2021MAY31 (BUL D5.W4)

Clean + Power Jerk:

30 x (1+1)5

50 x (1+1)3

70 x (1+1)1

50 x (1+1)1

70 x (1+1)1

90 x (1+1)1

70 x (1+1)1

90 x (1+1)1

110 x (1+1)1

90 x (1+1)1

110 x (1+1)1

100 x (1+1)1

120 x (1+1)1 * dmax

105 x (1+1)1

105 x M

105 x (1+1)1

Clean Pull:

125 x 3

135 x 3

145 x 3

120kg Clean + Power Jerk

2021MAY30 (BUL D4.W4)

Axle Bench Press:

20 x (10)2

40 x 5

60 x 3

80 x 1

Reverse Hyper Rows:

80 x (10)5

Axle Bench Press:

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

Fat Gripz Chins:

bw x 5/4/3/2/1/5

Axle Bench Press:

100 x 5

120 x 3

142.5 x 1

Hanging Leg Raise:

bw x (10)3

Dips:

bw x 5

bw x 10

bw x 14

bw + 10 x 16

Hanging Leg Raise:

bw x (10)4

10kg x 16 Dips

2021MAY29 (BUL D3.W4)

Back Squat:

20 x (5)4

60 x 5

80 x 3

100 x 1

70 x 5

90 x 3

110 x 1

90 x 5

110 x 3

130 x 1

110 x 5

130 x 3

150 x 1

130 x 5

150 x 3

171 x 1 * dmax

Nordic:

bw + BLU x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Reverse Hyper Leg Curl:

80 x (10)2

KB Raised Toe RDL:

8 x 10

12 x 10

171kg Back Squat

2021MAY28 (BUL D2.W4)

18" Block Snatch Pull:

40 x 3

60 x 3

80 x 3

100 x 3

120 x 3

18" Block Snatch:

30 x 3

50 x 2

70 x 1

50 x 3

70 x 2

90 x 1

70 x 3

90 x 2

110 x C

80 x 2

80 x M

100 x 1 * dmax

100 x (M)5

80 x (M)3

18" Block Snatch Pull:

100 x 3

120 x 3

Snatch:

50 x (1)2

60 x (1)2

70 x (1)2

80 x M

80 x 1

90 x M

90 x 1

100 x (M)2

100 x 1 * dmax

100kg Snatch

2021MAY27 (BUL D1.W4)

Press:

20 x (5)2

30 x 4

40 x 3

50 x 2

60 x 1

70 x 1

71 x 1

72 x 1

73 x 1

74 x 1

Chins:

bw x (5)2

bw + 8 x 4

bw + 12 x 3

bw + 16 x 2

bw + 20 x 1

bw + 24 x 1

bw + 25 x 1

bw + 26 x 1

bw + 27 x 1

bw + 28 x 1

Dips:

bw x 5/8/11/14/17

Standing Plate Cuban Curl:

.5 x 10

1 x 10

1.5 x 10

2 x 10

2.5 x 10

Reverse Hyper Single Arm Rows:

80 x (8 L/R)3

17 Dips

2021MAY26 (BUL D7.W3)

24" Block Clean + Power Jerk:

30 x (1+1)3

50 x (1+1)5

70 x (1+1)3

90 x (1+1)1

70 x (1+1)3

90 x (1+1)2

100 x (1+1)1

90 x (1+1)1

110 x (1+1)1

100 x (1+1)1

120 x (1+1)1 * dmax

110 x (1+1)1

130 x (M)2

130 x (1+M)1

100 x (1+1)2

110 x (1+1)1

24" Block Clean Pull:

130 x 3

150 x 3

170 x (3)3

120kg 24" Block Clean + Power Jerk

2021MAY25 (BUL D6.W3)

Back Squat:

20 x (5)5

50 x 5

70 x 3

100 x 1

70 x 5

100 x 3

120 x 1

100 x 5

120 x 3

150 x 1

120 x 5

140 x 3

170 x 1 * dmax

Nordic:

bw + BLU x (5)3

Bulgarian Split Squat:

bw x 10 L/R

bw + 8 x (10 L/R)2

Belt Calf Raise:

20 x 10

30 x 10

40 x 10

Nordic:

bw + BLU x (5)2

ATG Split Squat:

bw x (10 L/R)2

Tib Raises:

2.5 x 10

5 x 10

7.5 x 10

170kg Back Squat

2021MAY24 (BUL D5.W3)

Snatch:

20 x (1)3

30 x (1)5

24" Block Snatch Pull:

50 x 3

70 x 3

90 x 3

110 x 3

24" Block Snatch:

30 x (1)3

50 x (1)2

60 x 1

40 x 3

60 x 2

70 x 1

50 x 3

70 x 2

80 x 1

85 x 1

87.5 x 1

85 x 1

90 x 1

92.5 x 1

90 x 1

95 x 1

100 x 1

105 x M

105 x 1

110 x M

111 x 1 * dmax

92 x 3

24" Block Snatch Pull:

111 x 3

121 x 3

131 x 3

111kg 24" Block Snatch

2021MAY23 (BUL D4.W3)

Bench Press:

20 x 10

40 x 10

60 x 10

80 x 8

100 x 6

120 x 4

140 x 1 * dmax

Bent Row:

20 x 10

40 x 10

60 x 10

80 x 8

100 x 6

120 x 4

Chins:

bw x 5

bw + 8 x 4

bw + 12 x 3

bw + 16 x 2

bw + 20 x 1

bw + 24 x 1

Dips:
bw x 5

bw + 8 x 4

bw + 12 x 3

bw + 16 x 2

bw + 20 x 1

bw + 24 x 1

Lying Clean Grip Press:

5 x 10

10 x 10

11 x 10

12 x 10

2021MAY22 (BUL D3.W3)

Back Squat:

20 x (5)2

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

120 x 5

140 x 3

160 x 1 * dmax

140 x (2)3

Nordic:

bw + BLU x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Nordic:

bw + BLU x (5)3

ATG Split Squat:

bw x (5 L/R)3

160kg Back Squat

2021MAY21 (BUL D2.W3)

Clean Pull:

30 x (3)3

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

Clean + Power Jerk:

30 x (1+1)5

50 x (1+1)3

70 x (1+1)2

90 x (1+1)1

70 x (1+1)2

90 x (1+1)1

80 x (1+1)2

100 x (1+1)1

90 x (1+1)1

102.5 x (1+1)1

100 x (1+1)1

105 x (1+1)1

100 x (1+1)1

120 x C

120 x M

120 x (1+1)1 * dmax

120kg Clean + Power Jerk

2021MAY20 (BUL D1.W3)

Dips:

bw x 5

bw x 7

bw x 10

bw + 8 x 5

Chins:

bw x (5)4

Reverse Hyper Leg Curl:

30 x 10

40 x 10

50 x 10

60 x 10

2021MAY19 (BUL D7.W2)

12" Block Snatch Pull:

20 x 3

40 x 3

60 x 3

80 x 3

100 x 3

120 x 3

12" Block Snatch:

30 x (3)3

50 x (2)2

70 x 1

50 x 3

70 x 2

90 x 1

70 x 3

90 x 2

110 x M

90 x M

90 x 1

92.5 x 1

95 x 1

97.5 x M

97.5 x 1

100 x 1

101 x (M)2

81 x 1

81 x M

81 x 3

91 x 2

101 x M

101 x 1 * dmax

101kg Snatch

12" Block Snatch Pull:
121 x 3

131 x 3

136 x 3

2021MAY18 (BUL D6.W2)

Back Squat:

20 x (5)5

40 x 5

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

120 x 5

140 x 3

160 x 1

182.5 x 1 * dmax

Single Leg Reverse Hyper Leg Curl:

10 x 10 L/R

20 x 10 L/R

30 x 10 L/R

Bulgarian Split Squat:

bw x (10 L/R)3

Jefferson Curl:

16 x (30s)3

182.5kg Back Squat

2021MAY17 (BUL D5.W2)

12" Block Clean Pull:
20 x 3

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

12" Block Clean + Split Jerk:

30 x (1+1)6

50 x (1+1)2

70 x (1+1)1

60 x (1+1)2

80 x (1+1)1

70 x (1+1)2

90 x (1+1)1

80 x (1+1)2

100 x (1+1)1

90 x (1+1)2

110 x (1+1)1

100 x (1+1)2

120 x (1+1)1

100 x (1+1)3

12" Block Clean Pull:

120 x 3

140 x (3)2

120kg Clean + Split Jerk

2021MAY16 (BUL D4.W2)

Bench Press:

20 x 10

50 x 10

70 x 10

90 x 10

110 x 5

Belt Squat:

30 x (10)2

Back Squat:

20 x 5

40 x 5

60 x 5

80 x 3

100 x 1

120 x 1 * dmax

120kg Back Squat

2021MAY15 (BUL D3.W2)

6" Block Snatch Pull:

30 x 3

50 x (3)2

70 x (3)2

90 x 3

110 x 3

Snatch:

