GPP AB Work GPP ARM Work
Upper Back work (Chins, pull ups, or rows) x 8 minute AMRAP
Ab work
2x/wk
(isometric ideally) x 8 minute AMRAP 2x/wk None
Ab work
2x/wk
Ab work
2x/wk
Ab work
2x/wk
None None None
None None None
None None None
None None None
****Exercise Selection ****Exercise Selection ****Exercise Selection **
Slot 3 Rest/Notes Day 1 Supplement
3-5 minute rest between work sets GPP Or none
None None
None None
None None
None None

None None
None None
None None
None None

Max 4-5 min for sets at RPE over 7 GPP Or none
None None
None None
None None
None None

None GPP Or none
None GPP Or none
None GPP Or none
None GPP Or none
None None
None None
None None
None None
Day 1 Supplement Notes
GPP Or none
GPP Or none
GPP Or none
GPP Or none
None
None
None
None

GPP Or none
GPP Or none
GPP Or none
GPP Or none
None
None
None
None

GPP Or none
GPP Or none
GPP Or none
GPP Or none
None
None
None
None

GPP Or none
GPP Or none
GPP Or none
GPP Or none
None
None
None
None

Olympic Lifting Template (Kilos)

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What is the purpose of the calculators tab?

What is the purpose of the calculators tab?

What does AMRAP mean in the context of this template?

What does AMRAP mean in the context of this template?

Olympic Weightlifting Template (

2) Look over the help tab.

4) Email your coach or [email protected] if you have any problems!

aujU2qvws (copy and paste into browser).

ing this template in the highlighted cell to the RIGHT

om if you have any problems!

HOW TO USE CALCULATORS

HOW TO USE WEEKLY TABS

LOGGING YOUR DATA

r the current exercise and set.

mpleted for the current exercise and set.

xertion) for the current exercise and set.

record data for each set.

carry on a conversation in full sentences.

iculty/not possible to sustain.

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

303 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

ONE REP MAX

ESTIMATED RPE CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

ed Exertion) and number of reps.

, you would enter a number in the highlighted box.

l be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

r to the highlighted box.

8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

Month's average Weight #DIV/0! #DIV/0!

Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

0 LBS #REF! #REF! #REF!

Exercise E1RM Tonnage

Avg Intensity Exercise E1RM Tonnage

EF! #REF! #REF! #REF! #REF! #REF!

1 @ 8, -20% from single x 5 reps x 3-5

1 @ 8, -20% from single x 5 reps x 3-5