20 x (3)4
50 x (3)2
70 x (3)2
90 x (3)2
110 x 3
130 x 3
150 x 3
170 x 3
150 x 3
110 x 3
Back Squat to Squat Jerk:
20 x (3+3)1
30 x (3+3)1
50 x (3+3)1
60 x (3+3)1
170kg x 3 Back Squat
Thursday, March 31, 2022
Wednesday, March 30, 2022
2022MAR30 (POWER D6.W2)
Power Clean + Push Press:
20 x (3+3)1
12" Block Clean Pull + Power Clean:
30 x (2+2)2
50 x (2+2)2
70 x (2+2)2
90 x (2+2)2
110 x (2+2)1
12" Block Power Clean:
120 x 1
130 x 1
140 x (M)2
130kg 12" Block Power Clean
Tuesday, March 29, 2022
2022MAR29 (POWER D5.W2)
12" Block Snatch:
20 x (2)2
30 x (2)2
40 x (2)2
60 x (2)2
80 x 2
90 x 2
100 x 2
90 x 2
100 x 2
110 x (M)3
Snatch Pull:
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
90kg and 100kg 12" Block Snatch
Monday, March 28, 2022
2022MAR28 (POWER D4.W2)
Front Squat:
20 x (3)4
40 x (3)2
50 x 3
Chins:
bw x (3)4
bw + 10 x (3)3
Dips:
bw x (3)4
bw + 10 x (3)3
Back Squat:
20 x (3)4
40 x (3)2
50 x 3
Russian KB Swing:
24 x (10)7
Sunday, March 27, 2022
2022MAR27 (POWER D3.W2)
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
Reverse Hyper (Strap):
20 x (10)4
30 x (8)2
Russian KB Swing:
32 x (10)7
120kg x 3 Front Squat
Saturday, March 26, 2022
2022MAR26 (POWER D2.W2)
6" Block Snatch:
20 x (3)2
30 x (2)2
50 x (2)2
60 x (2)2
80 x (2)2
90 x (2)2
110 x M/C
80 x 2
100 x 2
90 x 2
110 x (M)2
100 x 1/M
100 x 1/M
Snatch Pull:
100 x 3
110 x 3
120 x (3)2
100kg 6" Block Snatch
Friday, March 25, 2022
2022MAR25 (POWER D1.W2)
6" Block Clean + Front Squat:
20 x (2+2)2
50 x (2+2)2
70 x (2+2)2
90 x (2+2)1
110 x (2+2)1
130 x C
130 x (2+2)1
140 x (M)5
6" Block Power Clean:
120 x 2
130 x 1
140 x (M)2
Clean Pull:
130 x 3
140 x 3
150 x 3
110kg and 130kg 6" Block Clean + Front Squat
Thursday, March 24, 2022
2022MAR24 (POWER D7.W1)
Back Squat:
20 x (3)4
70 x (3)2
110 x (3)2
140 x (3)2
161 x 3
172.5 x 3
183 x 2
Reverse Hyper Rows:
20 x 10
40 x 6
60 x 6
Bench Press:
20 x (5)4
183kg x 2 Back Squat
Wednesday, March 23, 2022
2022MAR23 (POWER D6.W1)
Front Squat:
20 x (3)4
24" Block Snatch:
20 x (2)2
30 x (2)2
50 x (2)2
70 x (2)2
90 x M
90 x (2)2
100 x 2
101 x 1
Snatch Pull:
60 x 3
80 x 3
100 x 3
120 x 3
100kg and 101kg 24" Block Snatch
Tuesday, March 22, 2022
2022MAR22 (POWER D5.W1)
24" Block Clean + Front Squat:
20 x (2+2)2
30 x (2+2)2
50 x (2+2)2
70 x (2+2)2
90 x (2+2)1
110 x (2+2)1
100 x (2+2)1
120 x (2+2)1
Clean Pull:
100 x 3
120 x 3
140 x 3
120kg 24" Block Clean + Front Squat
Sunday, March 20, 2022
2022MAR20 (POWER D4.W1)
18" Block Snatch:
20 x (1)2
30 x (2)2
50 x 2
40 x 2
60 x 2
50 x 2
70 x 2
60 x 2
80 x 2
70 x 2
90 x 2
80 x 2
100 x 2
90 x 2
100kg 18" Block Snatch
Back Squat:
20 x (3)2
50 x 3
70 x 3
100 x 3
120 x 3
150 x 3
170 x 3
Bench Press:
20 x (5)2
40 x 5
60 x 5
80 x 5
100 x 5
Chins:
bw x 5/4/3/2/1
Barbell Wrist Curl:
20 x (10)3
Reverse Barbell Curl:
20 x (10)2
170kg Back Squat
Saturday, March 19, 2022
2022MAR19 (POWER D3.W1)
18" Block Clean + Front Squat:
30 x (2+0)2
50 x (2+2)2
70 x (2+2)2
90 x (2+2)2
110 x (2+2)1
120 x (2+2)1
125 x (2+2)1
18" Block Clean Pull:
50 x 3
90 x 3
110 x 3
130 x 3
160 x 3
125kg 18"Block Clean + Front Squat
Friday, March 18, 2022
2022MAR17 (POWER D2.W1)
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
