2020NOV30 (SLAB D7.W1)

Belt Squat + 12" Block Pull + Power Clean:

((30 x 5) + (20 x (1+1)3))1

((30 x 5) + (30 x (1+1)3))1

((60 x 5) + (50 x (1+1)3))1

((75 x 5) + (60 x (1+1)3))1

((90 x 5) + (50 x (1+1)3))1

((105 x 5) + (70 x (1+1)3))1

12" Block Pull + Power Clean:

80 x (1+1)3

90 x (1+1)2

100 x (1+1)1

90 x (1+1)1

110 x (1+1)1

120 x (1+1)1 * dmax

120kg 12" Block Clean Pull + Power Clean

Rack Clean Pull + 12" Block Power Clean:

((120 x 3) + (100 x 1))5

Back Squat:

20 x 5

50 x 5

70 x 5

100 x 4

120 x 4

150 x 1

150 x 2

Standing Band Pull Apart + Heavy Hammer + Barbell Curl:

((Green x 20) + (5# x 10 L/R) + (20 x 10))3

Hanging Leg Raise:

bw x (10)3

2020NOV28 (SLAB D6.W1)

Belt Squat + Snatch Pull + Snatch:

((30 x 5) + (20 x (1+1)3))1

((60 x 5) + (30 x (1+1)3))1

((60 x 5) + (50 x (1+1)3))1

((75 x 5) + (60 x (1+1)3))1

((90 x 5) + (50/70/80 x (1+1))1

((90 x 5) + (60/80/90 x (1+1))1

((90 x 5) + (70/90/100 x (1+1))1 * dmax

Snatch Pull + Snatch:

80 x (1+1)5

6" Block Snatch Pull:

100 x 3

110 x 3

120 x 3

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (5# x 10 L/R))3

100kg Snatch Pull + Snatch

2020NOV27 (SLAB D5.W1)

Belt Squat + Axle Bench Press + Back Squat:

((30 x 5) + (20 x 5) + (20 x 5))1

((60 x 5) + (60 x 5) + (40 x 5))1

((75 x 5) + (80 x 5) + (60 x 5))1

((90 x 5) + (100 x 5) + (80 x 5))1

((105 x 5) + (120 x 3) + (100 x 5))1

((105 x 5) + (140 x 1) + (120 x 5))1

Axle Bench Press + Back Squat:

((100 x 5) + (140 x 3))1

((100 x 5) + (160 x 1))1 * dmax

160kg Back Squat

Clean Rack Pull + Dips:

((70 x 5) + (bw x 5))1

((100 x 4) + (bw x 5))1

((120 x 3) + (bw x 5))1

((140 x 2) + (bw x 5))1

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))2

2020NOV26 (SLAB D4.W1)

Clean Pull + Power Clean:

20 x (1+1)5

30 x (1+1)5

50 x (1+1)5

70 x (1+1)3

90 x (1+1)1

60 x (1+1)3

80 x (1+1)2

100 x (1+1)1

6" Block Clean Pull + Power Clean:

70 x (1+1)1

90 x (1+1)1

110 x (1+1)1 * dmax

110kg 6" Block Clean Pull + Power Clean

Belt Squat + 6" Block Clean Pull + Clean:

((30 x 5) + (90 x (1+1))1

((60 x 5) + (90 x (1+1))1

((90 x 5) + (90 x (1+1))1

((95 x 5) + (70 x (2+2))1

Standing Band Pull Apart + Reverse Axle Curl:

((Green x 20) + (20 x 10))1

((Green x 20) + (17.5 x 10))1

2020NOV25 (SLAB D3.W1)

Belt Squat + 1.5" Deficit Clean Deadlift:

((30 x 5) + (30 x 5))1

((60 x 5) + (50 x 5))1

((90 x 5) + (70 x 5))1

((90 x 5) + (90 x 5))1

((90 x 5) + (110 x 5))1

((90 x 5) + (130 x 3))1

((90 x 5) + (150 x 1))1 * dmax

Standing Band Pull Apart + Heavy Hammer + 1.5" Deficit Clean Deadlift:

((Green x 20) + (3.75# x 10 L/R) + (130 x 2))1

((Green x 20) + (5# x 10 L/R) + (110 x 4))1

((Green x 20) + (3.75# x 10 L/R) + (90 x 6))1

Rack Clean Pull:

70 x 3

100 x 3

120 x 3

100 x 3

70 x 3

150kg 1.5" Deficit Clean Deadlift

2020NOV24 (SLAB D2.W1)

Belt Squat + Snatch:

((30 x 5) + (20 x 3))1

((45 x 5) + (30 x 3))1

((60 x 5) + (50 x 3))1

((75 x 5) + (60 x 2))1

((90 x 5) + (70 x 1))1

((105 x 5) + (60 x 3))1

((105 x 5) + (80 x 2))1

((105 x 5) + (90 x M/M/1))1

Snatch:

70 x 3

90 x 2

100 x 1 * dmax

Snatch High Pull + Snatch:

((110 x 2) + (90 x 1))1

((110 x 2) + (90 x M))2

100kg Snatch

2020NOV23 (SLAB D1W1)

Belt Squat + Axle Bench Press + Back Squat:

((30 x 5) + (20 x 5) + (20 x 5))2

((60 x 5) + (50 x 5) + (60 x 5))1

((75 x 5) + (65 x 5) + (80 x 5))1

((90 x 5) + (80 x 5) + (100 x 5))1

((90 x 5) + (95 x 5) + (100 x 5))1

((90 x 5) + (110 x 5) + (100 x 5))1

((90 x 5) + (117.5 x 3) + (100 x 5))1

((90 x 5) + (125 x 1) + (100 x 5))1

Bent Rows + Dips:

((50 x 5) + (bw x 5))2

((70 x 5) + (bw x 5))1

((80 x 5) + (bw x 5))1

((90 x 5) + (bw x 5))1

Hanging Leg Raise + Heavy Hammer + Standing Band Pull Apart:

((bw x 10) + (2.5# x 10 L/R) + (Green x 20))3

2020NOV20 (SED D2.W29)

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))1

Snatch:

30 x 5

40 x 3

60 x 1

50 x 1

60 x 1

70 x 1

60 x 1

70 x 1

80 x 1 * dmax

70 x 1

80 x M

90 x M

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))1

((60 x 5) + (72.5 x 5))1

((90 x 5) + (112.5 x 5))1

((105 x 5) + (112.5 x 5))1

((90 x 5) + (112.5 x 5))1

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))3

80kg Snatch

2020NOV19 (SED D1W.29)

Belt Squat + Clean Pull + Power Clean:

((30 x 5) + (30 x (1+1)3))1

((45 x 5) + (45 x (1+1)3))1

((60 x 5) + (60 x (1+1)3))1

((75 x 5) + (75 x (1+1)3))1

((90 x 5) + (90 x (1+1)3))1

((105 x 5) + (105 x (1+1)3))1

((105 x 5) + (105 x (1+1)2))1

((105 x 5) + (105 x (1+1)1))1 * dmax

Heavy Hammer + Standing Band Pull Apart:

((2.5# x 10 L/R) + (Purple x 20))1

((5# x 10 L/R) + (Purple x 20))1

((3.75# x 10 L/R) + (Purple x 20))1

105kg Clean Pull + Power Clean

2020NOV18 (SED D7.W28)

Belt Squat + Axle Bench Press:

((30 x 5) + (15 x 5/20 x 5))1

((60 x 5) + (67.5 x 5))1

((75 x 5) + (107.5 x 5))1

((90 x 5) + (107.5 x 5))1

((105 x 5) + (107.5 x 5))3

Clean Grip Snatch:

30 x (1)10

50 x (1)8

60 x (1)6

70 x 1

70 x M

70 x (1)2

80 x (1)2 * dmax

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

80kg Clean Grip Snatch

2020NOV17 (SED D6.W28)

Power Clean + Split Jerk:

20 x (1+1)4

30 x (1+1)4

50 x (1+1)4

70 x (1+1)3

80 x (1+1)2

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1 * dmax

90 x (1+1)5

Clean Pull:

110 x 3

130 x (3)3

Belt Squat + Heavy Hammer:

