Back Squat 365 Clean and Jerk 290

Front Squat 335 Snatch 245

Power Clean 275 Clean 300
Power Snatch 200 Jerk 300

Week 1 Day 1 Day 2 Day 3

Power Snatch 100 3r Power Clean 137.5 3r Power Snatch 100
120 3r 165 3r 120
140 3r3s 192.5 3r3s 140
CJ 145 3r Snatch Pull 196 5r3s BTN Push Press 122.5
174 3r Front Squat 167.5 5r 147
203 3r3s 201 5r 171.5
Clean Pull 240 5r3s 234.5 5r3s Back Squat 182.5
Back Squat 182.5 5r RDL 210 5r3s 219
219 5r 255.5
255.5 5r3s
Week 2 Day 1 Day 2 Day 3
Power Snatch 100 3r Power Clean 137.5 3r Power Snatch 100
120 3r 165 3r 120
140 3r 192.5 3r 120
150 3r5s 206.25 3r5s 150
Clean and Jerk 145 5r Snatch Pull 208.25 5r4s BTN Push Press 183.75
174 5r Front Squat 167.5 5r Back Squat 182.5
203 5r 201 5r 219
217.5 5r4s 234.5 5r 255.5
Clean Pull 255 5r5s 251.25 5r4s 273.75
Back Squat 182.5 5r RDL 225 5r5s
219 5r
255.5 5r
273.75 5r4s
Press 183.75 5r5s

Week 3 Day 1 Day 2 Day 3

Power Snatch 100 3r Power Clean 137.5 3r Power Snatch 100
120 3r 165 3r 120
130 3r2s 178.75 3r2s 130
Clean and Jerk 145 3r Snatch Pull 122.5 5r BTN Push Press 159.25
174 3r 147 5r Back Squat 182.5
188.5 3r2s 159.25 5r2s 219
Clean Pull 225 5r2s RDL 195 5r2s 237.25
Back Squat 182.5 5r
219 5r
237.25 5r2s
Press 159.25 5r2s

Week 4 Day 1 Day 2 Day 3

Power Snatch 100 3r Power Clean 137.5 3r Power Snatch 100
120 3r 165 3r 120
140 3r 192.5 3r 140
150 3r 206.25 3r 150
160 3r3s 220 3r3s 160
Clean and Jerk 145 3r Snatch Pull 220.5 5r3s BTN Push Press 196
174 3r Front Squat 167.5 5r Back Squat 182.5
203 3r 201 5r 219
217.5 3r 234.5 5r 255.5
232 3r3s 251.25 5r 273.75
Clean Pull 270 5r3s 268 5r3s 292
Back Squat 182.5 5r RDL 240 5r3s
219 5r
255.5 5r
273.75 5r
292 5r3s

Week 5 Day 1 Day 2 Day 3

Power Snatch 100 2r Snatch 122.5 2r Hang Snatch 100
120 2r 147 2r 120
140 2r 171.5 2r 140
150 2r 183.75 2r 150
160 2r 196 2r 160
170 2r 208.25 2r 170
180 2r3s 220.5 2r3s 180
Clean and Jerk 145 2r Snatch Pull 245 3r3s BTN Push Press 122.5
174 2r Jerk 150 2r 147
203 2r 180 2r 171.5
217.5 2r 210 2r 183.75
232 2r 225 2r 196
246.5 2r 240 2r 208.25
261 2r3s 255 2r 220.5
Clean Pull 300 3r3s 270 2r3s Back Squat 182.5
Back Squat 182.5 3r Front Squat 167.5 3r 219
219 3r 201 3r 255.5
255.5 3r 234.5 3r 273.75
292 3r 251.25 3r 292
310.25 3r 268 3r 310.25
328.5 3r3s 284.75 3r 328.5
301.5 3r3s Clean Pull 300
 RDL 270 3r3s