150 x 3
140 x 3
160 x 3
12" Block Snatch:
20 x (1)4
30 x (1)2
40 x (1)2
50 x (2)2
70 x (2)2
90 x (2)2
110 x C
90kg 12" Block Snatch
160kg Back Squat
Thursday, March 17, 2022
2022MAR17 (POWER D1.W1)
Bench Press:
20 x (5)4
40 x (5)2
60 x (5)2
80 x (5)2
100 x (5)2
12" Block Power Clean:
30 x (1)4
50 x (2)2
70 x (2)2
90 x (2)2
110 x (2)2
110kg 12" Block Power Clean
Wednesday, March 16, 2022
2022MAR16 (BASIC D6.W11)
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
150 x 1
Snatch:
30 x (1)4
40 x (1)2
50 x (2)2
60 x (2)2
70 x (2)2
80 x 1
90 x 1
70kg - 90kg Snatch
Monday, March 14, 2022
2022MAR14 (BASIC D5.W11)
Front Squat:
20 x (3)4
Clean + Push Press:
30 x (1+1)4
Power Clean:
50 x (1)2
70 x 1
90 x 1
110 x 1
120 x 1
130 x 1
* Notes:
- Feeling a little under the weather with a tender low back that didn't want to cooperate. I suppose all the snatches from yesterday's session took a toll on my body and it refused to squat without pain. As such, I decided to shift my focus to power cleans for the remainder of the workout, topping off at 130kgs.
110kg, 120kg, 130kg Power Clean
Sunday, March 13, 2022
2022MAR13 (BASIC D4.W11)
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
150 x (3)2
Snatch:
30 x (2)4
50 x (2)2
70 x (2)2
90 x (2)2
110 x (M)2
92.5 x (2)2
95 x (2)2
Snatch Pull:
115 x 3
115 x 3
137.5 x 3
90kg, 92.5kg, 95kg Snatches
Saturday, March 12, 2022
2022MAR12 (BASIC D3.W11)
Front Squat:
20 x (3)4
60 x 3
80 x 3
100 x 3
80 x 3
100 x 3
120 x 3
Clean + Push Press:
30 x (1+1)4
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
Clean:
90 x 1
110 x 1
130 x 1
140 x C
110kg Clean + Push Press
Thursday, March 10, 2022
2022MAR10 (BASIC D2.W11)
Back Squat:
20 x (3)4
60 x (3)2
100 x (3)2
140 x (3)2
Snatch:
20 x (2)4
30 x (2)2
40 x (2)2
50 x (2)2
60 x 2
70 x 2
80 x 2
90 x 2
100 x (2)2
Snatch Pull:
110 x 3
110 x 3
120 x 3
130 x 3
100kg Snatch
Tuesday, March 8, 2022
2022MAR08 (BASIC D1.W11)
Front Squat:
20 x (3)4
50 x (3)2
70 x 3
90 x 3
110 x (3)2
Clean + Push Press:
30 x (1+1)4
50 x (1+1)2
60 x (1+1)1
80 x (1+1)1
100 x (1+1)2
Clean Pull:
120 x 3
140 x (3)2
100kg Clean + Push Press
Sunday, March 6, 2022
2022MAR06 (BASIC D6.W10)
Back Squat:
20 x (3)4
70 x (3)2
120 x (3)2
150 x (3)2
Snatch:
30 x (1)4
50 x (1)4
60 x 2
65 x 2
85 x 2
95 x (2)2
Snatch Pull:
105 x 3
115 x 3
125 x 3
95kg Snatch
Saturday, March 5, 2022
2022MAR05 (BASIC D5.W10)
Front Squat:
20 x (3)4
Negative Front Squat + (AK) Hang Clean:
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
100 x (1+1)2
110 x (1+1)2
120 x (1+M)1
120 x (1+1)1
Clean + Push Press:
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
110 x (1+1)1
Clean Pull:
120 x 3
130 x 3
140 x 3
110kg Clean + Push Press
Thursday, March 3, 2022
2022MAR03 (BASIC D4.W10)
Back Squat:
20 x (3)4
70 x (3)2
110 x (3)2
140 x (3)2
Snatch:
20 x (2)2
30 x (2)2
50 x (2)4
70 x (2)2
90 x (2)2
Snatch Pull:
110 x 3
130 x 3
90kg Snatch
Tuesday, March 1, 2022
2022MAR01 (BASIC D3.W10)
Front Squat:
20 x (3)4
70 x (3)2
90 x (3)2
110 x (3)2
Clean + Push Press:
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
130 x 3
100kg Clean + Push Press
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