((45 x 5) + (2.5# x 10 L/R))1

((60 x 5) + (3.75# x 10 L/R))1

((75 x 5) + (5# x 10 L/R))1

Belt Squat + Chin Ups:

((90 x 5) + (bw x 5))1

((105 x 5) + (bw x 5))1

((120 x 5) + (bw x 5))1

110kg Power Clean + Split Jerk

2020NOV16 (SED D5.W28)

Belt Squat + Back Squat to Snatch Balance:

((30 x 5) + (20 x 3))2

((60 x 5) + (30 x 3))2

((75 x 5) + (50 x 3))2

((90 x 5) + (70 x 2))2

Snatch:

80 x 1

75 x 2

85 x 1

80 x 2

90 x 1

85 x 2

95 x 1 * dmax

90 x 2

100 x M

105 x M

106 x M

Axle Bench Press:

20 x 5

60 x 5

70 x 5

Axle Bench Press + Chin Up:

((110 x 5) + (bw x 5))5

95kg Snatch

2020NOV14 (SED D4.W28)

Belt Squat + Clean + Split Jerk:

((30 x 5) + (20 x (1+1)3))1

((30 x 5) + (30 x (1+1)3))1

((45 x 5) + (40 x (1+1)3))1

((60 x 5) + (50 x (1+1)3))1

((75 x 5) + (60 x (1+1)3))1

((90 x 5) + (60/70/80 x (1+1))1

((105 x 5) + (70/80/90 x (1+1))1

Clean + Split Jerk:

82.5/92.5/102.5 x (1+1)1

95/105/115 x (1+1)1 * dmax

Clean Pull + Standing Band Pull Apart:

((115 x 3) + (Green x 20))1

((125 x 3) + (Green x 20))2

Heavy Hammer:

5# x 10 L/R

2.5# x 20 L/R

115kg Clean + Split Jerk

2020NOV13 (SED D3.W28)

Belt Squat + Snatch:

((30 x 6) + (20 x 3))2

((45 x 6) + (20 x 3))1

((60 x 6) + (30 x 3))1

((75 x 6) + (30 x 3))1

((90 x 6) + (40 x 3))1

((105 x 6) + (50 x 3))1

Snatch:

60 x 3

70 x 2

80 x 1

75 x 1

85 x 1

90 x 1

85 x 1

95 x 1

100 x 1

95 x M

105 x 1 * dmax

85 x (1)6

Snatch Pull + Axle Bench Press:

((95 x 3) + (20 x 5))1

((105 x 3) + (67.5 x 5))1

((115 x 3) + (107.5 x 5))2

Axle Bench Press:

107.5 x (5)3

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

((Green x 20) + (6.25# x 10 L/R))1

105kg Snatch

2020NOV12 (SED D.2.W28)

Belt Squat + Clean + Split Jerk:

((30 x 6) + (20 x (1+1))1

((45 x 6) + (30 x (1+1)3))1

((60 x 6) + (50 x (1+1)3))1

((75 x 6) + (50/60/70 x (1+1)1)1

((90 x 6) + (70/80/90 x (1+1)1)1

((105 x 6) + (90/102.5/112.5 x (1+1)1)1

((110 x 6) + (95/105/115 x (1+1)1)1

Hand Release Chin Up + Standing Band Pull Apart:

((bw x 5) + (Green x 20))4

Dolly Ab Wheel + Heavy Hammer:

((bw x 10) + (2.5# x 10 L/R))1

((bw x 10) + (3.75# x 10 L/R))1

((bw x 10) + (5# x 10 L/R))1

115kg Clean + Split Jerk

2020NOV11 (SED D1.W28)

Belt Squat + Back Squat to Snatch Balance:

((30 x 6) + (20 x 3))2

((50 x 6) + (25 x 3))1

((70 x 6) + (30 x 3))1

((90 x 6) + (35 x 3))1

((110 x 6) + (40 x 3))1

Snatch:

40 x (3)2

50 x (3)2

60 x 3

70 x 2

80 x 1

72.5 x 3

82.5 x 2

92.5 x 1

85 x 1

95 x 1 * dmax

105 x (C)2

85 x C

Axle Bench Press:

20 x 5

65 x 5

105 x (5)5

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

((Green x 20) + (6.25# x 10 L/R))1

95kg Snatch

2020NOV10 (SED D7.W27)

Belt Squat + Power Clean + Split Jerk:
((30 x 6) + (20 x (1+1)3))1

((45 x 6) + (30 x (1+1)3))1

((60 x 6) + (50 x (1+1)3))1

((75 x 6) + (60 x (1+1)3))1

((90 x 6) + (70 x (1+1)2))1

((105 x 6) + (80 x (1+1)1))1

Power Clean + Split Jerk:

70 x (1+1)1

90 x (1+1)1

80 x (1+1)1

100 x (1+1)1

94 x (1+1)1

114 x (1+M)1

94 x (1+1)1

104 x (1+1)1

114 x (1+1)1 * dmax

Clean Pull:

94 x 3

109 x 3

124 x 3

Standing Band Pull Apart + Axle Heavy Hammer:

((Green x 20) + (1 x 10 L/R))1

((Green x 20) + (1.25 x 10 L/R))1

((Green x 20) + (1.5 x 10 L/R))1

Dolly Ab Wheel + Standing Band Tricep Pushdown:
((bw x 10) + (Orange x 10))3

114kg Power Clean + Split Jerk

2020NOV09 (SED D6.W27)

Belt Squat + Back Squat to Snatch Balance:

((30 x 6) + (20 x (1+1)3))1

((45 x 6) + (30 x (1+1)3))1

((60 x 6) + (40 x (1+1)3))1

Belt Squat + Snatch:

((75 x 6) + (40 x 3))1

((90 x 6) + (50 x 3))1

((105 x 6) + (60 x 3))1

Snatch:

70 x 3

80 x 2

90 x 1

97 x M

97 x 1

104 x 1 * dmax

84 x (2)3

Snatch Pull:

94 x 3

104 x 3

114 x 3

Axle Bench Press + Back Squat:

((20 x 5) + (50 x 5))1

((60 x 5) + (100 x 3))1

Axle Bench Press:

100 x (5)5

104kg Snatch

2020NOV07 (SED D5.W27)

Belt Squat + Power Clean + Split Jerk:

((25 x 10) + (30 x (1+1)3))1

((40 x 10) + (30 x (1+1)3))1

((50 x 10) + (40 x (1+1)3))1

((65 x 10) + (50 x (1+1)3))1

((75 x 10) + (60 x (1+1)3))1

((90 x 10) + (70 x (1+1)3))1

((100 x 10) + (80 x (1+1)2))1

Power Clean + Split Jerk:

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1

120 x (1+1)1 * dmax

100 x (1+1)3

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (1.25# x 10 L/R))1

((Purple x 20) + (2.5# x 10 L/R))1

((Green x 20) + (3.75# x 10 L/R))1

120kg Power Clean + Split Jerk

2020NOV06 (SED D4.W27)

Belt Squat + Back Squat to Snatch Balance + Axle Bench Press:

((30 x 6) + (20 x 3) + (20 x 5))1

((45 x 6) + (20 x 3) + (42.5 x 10))1

((60 x 6) + (20 x 3) + (62.5 x 8))1

((75 x 6) + (20 x 3) + (82.5 x 6))1

((90 x 6) + (20 x 3) + (102.5 x 4))1

((105 x 6) + (20 x 3) + (122.5 x 2))1

Snatch:

30 x (3)2

50 x 2

60 x 1

40 x 3

60 x 2

70 x 1

50 x 3

70 x 2

80 x 1

63 x 3

83 x 2

93 x 1

73 x 3

93 x 1

93 x M

103 x 1 * dmax

83 x (2)3

Standing Band Pull Apart + Seated Axle Wrist Curl:

((Green x 20) + (20 x 20))3

103kg Snatch

2020NOV05 (SED D3.W27)

Belt Squat + No Feet Power Clean + Power Jerk:

((30 x 8) + (30 x (1+1)3))1
((42.5 x 8) + (46 x (1+1)3))1

((72.5 x 8) + (56 x (1+1)3))1

((102.5 x 8) + (66 x (1+1)3))1

Power Clean + Split Jerk:

76 x (1+1)3

86 x (1+1)2

96 x (1+1)2

106 x (1+1)2

116 x (1+1)1 * dmax

Power Clean + Push Press:

96 x (1+1)4

Belt Squat + Standing Band Pull Apart:

((72.5 x 8) + (Green x 20))1

((87.5 x 8) + (Green x 20))1

((102.5 x 8) + (Green x 20))1

Belt Squat:

102.5 x (8)2

Loading Pin Heavy Hammer:

1 x 10 L/R

1.25 x 10 L/R

1.5 x 10 L/R

116kg Power Clean + Split Jerk

2020NOV04 (SED D2.W27)

Axle Bench Press + Back Squat:

((20 x 5) + (20 x 2))1

((40 x 5) + (40 x 2))1

((60 x 5) + (60 x 2))1

((80 x 5) + (80 x 2))1

((100 x 5) + (100 x 2))1

((120 x 3) + (120 x 2))1

((140 x 1) + (140 x 2))1

Back Squat:
160 x 1 * dmax

Snatch:

30 x 3

50 x 2

70 x 1

42 x 3

62 x 2

82 x 1

52 x 3

72 x 2

92 x M

92 x 1

62 x 3

82 x 2

102 x (M)2

102 x 1

82 x (2)3

Dolly Ab Wheel + Loading Pin Heavy Hammer:

((bw x 15) + (1 x 10 L/R))1

((bw x 13) + (1.25 x 10 L/R))1

((bw x 11) + (1.5 x 10 L/R))1

Standing Band Tricep Pushdown + Standing Band Pull Apart:

((Orange x 20) + (Green x 20))1

((Orange x 15) + (Green x 20))1

((Orange x 10) + (Green x 20))1

102kg Snatch

2020NOV03 (SED D1.W27)

Belt Squat + Power Clean + Power Jerk:

((30 x 10) + (30 x (1+1)3))1

((40 x 10) + (40 x (1+1)3))1

Power Clean + Power Jerk:

50 x (1+1)3

60 x (1+1)3

70 x (1+1)3

80 x (1+1)3

93 x (1+1)2

103 x (1+1)1

93 x (1+1)1

103 x (1+1)1

113 x (1+1)1 * dmax

93 x (1+1)5

Belt Squat:

40 x 10

70 x 10

100 x (10)3

113kg Power Clean + Power Jerk

2020NOV02 (SED D7.W26)

Belt Squat + Axle Bench Press:

((30 x 6) + (20/37.5 x 5))1

((42.5 x 6) + (37.5/57.5 x 5))1

((72.5 x 6) + (57.5/77.5 x 5))1

((102.5 x 6) + (77.5/97.5 x 5))1

((102.5 x 6) + (117.5 x 4))1

((102.5 x 6) + (137.5 x 3))1 * dmax

Axle Bench Press:

117.5 x (5)2

Snatch:

30 x (3)2

50 x (2)2

70 x (1)2

60 x 3

80 x 2

90 x 1

71 x 3

91 x 2

101 x 1 * dmax

81 x (2)4

Standing Band Pull Apart + Standing Loading Pin Heavy Hammer:

((Green x 20) + (.5 x 10 L/R))1

((Purple x 20) + (.75 x 10 L/R))1

((Green + Purple x 20) + (1 x 10 L/R))1

101kg Snatch

2020NOV01 (SED D6.W26)

Power Clean + Power Jerk:

20 x (1+1)2

30 x (1+1)5

50 x (1+1)3

60 x (1+1)2

70 x (1+1)1

60 x (1+1)1

80 x (1+1)1

70 x (1+1)1

90 x (1+1)1

80 x (1+1)1

100 x (1+1)1

90 x (1+1)1

110 x (1+1) * dmax

Power Clean + Push Press:

100 x (1+1)4

Dolly Ab Wheel + Dolly Low Ab Wheel:

((bw x 10) + (bw x 10))3

Seated Loading Pin Heavy Hammer + Standing Band Tricep Pushdown:

((.5 x 10 L/R) + (Orange x 12))1

((.75 x 10 L/R) + (Orange x 12))1

((1 x 10 L/R) + (Orange x 12))1

110kg Power Clean + Power Jerk