Week 6 Day 1 Day 2 Day 3

Power Snatch 100 2r Snatch 122.5 2r Hang Snatch 100
120 2r 147 2r 120
140 2r 171.5 2r 140
150 2r 183.75 2r 150
160 2r 196 2r 160
170 2r5s 208.25 2r5s 170
Clean and Jerk 145 Snatch Pull 232.75 3r5s BTN Push Press 122.5
174 2r Jerk 150 2r 147
203 2r 180 2r 171.5
217.5 2r 210 2r 183.75
232 2r 225 2r 196
246.5 2r5s 240 2r 208.25
Clean Pull 285 3r5s 255 2r5s Back Squat 182.5
Back Squat 182.5 3r Front Squat 167.5 3r 219
219 3r 201 3r 255.5
255.5 3r 234.5 3r 292
292 3r 251.25 3r 310.25
310.25 3r5s 268 3r Clean Pull 285
284.75 3r5s
RDL 255 3r5s
Week 7 Day 1 Day 2 Day 3
Power Snatch 100 2r Snatch 122.5 2r Hang Snatch 100
120 2r 147 2r 120
140 2r2s 171.5 2r2s 140
Clean and Jerk 145 2r Snatch Pull 196 3r2s BTN Push Press 122.5
174 2r Jerk 150 2r 147
203 2r2s 180 2r 171.5
Back Squat 182.5 3r 210 2r2s Back Squat 182.5
219 3r Front Squat 167.5 3r 219
255.5 3r2s 201 3r 255.5
234.5 3r2s Clean Pull 240
RDL 210 3r2s
Week 8 Day 1 Day 2 Day 3
Power Snatch 100 2r Snatch 122.5 2r Hang Snatch 100
120 2r 147 2r 120
140 2r 171.5 2r 140
150 2r 183.75 2r 150
160 2r 196 2r 160
170 2r 208.25 2r 170
180 2r3s 220.5 2r3s 180
Clean and Jerk 145 2r Snatch Pull 245 3r3s BTN Push Press 122.5
174 2r Jerk 150 2r 147
203 2r 180 2r 171.5
217.5 2r 210 2r 183.75
232 2r 225 2r 196
246.5 2r 240 2r 208.25
261 2r3s 255 2r 220.5
Clean Pull 300 3r3s 270 2r3s Back Squat 182.5
Back Squat 182.5 3r Front Squat 167.5 3r 219
219 3r 201 3r 255.5
255.5 3r 234.5 3r 273.75
292 3r 251.25 3r 292
310.25 3r 268 3r 310.25
328.5 3r3s 284.75 3r 328.5
301.5 3r3s Clean Pull 300
Week 9 Day 1 Day 2 Day 3
Hang Snatch 150 2r3s Snatch 183.75 2r2s Power Snatch 150
160 1r3s 196 1r3s 160
170 1r2s Clean Pull 285 3r3s Push Press 183.75
Clean and Jerk 217.5 2r2s 300 2r2s 196
232 2r Jerk 225 2r2s Back Squat 273.75
232 1r2s 240 1r3s 292
246.5 1r2s 255 1r3s 310.25
Snatch Pull 245 3r3s Front Squat 251.25 3r3s
257.25 2r2s 268 3r3s
Back Squat 273.75 5r2s 284.75 2r3s
292 3r3s
310.25 2r2s

Week 10 Day 1 Day 2 Day 3

Hang Snatch 150 2r2s Snatch 183.75 2r2s Power Snatch 150
160 1r2s 196 1r2s 160
170 1r1s 208.25 1r2s 170
180 1r2s 220.5 1r2s Push Press 183.75
Clean and Jerk 217.5 2r2s 196 2r2s 196
232 1r2s 208.25 2r2s 208.25
246.5 1r3s Jerk 225 2r2s Back Squat 273.75
261 1r3s 240 1r2s 292
Snatch Pull 245 3r3s 255 1r3s 310.25
257.25 2r2s 270 1r3s
Back Squat 273.75 4r2s Clean Pull 300 3r3s
292 4r4s 315 2r2s
310.25 2r3s Front Squat 251.25 3r2s
 268 3r3s
284.75 2r3s

Week 11 Day 1 Day 2 Day 3

Hang Snatch 150 2r2s Snatch 183.75 2r2s Power Snatch 150
160 1r3s 196 1r3s 160
Clean and Jerk 217.5 2r2s Jerk 225 2r2s Push Press 183.75
232 1r3s 240 1r3s 196
Snatch Pull 220.5 2r3s Clean Pull 270 3r2s Back Squat 273.75
Back Squat 273.75 3r2s Front Squat 251.25 3r2s 292
292 2r2s 268 2r3s

Week 12 Day 1 Day 2 Day 3

Snatch 122.5 2r Clean and Jerk 145 2r Snatch 122.5
147 2r 174 2r 147
171.5 2r 203 2r 171.5
183.75 2r 217.5 2r 183.75
196 2r 232 1r3s 196
196 2r Clean Pull 270 3r3s Snatch Pull 257.25
220.5 2r Fronts Squat 167.5 3r Back Squat 182.5
232.75 2r 201 3r 219
245 1r2s 234.5 3r 255.5
Snatch Pull 245 3r3s 251.25 3r 273.75
Back Squat 182.5 3r 268 3r 292
219 3r 284.75 3r Push Press 122.5
-255.5 3r 301.5 1r 147
273.75 3r 335 1r3s 171.5
292 2r 183.75
310.25 2r 196
328.5 2r
346.75 2r2s

