20 x (2)3
35 x (2)2
45 x (2)2
65 x (2)2
85 x (2)2
105 x (2)2
110 x 1
12" Block Snatch Pull:
130 x 3
140 x 3
100kg 12" Block Snatch
Friday, April 29, 2022
Thursday, April 28, 2022
2022APR28 (POWER D7.W6)
Front Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x (3)2
120 x 3
140 x 3
160 x 1
140 x 3
170 x 1
140 x 3
170kg Front Squat
Wednesday, April 27, 2022
2022APR27 (POWER D6.W6)
6" Block Clean + Split Jerk:
20 x (1+1)2
30 x (2+1)3
40 x (2+1)2
70 x (2+1)2
90 x (2+1)2
110 x (2+1)1
130 x (1+1)2
135 x M
135 x (1+1)1
6" Block Power Clean + Split Jerk:
135 x M
135 x M
135 x (1+1)1
6" Block Clean Pull:
130 x 3
140 x 3
150 x 3
130kg and 135kg 6" Block Clean + Split Jerk
Tuesday, April 26, 2022
2022APR26 (POWER D5.W6)
Back Squat:
20 x (3)4
50 x 3
70 x 3
100 x 3
120 x 3
150 x 3
170 x 3
190 x 1
170 x 3
190 x 1
170 x 3
190 x 1
190kg Back Squat
Monday, April 25, 2022
2022APR25 (POWER D4.W6)
Snatch:
20 x (2)2
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
100 x 1
80 x 1
90 x 1
100 x 1
85 x 1
95 x 1
105 x 1
Snatch Pull:
125 x 3
125 x 3
132.5 x 3
100kg and 105kg Snatch
Sunday, April 24, 2022
2022APR24 (POWER D3.W6)
Front Squat:
20 x (3)3
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2
140 x 3
160 x 1
160kg Front Squat
Saturday, April 23, 2022
2022APR23 (POWER D2.W6)
Power Clean + Split Jerk:
20 x (1+1)4
30 x (1+1)4
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
110 x C
110 x (1+1)2
120 x (1+1)1
125 x M
120 x (1+1)1
Clean + Split Jerk:
50 x (1+1)2
70 x (1+1)2
100 x (1+1)2
120 x (1+1)2
Clean Pull:
150 x 3
170 x 3
120kg Clean + Split Jerk
Friday, April 22, 2022
2022APR22 (POWER D1.W6)
Back Squat:
20 x (3)4
60 x (3)2
100 x (3)2
140 x (3)2
180 x (3)2
205 x 1
180 x 2
140 x 3
100 x 4
180kg and 205kg Back Squat
Thursday, April 21, 2022
2022APR21 (POWER D7.W5)
24" Block Snatch:
20 x (3)2
30 x (2)2
40 x (2)2
50 x (2)2
60 x (2)2
70 x (2)2
80 x 1
90 x 1
100 x 1
85 x 1
95 x 1
105 x (M)2
105 x 1
24" Block Snatch Pull:
115 x 3
125 x (3)3
105kg 24" Block Snatch
Wednesday, April 20, 2022
2022APR20 (POWER D6.W5)
Front Squat:
20 x (3)3
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
160 x 2
180 x M
160kg Front Squat
Tuesday, April 19, 2022
2022APR19 (POWER D5.W5)
24" Block Clean + Split Jerk:
20 x (2+2)2
30 x (2+1)2
50 x (2+1)2
70 x (2+1)2
90 x (2+1)2
110 x (2+1)2
130 x (2+1)1
24" Block Clean:
150 x M
150 x 1
160 x C
24" Block Clean Pull:
160 x 3
180 x 3
200 x 3
150kg 24" Block Clean
Monday, April 18, 2022
2022APR18 (POWER D4.W5)
Back Squat:
20 x (3)3
70 x (3)2
120 x (3)2
170 x (3)3
220 x Walk Out
170 x (3)1
170kg Back Squat
Sunday, April 17, 2022
2022APR17 (POWER D3.W5)
18" Block Snatch:
30 x (2)2
30 x (2)2
50 x (2)2
70 x (2)2
90 x (2)2
100 x (2)3
100 x (M)2
100 x (1/M)1
105 x (1)1
18" Block Snatch Pull:
115 x 3
125 x 3
137.5 x 3
105kg 18" Block Snatch
Saturday, April 16, 2022
2022APR16 (POWER D2.W5)
Front Squat:
20 x (3)3
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2
140 x (3)2
140kg Front Squat
Friday, April 15, 2022
2022APR15 (POWER D1.W5)
12" Block Power Clean + Split Jerk:
20 x (2+1)3
30 x (2+1)4
50 x (2+1)2
70 x (2+1)2
100 x (2+1)2
120 x (2+1)2
140 x (C)
Clean + Split Jerk:
120 x (2+1)1
12" Block Clean Pull:
140 x 3
150 x 3
170 x 3
120kg 18" Block Clean + Split Jerk
Thursday, April 14, 2022
2022APR14 (POWER D7.W4)
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x 3
