20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)3
Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x (1)2
80 x (1)2
Snatch Pull:
100 x 3
120 x (3)2
Russian KB Swing:
24 x (25)4
Dips:
bw x (2)4
80kg Snatch
Friday, December 31, 2021
Thursday, December 30, 2021
2021DEC30 (BASIC D1.W3)
Front Squat:
20 x (3)4
50 x (3)2
70 x (3)2
90 x (3)2
Clean + Push Press:
30 x (1+1)4
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
6" Block Clean Pull:
100 x 3
120 x 3
140 x 3
Russian KB Swing:
24 x (20)10
Chins:
bw x (2)10
80kg Clean + Push Press
Wednesday, December 29, 2021
2021DEC29 (BASIC D6.W2)
Back Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)4
Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x (1)2
80 x (1)2
90 x (1)2
Snatch Pull:
110 x 3
120 x 3
130 x 3
Russian KB Swing:
16 x 15
20 x 15
24 x 15
28 x 15
32 x 15
32 x 25
28 x 25
24 x 25
90kg Snatch
Tuesday, December 28, 2021
2021DEC28 (BASIC D5.W2)
Front Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
Clean + Push Press:
30 x (1+1)4
40 x (1+1)2
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
Clean Pull:
100 x 3
110 x 3
120 x 3
Russian KB Swing:
12 x 20
16 x 20
20 x 20
24 x 20
28 x 20
32 x 20
28 x 20
24 x 20
20 x 20
16 x 20
80kg Clean + Push Press
Monday, December 27, 2021
2021DEC27 (BASIC D4.W2)
Back Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2
Snatch:
30 x (1)4
45 x (1)2
60 x (1)2
75 x (1)2
55 x (1)5
Russian KB Swings:
12 x 15
16 x 15
20 x 15
24 x 15
28 x 15
32 x (15)2
28 x 15
24 x 15
20 x 15
75kg Snatch
Sunday, December 26, 2021
2021DEC26 (BASIC D3.W2)
Front Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
Clean + Push Press:
30 x (1+1)4
40 x (1+1)2
50 x (1+1)2
60 x (1+1)2
80 x (1+1)2
Clean Pull:
80 x 3
90 x 3
100 x 3
Russian KB Swings:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10
28 x 10
32 x 10
8 x 10
12 x 10
16 x 10
80kg Clean + Push Press
Friday, December 24, 2021
2021DEC24 (BASIC D2.W2)
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
90 x (3)2
110 x (3)2
Snatch:
30 x (1)3
40 x (1)2
50 x (1)2
60 x (1)2
70 x M/1
80 x M/1
Snatch Pull:
100 x 3
110 x (3)2
70kg and 80kg Snatch
Thursday, December 23, 2021
2021DEC23 (BASIC D1.W2)
Front Squat:
20 x (3)4
30 x (3)2
50 x (3)2
70 x (3)3
Clean + Push Press:
30 x (1+1)4
40 x (1+1)2
50 x (1+1)2
60 x (1+1)3
Clean Pull:
80 x 3
100 x 3
120 x 3
60kg Clean + Push Press
Tuesday, December 21, 2021
2021DEC21 (BASIC D6.W1)
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x (3)2
110 x 3
115 x 3
120 x 3
Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x 1
80 x 1
90 x 1 * dmax
Snatch Pull:
100 x 3
110 x 3
120 x 3
90kg Snatch
Monday, December 20, 2021
2021DEC20 (BASIC D5.W1)
Front Squat:
20 x (3)3
40 x (3)3
60 x (3)2
80 x (3)2
100 x (3)2
Clean + Push Press:
30 x (1+1)3
40 x (1+1)3
50 x (1+1)2
60 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
Clean Pull:
120 x (3)2
100kg Clean + Push Press
Sunday, December 19, 2021
2021DEC19 (BASIC D4.W1)
Back Squat:
20 x (3)3
40 x (3)1
60 x (3)2
80 x (3)2
100 x (3)2
Snatch:
30 x (1)3
40 x (1)2
50 x (1)2
60 x (1)2
70 x (1)2
Snatch Pull:
90 x (3)2
70kg Snatch
Saturday, December 18, 2021
2021DEC18 (BASIC D3.W1)
Front Squat:
20 x (3)3
40 x (3)2
60 x (3)2
70 x (3)3
Clean + Push Press:
30 x (1+1)3
40 x (1+1)2
50 x (1+1)2
60 x (1+1)3
Front Squat:
80 x 3
Clean Pull:
80 x 3
60kg Clean + Push Press
Friday, December 17, 2021
2021DEC17 (BASIC D2.W1)
Back Squat:
20 x (3)2
40 x (3)2
60 x (3)5
Snatch:
30 x (1)2
35 x (1)2
40 x (1)5
50 x 1
Russian KB Swing:
16 x (20)5
50kg Snatch
Thursday, December 16, 2021
2021DEC16 (BASIC D1.W1)
Front Squat:
20 x (3)5
30 x (3)4
40 x (3)3
Clean + Push Press:
30 x (1+1)7
40 x (1+1)2
Clean to Squat Jerk:
50 x 1
Russian KB Swings:
16 x (20)5
50kg Clean to Squat Jerk
Sunday, December 5, 2021
2021DEC05 (OTC3 D3.W10)
Snatch Balance:
20 x (3)2
30 x 3
40 x 3
50 x 3
60 x (1)2
3 Stage Snatch:
50 x 1
60 x 1
70 x 1
75 x 1
80 x 1
82.5 x 1
85 x 1
Snatch Pull:
105 x 3
110 x 3
112.5 x 3
Thursday, December 2, 2021
2021DEC02 (WEN 531 D3.W10)
Sumo Deadlift:
30 x (5)2
67.5 x 5
87.5 x 5
107.5 x 5
127.5 x 3
147.5 x 3
165 x 10
Axle Bench Press:
20 x (1)6
42.5 x 10
62.5 x 10
82.5 x (10)5
Reverse Hyper Rows:
90 x 7
100 x 7
110 x 7
115 x 7
165kg x 10 Sumo Deadlift
Wednesday, December 1, 2021
2021DEC01 (OTC3 D2.W10)
18" Block Clean Pull + Clean + Front Squat + Split Jerk:
20 x (1+1+1+1)4
35 x (1+1+1+1)4
55 x (1+1+1+1)4
75 x (1+1+1+1)2
85 x (1+1+1+1)2
90 x (1+1+1+1)1
95 x (1+1+1+1)1
105 x (1+1+1+1)1
110 x (1+1+1+1)1
115 x (1+1+1+1)1
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