Week 13 Day 1 Day 2 Day 3

Hang Snatch 150 2r3s Snatch 183.75 2r2s Snatch 183.75
160 1r3s 208.25 1r3s 196
170 1r2s Clean Pull 285 3r3s BTN Push Press 183.75
Clean and Jerk 217.5 2r2s 300 2r2s 196
232 2r Jerk 225 2r2s Back Squat 273.75
232 1r2s 240 1r3s 292
246.5 1r2s 255 1r3s 310.25
Snatch Pull 245 3r3s Front Squat 251.25 3r3s
257.25 2r2s 268 3r3s
Back Squat 273.75 5r2s 284.75 2r3s
 292 3r3s
310.25 2r2s

Week 14 Day 1 Day 2 Day 3

Hang Snatch 150 2r2s Snatch 183.75 2r2s Power Snatch 150
160 1r3s 196 1r3s 160
Clean and Jerk 217.5 2r2s Jerk 225 2r2s Push Press 183.75
232 1r3s 240 1r3s 196
Snatch Pull 245 3r2s Clean Pull 270 3r2s Back Squat 273.75
Back Squat 273.75 3r2s Front Squat 251.25 3r2s 292
292 2r2s 268 2r3s

Week 15 Day 1 Day 2 Day 3

Snatch 122.5 2r Rest Day Clean and Jerk 145
147 2r 174
171.5 2r 203
183.75 2r 217.5
208.25 1r 232
220.5 1r Clean Pull 270
232.75 1r Font Squat 167.5
245 1r2s 201
Snatch Pull 269.5 3r3s 234.5
Back Squat 182.5 3r 251.25
219 3r 268
255.5 3r 284.75
273.75 3r 0
292 2r 335
310.25 2r
328.5 2r
346.75 2r2s

Week 16 Day 1 Day 2 Day 3

Snatch 122.5 2r Rest Day Clean and Jerk 145
147 2r 174
171.5 2r 203
183.75 2r 217.5
208.25 1r 232
2205 1r Clean Pull 270
232.75 1r Front Squat 167.5
245 1r 201
Snatch Pull 269.5 3r3s 234.5
Back Squat 182.5 3r 251.25
219 3r 268
 255.5 3r 284.75
273.75 3r 301.5
292 2r 335
310.25 2r
328.5 2r
346.75 2r2s
 Day 4 Day 5 Day 6
3r REST DAY Snatch 122.5 3r Power clean+jerk 137.5 3+3
3r 147 3r 165 3+3
3r3s 171.5 3r3s 192.5 (3+3)x3
5r BTN Jerk 150 3r BTN Push Press 150 5r
5r 180 3r 180 5r
5r3s 210 3r3s 210 5r3s
5r FS 167.5 3r Back Squat 182.5 5r
5r 201 3r 219 5r
5r3s 234.5 3r3s 255.5 5r3s
RDL 210 3r3s Snatch Pull 196 3r3s
Day 4 Day 5 Day 6
5r REST DAY Snatch 122.5 3r Power Clean and Jerk 145 3r
5r 147 3r 174 3r
5r 171.5 3r 203 3r
5r3s 183.75 3r5s 217.5 3r5s
5r5s BTN Jerk 150 3r BTN Push Press 122.5 5r
5r 180 3r 147 5r
5r 210 3r 171.5 5r
5r 225 3r5s 183.75 5r5s
5r5s RDL 225 5r5s Back Squat 182.5 5r
219 5r
255.5 5r
273.75 5r5s
Snatch Pull 208.25 5r5s

Day 4 Day 5 Day 6

3r Rest Day Snatch 122.5 3r Power Clean+Power Je 137.5 3r
3r 147 3r 165 3r
3r2s 159.25 3r2s 178.75 3r2s
5r2s Jerk 150 3r BTN Push Press 122.5 5r
5r2s 180 3r 147 5r
5r2s 195 3r2s 159.25 5r2s
5r2s RDL 195 5r2s Back Squat 182.5 5r
219 5r
237.25 5r2s
Snatch Pull 183.75 5r2s
 DAY 4 Day 5 Day 6
3r Rest Day Snatch 122.5 3r Power Clean+Jerk 137.5 3r
3r 147 3r 165 3r
3r 171.5 3r 192.5 3r
3r 183.75 3r 206.25 3r
3r3s 196 3r3s 220 3r3s
5r3s BTN Jerk 150 3r BTN Push Press 122.5 5r
5r 180 3r 147 5r
5r 210 3r 171.5 5r
5r 225 3r 183.75 5r
5r 240 3r3s 196 5r3s
5r3s RDL 240 5r3s Back Squat 182.5 5r
219 5r
255.5 5r
273.75 5r
292 5r3s
Snatch Pull 196 5r3s