30 x (1)3

50 x (1)2

60 x 1

40 x (1)3

60 x (1)2

70 x 1

60 x (1)3

80 x (1)2

90 x 1

85 x (1)2

95 x 1 * dmax

90 x (1)2

100 x M

100 x 1

100 x C

80 x 1

85 x M

85 x 1

95kg Snatch

2021MAY14 (BUL D2.W2)

Back Squat:

20 x (5)5

50 x 5

70 x 3

120 x 1

70 x 5

120 x 3

150 x 1

120 x 5

150 x 3

170 x 1 * dmax

150 x 1

120 x 2

Dips:

bw x (5)10

Bulgarian Split Squat:

bw x (10 L/R)4

Chins:

bw x (5)4

Press:

20 x 5

40 x 5

50 x 3

70 x 1

Bulgarian Split Squat:

bw x (10 L/R)3

Nordic:

bw + BLU x (10)3

Press:

50 x (5)3

170kg Back Squat

2021MAY13 (BUL D1.W2)

6" Block Clean + Split Jerk:

30 x (1+1)5

40 x (1+1)3

60 x (1+1)2

70 x (1+1)1

50 x (1+1)3

70 x (1+1)2

90 x (1+1)1

80 x (1+1)1

100 x (1+1)1

90 x (1+1)1

110 x (1+1)1

100 x (1+1)1

115 x (1+1)1

100 x (1+1)1

120 x (1+1)1 * dmax

100 x (1+1)2

6" Block Clean Pull:

120 x 3

140 x 3

160 x 3

Stiff Arm Pullover:

5 x 5

7.5 x 5

10 x 5

120kg 6" Block Clean + Split Jerk

2021MAY12 (BUL D7.W1)

Back Squat:

20 x 5

40 x 5

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

120 x 5

140 x 3

160 x 1 * dmax

Nordic:

bw + BLU x (10)3

Bulgarian Split Squat:

bw x (10 L/R)

bw + 8x2 x (10 L/R)2

160kg Back Squat

2021MAY11 (BUL D6.W1)

Snatch:

20 x warm up

30 x (1)8

50 x (1)5

60 x (1)3

65 x 1

60 x (1)3

80 x (1)2

90 x 1

95 x (M)2

75 x 1

80 x 1

85 x 1

90 x 1

95 x 1

100 x (M)2

80 x 1

90 x 1

100 x 1 * dmax

110 x M

90 x 1

90 x M
80 x 2

80 x 3

90 x 2

2 Tile Deficit Snatch Pull:

100 x 3

110 x 3

120 x 3

100kg Snatch

2021MAY10 (BUL D5.W1)

Belt Squat:

30 x (10)2

Kang Squat:

20 x (3)2

Back Squat:

20 x (5)2

55 x 5

75 x 3

95 x 1

75 x 5

95 x 3

115 x 1

95 x 5

115 x 3

135 x 1

115 x 5

135 x 3

155 x 1 * dmax

Bulgarian Split Squat:

bw x 10 L/R

bw + 8x2 x 10 L/R
bw + 12x2 x 10 L/R

Chins:

bw x (5)3

Dips:

bw x (10)3

155kg Back Squat

2021MAY09 (BUL D4.W1)

Clean + Split Jerk:

30 x (1+1)5

50 x (1+1)3

70 x (1+1)1

60 x (1+1)2

80 x (1+1)1

70 x (1+1)2

90 x (1+1)1

80 x (1+1)2

100 x (1+1)1

90 x (1+1)2

110 x (1+1)1

100 x (1+1)2

120 x (1+1)1 * dmax

100 x (1+1)1

102.5 x (1+1)1

105 x (1+1)1

107.5 x (1+1)1

Clean Pull:

130 x 3

150 x 3

160 x 3

120kg Clean + Split Jerk

2021MAY08 (BUL D3.W1)

Belt Squat:

30 x (10)2

Kang Squat:

20 x (3)2

Back Squat:

20 x (5)2

50 x 5

70 x 3

90 x 1

70 x 5

90 x 3

110 x 1

90 x 5

110 x 3

130 x 1

110 x 5

130 x 3

150 x 1 * dmax

Bulgarian Split Squat:

bw x 10 L/R

bw + 8x2 x 10 L/R

bw + 12x2 x 10 L/R

Jefferson Curl:

8x2 x (30s)3

150kg Back Squat

2021MAY07 (BUL D2.W1)

Belt Squat:

30 x (10)2

Kang Squat:

20 x (3)2

Back Squat to Snatch Balance:

20 x (3)2

No Contact Muscle Snatch + Overhead Squat:

30 x (1+1)5

Snatch:

50 x (1)5

70 x (1)2

60 x 3

80 x 1

70 x 3

90 x 1

80 x 3

100 x 1 * dmax

90 x M

90 x 1

95 x (M)2

80 x 3

Snatch Pull:

100 x 3

110 x 3

120 x 3

Lying Snatch Grip Press:

3.5 x 10

5 x 10

10 x 10

100kg Snatch

2021MAY06 (BUL D1.W1)

Belt Squat:

30 x (10)2

Kang Squat:

20 x (3)2

Back Squat:

20 x (5)2

50 x 5

70 x 3

120 x 1

130 x 1

135 x 1

125 x 1

135 x 1

140 x 1

130 x 1

140 x 1

145 x 1 * dmax

140 x 1

120 x 1

70 x 3

50 x 5

Chins:

bw x (5)3

Reverse Hyper Leg Curl:

120 x (10)3

Dips:
bw x 5

bw + 8 x 5

bw + 8 x 10

Nordic:

bw x (5)3

Bulgarian Split Squat:

8x2 x (10 L/R)3

Dips:

bw x 10

bw + 8 x 10

bw + 16 x 10

Chins:

bw x (5)3

145kg Back Squat

2021MAY05 (RMT D4B.W1.C2)

Belt Squat:

30 x (10)2

12" Block Clean Pull + Clean + Split Jerk:

20 x (1+1+1)2

30 x (1+1+1)3

50 x (1+1+1)3

60 x (1+1+1)3

80 x (1+1+1)2

90 x (1+1+1)1

70 x (1+1+1)3

90 x (1+1+1)2

100 x (1+1+1)1

80 x (1+1+1)3

100 x (1+1+1)2

110 x (1+1+1)1 * dmax

12" Block Clean Pull:

130 x 3

150 x 3

160 x 3

12" Block Clean Pull + Clean + Split Jerk

2021MAY04 (RMT D4A.W1.C2)

Belt Squat:

30 x (10)2

Kang Squat:

20 x (3)2

Back Squat:

20 x (5)2

50 x (5)2

70 x 5

110 x 3

90 x 5

130 x 3

110 x 5

150 x 3

130 x 5

170 x 1 * dmax

150 x 5

Press:

20 x 5

40 x 5

50 x 5

60 x 5

Chins:

bw x (5)4

Bulgarian Split Squat:

bw x 10 L/R

8x2 x 10 L/R

12x2 x 10 LR

KB Single Leg RDL:

bw x 5 L/R

bw + 8 x (5 L/R)2

Nordic:

bw @ 18" x 5

bw @ 12" x 5

bw @ 18" x 5

170kg Back Squat

2021MAY03 (RMT D3B.W1.C2)

Belt Squat:

30 x (10)5

12" Block Snatch Pull + Snatch + Overhead Squat:

20 x (1+1+1)3

30 x (1+1+1)2

50 x (1+1+1)3

70 x (1+1+1)1

70 x (1+M+1)1

60 x (1+1+1)2

80 x (1+1+1)1

70 x (1+1+1)2

90 x (1+1+1)1

80 x (1+1+1)1

100 x (1+M+1)1

12" Block Snatch:

80 x M

80 x 1

90 x 1

100 x (M)2

100 x 1 * dmax

12" Block Snatch Pull:
120 x 3

130 x 3

135 x 3

100kg 12" Block Snatch

2021MAY02 (RMT D3A.W1.C2)

Belt Squat:

30 x 10

45 x 8

60 x 6

Kang Squat:

20 x 3

30 x 3

40 x 3

Back Squat:

20 x (5)2

30 x 5

40 x 5

60 x 5

80 x 5

100 x 5

120 x 5

140 x 5

161 x 1 * dmax

Chins:

bw x (5)3

Dips:

bw x (5)3

Russian KB Swing:

24 x (10)3

Reverse Hyper Leg Curl:

120 x (6)3

161kg Back Squat

2021MAY01 (RMT D2B.W1.C2)

Belt Squat:

30 x (10)4

Clean Pull + Clean + Split Jerk:

20 x (1+1+1)3

30 x (1+1+1)4

40 x (1+1+1)2

50 x (1+1+1)2

60 x (1+1+1)2

70 x (1+1+1)2

90 x (1+1+1)1

80 x (1+1+1)1

100 x (1+1+1)1

90 x (1+1+1)1

110 x (1+1+1)1 * dmax

Clean Pull:

130 x 3

140 x 3

150 x 3

110kg Clean Pull + Clean + Split Jerk