2022JAN30 (BASIC D3.W7)

Front Squat:

20 x (3)4

50 x (3)2

70 x (3)2

90 x (3)2

110 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)1

90 x (1+1)1

100 x (1+1)1

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1

Clean Pull + (BK) Hang Clean Pull:
130 x (1+2)1

140 x (1+2)1

150 x (1+2)1

110kg Clean + Push Press

2022JAN29 (BASIC D2.W7)

Back Squat:

20 x (3)4

50 x (3)2

70 x (3)2

90 x (3)2

110 x (3)2

130 x (3)2

Snatch:

30 x (1)4

50 x (1)2

60 x (1)2

70 x (1)2

80 x (1)2

90 x (1)2

100 x 1

Snatch Pull + (BK) Hang Snatch Pull:
120 x (1+2)1

130 x (2+1)1

140 x (3+0)1

2022JAN27 (BASIC D1.W7)

Front Squat:

20 x (3)4

40 x (3)2

60 x (3)2

80 x (3)2

100 x (3)2

Clean Deadlift + Hip Clean + Push Press:

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

80 x (1+1+1)1

85 x (1+1+1)1

90 x (1+1+1)1

95 x (1+1+1)1

100 x (1+1+1)1

105 x (1+1+1)1

Clean Deadlift + RDL:

115 x (1+3)1

125 x (1+3)1

135 x (1+3)1

2022JAN25 (BASIC D6.W6)

Back Squat:

20 x (3)4

60 x (3)2

80 x (3)2

100 x (3)2

120 x (3)2

140 x (3)2

Snatch:

30 x (1)4

42.5 x (1)2

55 x (1)2

67.5 x (1)2

80 x (1)2

90 x M

90 x 1

92.5 x (M)2

Snatch Pull + (BK) Hang Snatch Pull:

110 x (1+2)1

120 x (1+2)1

130 x (1+2)1

90kg Snatch

2022JAN23 (BASIC D5.W6)

Front Squat:

20 x (3)4

55 x (3)2

75 x (3)2

95 x (3)2

115 x (3)2

Clean + Push Press:

30 x (1+1)4

45 x (1+1)2

55 x (1+1)2

65 x (1+1)2

75 x (1+1)2

85 x (1+1)1

95 x (1+1)1

105 x (1+1)1

115 x (1+1)1

Clean Pull + (BK) Hang Clean Pull:

125 x (1+2)1

135 x (1+2)1

145 x (1+2)1

95kg, 105kg, 115kg Clean + Push Press

2022JAN22 (BASIC D4.W6)

Back Squat:

20 x (3)2

50 x (3)2

70 x (3)2

90 x (3)2

110 x (3)2

130 x (3)2

(BK) Paused Snatch:

30 x 1

35 x 1

40 x 1

45 x 1

50 x 1

55 x 1

60 x 1

65 x 1

70 x 1

75 x 1

80 x 1

85 x 1

90 x 1

95 x 1

100 x 1

Snatch Pull + (BK) Hang Snatch Pull:

110 x (1+2)1

120 x (1+2)1

130 x (1+2)2

100kg (BK) Paused Snatch

2022JAN21 (BASIC D3.W6)

Front Squat:

20 x (3)3

40 x (3)1

60 x (3)2

80 x (3)2

100 x (3)2

Clean + Push Press:

30 x (1+1)3

50 x (1+1)3

60 x (1+1)2

70 x (1+1)1

80 x (1+1)1

90 x (1+1)3

Clean Pull:

110 x 3

120 x 3

130 x 3

90kg Clean + Push Press

2022JAN20 (BASIC D2.W6)

Back Squat:

20 x (3)4

60 x (3)2

80 x (3)2

100 x (3)2

120 x (3)2

140 x (3)2

Snatch:

20 x (1)2

30 x (1)3

40 x (1)2

50 x (1)2

60 x (1)2

70 x (1)2

80 x 1

85 x 1

90 x M/1

95 x 1

100 x M

Snatch Pull + (BK) Hang Snatch Pull:

100 x (1+2)1

110 x (1+2)1

120 x (1+2)1

95kg Snatch

2022JAN19 (BASIC D1.W6)

Front Squat:

20 x (3)4

40 x (3)2

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

60 x (1+1)2

80 x (1+1)2

100 x (1+1)2

Clean Pull:

120 x 3

140 x 2

120 x 3

100kg Clean + Push Press

2022JAN18 (BASIC D6.W5)

Back Squat:

20 x (3)4

70 x (3)2

90 x (3)2

110 x (3)2

130 x (3)2

Snatch:

20 x 1

30 x 1

40 x 1

50 x (1)2

60 x (1)2

70 x (1)2

80 x (1)2

90 x (1)2

Snatch Pull:

100 x 3

110 x 3

120 x 3

90kg Snatch

2022JAN17 (BASIC D5.W5)

Front Squat:

20 x (3)4

50 x (3)2

70 x (3)2

90 x (3)2

110 x (3)2

Clean + Push Press + Power Jerk:

30 x (1+1+1)4

50 x (1+1+1)2

60 x (1+1+1)2

70 x (1+1+1)2

80 x (1+1+1)2

90 x (1+1+1)2

100 x (1+1+1)1

Clean Pull:

110 x 3

120 x 3

130 x 3

90kg and 100kg Clean + Push Press + Power Jerk

2022JAN15 (BASIC D4.W5)

Back Squat:

20 x (3)4

60 x (3)2

80 x (3)2

100 x (3)2

120 x (3)2

Snatch:

30 x (1)4

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:

32 x (20)5

80kg Snatch

2022JAN14 (BASIC D3.W5)

Front Squat:

20 x (3)4

50 x (3)2

70 x (3)2

90 x (3)2

Clean + Push Press + Power Jerk:

30 x (1+1+1)4

50 x (1+1+1)2

60 x (1+1+1)2

70 x (1+1+1)2

80 x (1+1+1)2

Clean Pull:

100 x 3

120 x (3)2

80kg Clean + Push Press + Power Jerk

2022JAN13 (BASIC D2.W5)

Back Squat:

20 x (3)4

60 x (3)2

80 x (3)2

100 x (3)2

Snatch:

30 x (1)4

50 x (1)2

60 x (1)2

65 x (1)2

Snatch Pull + (BK) Hang Snatch Pull:

85 x (1+2)1

105 x (1+2)1

115 x (1+2)1

65kg Snatch

2022JAN12 (BASIC D1.W5)

Front Squat:

20 x (3)4

60 x (3)2

80 x (3)2

Clean + Press + Push Press:

30 x (1+1+1)4

50 x (1+1+1)2

70 x (1+1+1)2

Clean Pull:

90 x 3

100 x 3

110 x 3

70kg Clean + Press + Push Press

2022JAN11 (BASIC D6.W4)

Back Squat:

20 x (3)4

60 x (3)2

90 x (3)2

120 x (3)2

140 x (3)2

Snatch:

30 x (1)4

40 x (1)2

50 x (1)2

60 x (1)2

70 x (1)2

80 x 1

85 x 1

90 x M

90 x (1)2

Snatch Pull:

110 x 3

120 x 3

130 x 3

Russian KB Swing:

32 x 20

34 x 20

36 x 20

38 x 20

40 x 20

90kg Snatch

2022JAN10 (BASIC D5.W4)

Front 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

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

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1

110kg Clean + Push Press

120 x (1+M)1

120 x (1+1)1 * Push Jerk

120kg Clean + Push Jerk

Clean Pull:

130 x 3

140 x 3

2022JAN09 (BASIC D4.W4)

Back Squat:

20 x (3)4

60 x (3)2

80 x (3)2

100 x (3)2

120 x (3)2

140 x (3)2

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:

100 x 3

110 x 3

120 x 3

90kg Snatch

2022JAN08 (BASIC D3.W4)

Front Squat:

20 x (3)4

50 x (3)2

70 x (3)2

90 x (3)2

110 x (3)2

Clean + Push Press:

30 x (1+1)4

40 x (1+1)2

60 x (1+1)2

80 x (1+1)2

100 x (1+1)1

Clean Pull:

120 x 3

130 x 3

140 x 3

Russian KB Swing:

32 x 15/10/15/10

34 x 15/10

36 x 15/10

Chins:

bw x 5/4/3/2/1

100kg Clean + Push Press

2022JAN07 (BASIC D2.W4)

Back Squat:

20 x (3)5

70 x (3)2

90 x (3)2

110 x (3)2

130 x (3)2

Snatch:

30 x (1)4

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

90kg Snatch

2022JAN06 (BASIC D1.W4)

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

90 x (1+1)1

95 x (1+1)1

100 x (1+1)1

110 x (1+1)1

Clean Pull:

130 x 3

140 x 3

150 x 3

Russian KB Swing:

32 x (20)5

Reverse Hyper Row:

40 x 10

50 x 10

60 x 10

70 x 10

80 x 10

110kg Clean + Push Press

2022JAN05 (BASIC D6.W3)

Back Squat:

20 x (3)4

70 x (3)2

90 x (3)2

110 x (3)2

130 x (3)2

Snatch:

30 x (1)4

50 x (1)2

60 x (1)2

70 x (1)2

80 x (1)2

90 x 1

95 x 1

100 x 1

Snatch Pull:

110 x 3

130 x 3

120 x 3

Russian KB Swing:

32 x (20)5

Chins:

bw x (5)5

Dips:

bw x (5)5

100kg Snatch

2022JAN04 (BASIC D5.W3)

Front Squat:

20 x (3)4

50 x (3)2

70 x (3)2

90 x (3)2

110 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

90 x (1+1)2

100 x (1+1)2

Clean Pull:

120 x 3

130 x (3)2

Russian KB Swing:

32 x 10/10/10/20/20/30 (100)

Reverse Hyper Rows:

40 x (10)6

100kg Clean + Push Press

2022JAN03 (BASIC D4.W3)

Back Squat:

20 x (3)5

50 x (3)2

70 x (3)2

90 x (3)2

110 x (3)2

130 x (3)2

Snatch:

30 x (1)5

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:

100 x (3)2

120 x 3

90kg Snatch

2022JAN01 (BASIC D3.W3)

Front Squat:

20 x (3)4

40 x (3)2

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

90 x (1+1)1

90kg Clean + Push Press