Day 4 Day 5 Day 6

2r Rest Day Snatch 122.5 2r Clean and Jerk 145 2r
2r 147 2r 174 2r
2r 171.5 2r 203 2r
2r 183.75 2r 217.5 2r
2r 196 2r 232 2r
2r 208.25 2r 246.5 2r
2r3s 220.5 2r3s 261 2r3s
3r Snatch Pull 245 3r3s BTN Push Press 122.5 3r
3r BTN Jerk 150 2r 147 3r
3r 180 2r 171.5 3r
3r 210 2r 183.75 3r
3r 225 2r 196 3r
3r 240 2r 208.25 3r
3r3s 255 2r 220.5 3r3s
2r 270 2r3s Back Squat 182.5 3r
2r Front Squat 167.5 3r 219 3r
2r 201 3r 255.5 3r
2r 234.5 3r 273.75 3r
2r 251.25 3r 292 3r
2r 268 3r 310.25 3r
2r3s 284.75 3r 328.5 3r3s
3r3s 301.5 3r3s
 Day 4 Day 5 Day 6
2r Rest Day Snatch 122.5 2r Clean and Jerk 145 2r
2r 147 2r 174 2r
2r 171.5 2r 203 2r
2r 183.75 2r 217.5 2r
2r 196 2r 232 2r
2r5s 208.25 2r5 246.5 2r5s
3r Snatch Pull 232.75 3r5s BTN Push Press 122.5 3r
3r BTN Jerk 150 2r 147 3r
3r 180 2r 171.5 3r
3r 210 2r 183.75 3r
3r 225 2r 196 3r
3r5s 240 2r 208.25 3r5s
3r 255 2r5s Back Squat 182.5 3r
3r Front Squat 167.5 3r 219 3r
3r 201 3r 255.5 3r
3r 234.5 3r 273.75 3r
3r5s 251.25 3r 292 3r
3r5s 268 3r 310.25 3r5s
284.75 3r5s

Day 4 Day 5 Day 6

2r Rest Day Snatch 122.5 2r Clean and Jerk 145 2r
2r 147 2r 174 2r
2r2s 171.5 2r2s 203 2r2s
3r Snatch Pull 196 3r2s BTN Push Press 122.5 3r
3r BTN Jerk 150 2r 147 3r
3r2s 180 2r 171.5 3r2s
3r 210 2r2s Back Squat 182.5 3r
3r Front Squat 167.5 3r 219 3r
3r2s 201 3r 255.5 3r2s
3r2s 234.5 3r2s

Day 4 Day 5 Day 6

2r Rest Day Snatch 122.5 2r Clean and Jerk 145 2r
2r 147 2r 174 2r
2r 171.5 2r 203 2r
2r 183.75 2rr 217.5 2r
2r 196 2r 232 2r
2r 208.25 2r 246.5 2r
2r3s 220.5 2r3s 261 2r3s
3r Snatch Pull 245 3r3s BTN Push Press 122.5 3r
3r BTN Jerk 150 2r 147 3r
3r 180 2r 171.5 3r
3r 210 2r 183.75 3r
3r 225 2r 196 3r
3r 240 2r 208.25 3r
3r3s 255 2r 220.5 3r3s
3r 270 2r3s Back Squat 182.5 3r
3r Front Squat 167.5 3r 219 3r
3r 201 3r 255.5 3r
3r 234.5 3r 273.75 3r
3r 251.25 3r 292 3r
3r 268 3r 310.25 3r
3r3s 284.75 3r 328.5 3r3s
3r3s 301.5 3r3s
Day 4 Day 5 Day 6
2r2s Rest Day Snatch 183.75 2r2s Clean and Jerk 217.5 2r3s
1r3s 196 1r2s 232 1r1s
3r2s 208.25 1r2s 246.5 1r1s
2r3s BTN Push Press 183.75 3r2s 261 1r2s
4r2s 196 2r3s 217.5 2r3s
2r3s Front Squat 251.25 3r3s 232 2r2s
2r3s 268 3r3s Snatch Pull 232.75 3r3s
284.75 2r3s 245 2r2s
Clean Pull 285 3r3s Back Squat 273.75 4r2s
300 2r2s 292 2r3s
310.25 2r3s