120 x 3
150 x 3
170 x 3
200 x 1
170 x 3
120 x 3
Back Squat to Squat Jerk:
20 x (3+3)1
40 x (3+3)1
60 x (3+3)1
80 x (3+3)1
100 x (3+3)1
170kg and 200kg Back Squat
Wednesday, April 13, 2022
2022APR13 (POWER D6.W4)
12" Block Snatch:
20 x (2)2
30 x (2)2
50 x 2
60 x 2
70 x 2
80 x 2
60 x 2
80 x 2
90 x 2
70 x 2
90 x 2
100 x 2
80 x 2
100 x 1
110 x M
90 x M
90 x 1
100 x 1
80 x (2)3
100kg 12" Block Snatch
Tuesday, April 12, 2022
2022APR12 (POWER D5.W4)
Front Squat:
20 x (3)4
40 x (3)2
70 x (3)2
90 x (3)2
120 x (3)2
140 x 3
150 x 3
170 x 1
170kg Front Squat
Monday, April 11, 2022
2022APR11 (POWER D4.W4)
6" Block Power Clean + Split Jerk:
20 x (3+1)2
30 x (2+1)2
40 x (2+1)2
50 x (2+1)2
70 x (2+1)2
90 x (2+1)2
100 x (2+1)2
110 x (2+1)2
120 x (2+1)2
Power Clean:
140 x (M)3
140 x 1
140 x M
140 x 1
6" Block Clean Pull:
150 x 3
160 x (3)2
140kg 6" Block Power Clean
Sunday, April 10, 2022
2022APR10 (POWER D3.W4)
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x 3
120 x 3
150 x 3
170 x 3
150 x 3
120 x 3
Back Squat to Squat Jerk:
20 x (3+3)2
30 x (3+3)1
50 x (3+3)1
70 x (3+3)1
90 x (3+3)1
170kg Back Squat
Saturday, April 9, 2022
2022APR09 (POWER D2.W4)
6" Block Snatch Pull:
20 x 2
30 x (2)2
70 x (2)2
90 x 2
110 x 3
130 x 3
6" Block Snatch:
50 x (2)3
70 x (3)2
80 x 2
60 x 2
80 x 2
90 x 2
70 x 2
90 x 2
100 x 2
80 x 2
100 x 2
110 x C
102.5 x 2
105 x 2
6" Block Snatch Pull:
120 x 3
120 x 3
150 x 3
150kg 6" Block Snatch Pull
Friday, April 8, 2022
2022APR08 (POWER D1.W4)
Front Squat:
20 x (3)3
50 x (3)2
70 x (3)2
100 x (3)2
120 x (3)2
150 x 2
150kg Front Squat
Thursday, April 7, 2022
2022APR07 (POWER D7.W3)
Clean Pull:
20 x (3)2
20 x (3)2
50 x (3)2
70 x 3
90 x 3
110 x 3
130 x 3
150 x 3
Power Clean:
50 x (3)2
70 x 3
90 x 3
110 x 3
130 x M
120 x (1)2
125 x 1
130 x 1
110 x (2)2
120 x (2)2
140 x M
110kg and 120kg Power Clean
Wednesday, April 6, 2022
2022APR06 (POWER D6.W3)
Back Squat:
20 x (3)4
70 x (3)2
100 x (3)2
120 x (3)2
140 x 3
160 x 3
180 x 3
160 x 3
120 x 3
Back Squat to Squat Jerk:
20 x (3+3)1
40 x (3+3)1
60 x (3+3)1
80 x (3+3)2
180kg Back Squat
Tuesday, April 5, 2022
2022APR05 (POWER D5.W3)
24" Block Snatch:
20 x (2)2
30 x (2)2
40 x (2)2
50 x (2)2
60 x (2)2
70 x (2)2
80 x (2)2
90 x (2)2
100 x (2)2
110 x (M)2
90 x (2)1
24" Block Snatch Pull:
110 x 3
120 x 3
130 x 3
Snatch Pull + Snatch
60 x (1+1)2
60 x (1+1)2
Snatch:
80 x 1
90 x 1
100 x 1
110 x 1
110kg Snatch
Monday, April 4, 2022
2022APR04 (POWER D4.W3)
Front Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)1
120 x (3)1
140 x (3)1
140kg x 3 Front Squat
Sunday, April 3, 2022
2022APR03 (POWER D3.W3)
18" Block Clean:
20 x 3
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 2
120 x (2)3
18" Block Power Clean:
100 x 3
120 x 2
140 x (M)2
Clean Pull:
140 x (3)2
160 x (3)1
120kg x 2 18" Block Clean
Saturday, April 2, 2022
2022APR02 (POWER D2.W3)
Back Squat:
20 x (3)2
70 x (3)2
90 x (3)2
110 x (3)2
130 x (3)2
150 x (3)2
Back Squat to Squat Jerk:
20 x (3+3)1
50 x (3+3)1
70 x (3+3)1
150kg x 3 Back Squat
Friday, April 1, 2022
2022APR01 (POWER D1.W3)
18" Block Snatch Pull + Snatch:
20 x (3+3)3
30 x (1+1)4
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
100 x (1+1)2
110 x C
100 x (1+1)1
Snatch Pull:
100 x 3
100 x 3
110 x 3
120 x 3
100kg 18" Block Snatch Pull + Snatch
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