20 x (3)4
70 x (3)2
120 x (3)2
150 x (3)2
Snatch:
30 x (1)4
50 x (1)2
70 x (1)2
90 x 1
100 x 1
110 x (M)2
111 x M
Snatch Pull:
120 x (3)2
100kg Snatch
Sunday, February 27, 2022
Saturday, February 26, 2022
2022FEB26 (BASIC D1.W10)
Front Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2
Clean + Push Press:
30 x (1+1)4
50 x (1+1)2
70 x (1+1)2
80 x (1+1)1
90 x (1+1)1
100 x (1+1)2
Clean Pull + (AK) Hang Clean Pull:
120 x (3+0)1
120 x (3+0)1
130 x (3+0)1
140 x (1+2)1
100kg Clean + Push Press
Thursday, February 24, 2022
2022FEB24 (BASIC D6.W9)
Back Squat:
20 x (3)4
70 x (3)2
110 x (3)2
140 x (3)2
Snatch:
20 x (2)1
30 x (1)3
40 x (1)2
50 x (1)2
60 x (1)2
70 x 1
80 x 1
90 x 1
80 x 1
90 x 1
100 x 1
Snatch Pull:
110 x 3
120 x 3
130 x 3
100kg Snatch
Tuesday, February 22, 2022
2022FEB22 (BASIC D5.W9)
Front Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
120 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
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
95 x (1+1)1
105 x (1+1)1
115 x (1+1)1
Clean Pull:
135 x 3
155 x 2
175 x 1
90kg - 115kg Clean + Push Press
Sunday, February 20, 2022
2022FEB20 (BASIC D4.W9)
Back Squat:
20 x (3)4
70 x (3)2
110 x (3)2
130 x (3)2
Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
72.5 x (1)2
85 x (1)2
95 x 1
95 x 1
95 x 1
Snatch Pull:
110 x 3
120 x 3
130 x 3
95kg Snatch
Saturday, February 19, 2022
2022FEB19 (BASIC D3.W9)
Front Squat:
20 x (3)4
50 x (3)2
80 x (3)2
110 x (3)2
Clean + Push Press:
20 x (1+1)4
30 x (1+1)2
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
160 x 1
180 x 1
100kg Clean + Push Press
Thursday, February 17, 2022
2022FEB17 (BASIC D2.W9)
Back Squat:
20 x (3)4
60 x (302
100 x (3)2
120 x (3)2
Snatch:
20 x (1)3
30 x (1)2
50 x (1)2
60 x (1)2
70 x 1
80 x 1
90 x 1
100 x M
100 x 1
90 x 1
100 x 1
90 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)1
90kg and 100kg Snatch
Tuesday, February 15, 2022
2022FEB15 (BASIC D1.W9)
Front Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
12" Block Clean + Push Press:
30 x (1+1)4
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
12" Block Clean:
110 x 1
12" Block Clean Pull:
130 x (3)3
1/2" Deficit Clean Pull:
130 x (3)3
90kg 12" Block Clean + Push Press
Sunday, February 13, 2022
2022FEB13 (BASIC D6.W8)
Back Squat:
20 x (3)4
70 x (3)2
120 x (3)2
150 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
95 x 1
100 x 1
Snatch Pull:
80 x 3
100 x 3
120 x 3
130 x 3
100kg Snatch
Saturday, February 12, 2022
2022FEB12 (BASIC D5.W8)
Front 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
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)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
95 x (1+1)1
105 x (1+1)1
110 x (1+M)1
Clean Pull + (BK) Hang Clean Pull:
135 x (3+0)1
135 x (2+1)1
135 x (1+2)1
110kg Clean + Push Press
Thursday, February 10, 2022
2022FEB10 (BASIC D4.W8)
Back Squat:
20 x (3)4
70 x (3)2
120 x (3)2
150 x (3)2
Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x M
70 x (1)2
80 x 1
90 x 1
100 x M
100 x 1
Snatch Pull:
120 x 3
120 x 3
125 x 3
130 x 3
100kg Snatch
Tuesday, February 8, 2022
2022FEB08 (BASIC D3.W8)
Front Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x 3
120 x 3
100 x 3
120 x 3
Clean + Push Press:
30 x (1+1)4
50 x (1+1)2
70 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
120 x (1+M)1
120 x (1+1)1
Clean Pull:
130 x 3
140 x 3
150 x 3
120kg Clean + Push Press
Sunday, February 6, 2022
2022FEB06 (BASIC D2.W8)
Back Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x 3
120 x 3
140 x 3
100 x 3
120 x 3
140 x 3
Snatch:
30 x (1)4
42.5 x (1)2
55 x (1)2
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
Snatch Pull:
105 x 3
115 x 3
125 x 3
95kg Snatch
Saturday, February 5, 2022
2022FEB05 (BASIC D1.W8)
Front Squat:
20 x (3)4
50 x (3)2
70 x (3)2
90 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
100 x (1+1)1
100kg Clean + Push Press
Friday, February 4, 2022
2022FEB04 (BASIC D6.W7)
Back Squat:
20 x (3)4
60 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
* Notes:
- A rough day. Somehow, I've managed to tweak my mid-back. It's probably a result shoveling snow for the past two days, coupled with sleeping too much on my side last night -- growing old is a slow and painful experience. In light of the above, I've decided to forgo any pulls.
70kg and 80kg Snatch
Thursday, February 3, 2022
2022FEB03 (BASIC D5.W7)
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
45 x (1+1)2
60 x (1+1)2
75 x (1+1)2
90 x (1+1)1
100 x (1+1)1
110 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:
135 x (1+3)1
145 x (1+2)1
155 x (1+1)1
115kg Clean + Push Press
Tuesday, February 1, 2022
2022FEB01 (BASIC D4.W7)
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
100 x 1
Snatch Pull + (BK) Hang Snatch Pull:
110 x (1+2)1
110 x (1+2)1
120 x (2+1)1
130 x (3+0)1
90kg and 100kg Snatch
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