Day 4 Day 5 Day 6

2r2s Rest Day Snatch 183.75 2r2s Clean and Jerk 217.5 2r2s
1r1s 196 1r3s 232 1r2s
1r3s 208.25 1r2s 246.5 1r
3r2s BTN Push Press 183.75 3r2s 261 1r3s
2r1s 196 2r 275.5 1r2s
2r3s 208.25 2r3s Clean Pull 300 3r3s
4r3s Front Squat 251.25 3r3s 315 2r2s
3r3s 268 3r3s Front Squat 251.25 3r3s
2r3s 284.75 2r3s 268 2r2s
Clean Pull 300 3r3s 284.75 2r3s
315 2r2s
 Day 4 Day 5 Day 6
2r2s Rest Day Snatch 183.75 2r2s Clean and Jerk 217.5 2r2s
1r3s 196 1r3s 232 1r3s
3r2s BTN Push Press 183.75 3r2s Clean Pull 240 3r2s
2r2s 196 2r2s Front Squat 251.25 3r2s
3r2s Front Squat 251.25 3r2s 240 2r2s
2r2s 268 2r2s
Clean Pull 270 3r2s

Day 4 Day 5 Day 6 Day 7

2r Rest Day Clean and Jerk 145 2r Rest Day Rest Day
2r 174 2r
2r 217.5 2r
2r 232 2r
1r4s 261 1r
3r3s 275.5 1r
3r 290 1r2s
3r Clean Pull 330 2r3s
3r Front Squat 167.5 3r
3r 201 3r
3r3s 234.5 3r
3r 268 2r2s
3r
3r
3r
3r2s

Day 4 Day 5 Day 6

2r2s Rest Day Snatch 183.75 2r2s Clean and Jerk 217.5 2r3s
1r3s 196 1r3s 232 1r
3r2s 208.25 1r2s 246.5 1r
2r3s BTN Push Press 183.75 3r2s 261 1r2s
4r2w 196 2r3s 217.5 3r2s
3r3s Front Squat 251.25 3r3s 232 2r2s
2r3s 268 3r3s Snatch Pull 232.75 3r3s
284.75 2r3s 245 2r2s
Clean Pull 285 3r3s Back Squat 273.75 3r2s
300 2r2s 292 3r3s
 310.25 2r3s

Day 4 Day 5 Day 6

2r2s Rest Day Snatch 183.75 2r2s Clean and Jerk 217.5 2r2s
1r3s 196 1r3s 232 1r3s
3r2s BTN Push Press 183.75 3r2s Clean Pull 270 3r2s
1r2s 196 2r3s Front Squat 251.25 3r2s
3r2s Front Squat 251.25 3r2s 268 2r2s
2r2s 268 2r3s
Clean Pull 270 3r2s

Day 4 Day 5 Day 6

2r Rest Day Snatch 122.5 2r Clean and Jerk 145 2r
2r 147 2r 174 2r
2r 171.5 2r 217.5 2r
2r 183.75 2r 232 2r
1r3s 196 1r3s 246.5 1r
3r3s Snatch Pull 257.25 3r3s 261 1r
3r Back Squat 182.5 3r 275.5 1r
3r 219 3r 290 1r2s
3r 255.5 3r Clean Pull 330 2r3s
3r 273.75 3r Front Squat 167.5 3r
3r 292 2r3s 201 3r
3r Push Press 122.5 3r 234.5 3r
1r 147 3r 268 2r3s
1r3s 171.5 3r
183.75 3r
196 2r2s

Day 4 Day 5 Day 6

2r Rest Day Snatch 122.5 2r Clean and Jerk 145 2r
2r 147 2r 174 2r
2r 171.5 2r 217.5 2r
2r 18375 2r 232 2r
1r3s 196 1r3s 261 1r
3r3s Snatch Pull 257.25 3r3s 275.5 1r
3r Back Squat 182.5 3r 290 1r2s
3r 219 3r Clean Pull 330 2r3s
3r 255.5 3r Front Squat 167.5 3r
3r 273.75 3r 201 3r
3r 292 3r3s 234.5 3r
3r Push Press 122.5 3r 268 2r3s
1r 147 3r
1r3s 171.5 3r
183.75 3r
196 3r2s
Day 7
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