Strongman Block I

Welcome
Please do the following:

1) Watch the introductory video here: https://youtu.be/tsiEDeC6aSg

2) Look over the included PDF document for instructions.

3) Using the drop-down cells on the ""Exercise Selection"" tab select your movements for this templa
recommended exercises.

4)Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIG

5) Email [email protected] if you have any problems

Updated 2.28.2021
ongman Block I

utu.be/tsiEDeC6aSg

ructions.

election"" tab select your movements for this template. It comes pre-filled with our

tarting this template in the highlighted cell to the RIGHT

ve any problems
Date

###

Updated 2.28.2021
 CALCULATORS

ESTIMATED ONE-REP MAX CALCULATOR

This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.

HOW TO USE

In the table below, enter the weight lifted on the row corresponding with the RPE and Rep scheme for which you wish to calculate your esti

Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE
 KNOWN 9 RPE

KNOWN 8 RPE

ESTIMATED 1 REP MAX 0 0 0 0 0 0 0

ESTIMATED RPE CALCULATOR

One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE
different levels of RPE and number of reps.
 1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

10 RPE 0 0 0 0 0 0 0

9.5 RPE 0 0 0 0 0 0 0

9.0 RPE 0 0 0 0 0 0 0

8.5 RPE 0 0 0 0 0 0 0

8.0 RPE 0 0 0 0 0 0 0

7.5 RPE 0 0 0 0 0 0 0

7.0 RPE 0 0 0 0 0 0 0

6.5 RPE 0 0 0 0 0 0 0
ALCULATORS

PE (Rated Perceived Exertion) and number of reps.

and Rep scheme for which you wish to calculate your estimated one-rep max.

l be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

 0 0 0

ill populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
8 REPS 9 REPS 10 REPS

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
•Select the exercises you'd like to perform each day from the d
•If you don't see the exercise you prefer, you can write-in any e
• The use of a lifting belt, straps, wraps, sleeves, or other traini

DAY 1 TRAINING SELECTION

Exercise 1 Back Squat

Exercise 2 Snatch Grip DL

Exercise 3 Split Squat

DAY 2 TRAINING SELECTION

Exercise 1 Overhead Press (Strict)

Exercise 2 Push Press

Exercise 3 Close Grip Bench Supersetted With Pend

m each day from the drop-down menus below.
you can write-in any exercise in the yellow write-in sections and then select th
sleeves, or other training gear is completely up to the individual and their prefe

ELECTION WRITE-IN SECTION

Back Squat

Snatch Grip DL

Split Squat

ELECTION WRITE-IN SECTION

head Press (Strict)

 Push Press

Supersetted With Pendlay Rows

ons and then select them from the drop-down menus for each day's exercise.
vidual and their preferences.

DAY 3 TRAINING SELECTION

Exercise 1 Deadlift

Exercise 2 Box Squat

Exercise 3 Ukranian Deadlift

DAY 4 TRAINING SESSION

Exercise 1 High Incline (~45*) Bench Press

Exercise 2 Power Jerk

Exercise 3 Standing DB Press

 h day's exercise.

WRITE-IN SECTION

dlift

WRITE-IN SECTION

nch Press
ess
 1
Day 1

Exercise One Back Squat

Exercise Snatch Grip DL

Two
Week One

Exercise Split Squat

Three

Notes

Exercise ~60ft Sled Push (light

Four

-9
Day 1
 Exercise One Back Squat

Exercise Snatch Grip DL

Two
Week Two

Exercise
Three Split Squat

Notes

Exercise ~60ft Sled Push (light)

Four

-19
Day 1

Exercise One Back Squat

hree
Week Three
Exercise
Two Snatch Grip DL

Exercise
Three Split Squat

Notes

Exercise
Four ~60ft Sled Push (light)

-29
Day 1

Exercise One Back Squat

Exercise
eek Four

Two Snatch Grip DL

Week Fou
Exercise Split Squat
Three

Notes

Exercise
Four ~60ft Sled Push (moderate w

-39
Day 1
Week

Exercise One Back Squat

Exercise
Snatch Grip DL
Week Five

Two

Exercise Split Squat

Three
Wee
Notes

Exercise
Four ~60ft Sled Push (moderate w
 Day 1
8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. Exercise One
No Back Off Sets

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8.

Rest 5 minutes. Then, using 60% of Estimated Exercise
1RM, do 3 reps every minute on the minute for 4 Two
minutes.

12-15 reps @ RPE 7 x 2 sets (reps/leg) Exercise

Three

Notes

~60ft Sled Push (light) x 6 sets EMOM Exercise

Four

Day 1
 8 reps @ RPE 7 (71% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes

using 63% e1RM Exercise
[60% should be calculated off estimated max Two
Deadlift from the floor]

Exercise
12-15 reps @ RPE 7 x 2 sets (reps/leg) Three

Notes

~60ft Sled Push (light) x 10 sets EMOM Exercise

Four

Day 1
8 reps @ RPE 7 (71% of 1RM) x 2 sets, 8 reps @
RPE 8 (74% of 1RM) x 1 set Exercise One
 3 reps Every Minute on the Minute x 8 minutes Exercise
using 66% e1RM Two

12-15 reps @ RPE 7 x 3 sets Exercise

(reps/leg) Three

Notes

Exercise
~60ft Sled Push (light) x 10 sets EMOM Four

Day 1

8 reps @ RPE 8 (74% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes Exercise

using 69% e1RM Two
 12-15 reps @ RPE 7 x 3 sets Exercise
(reps/leg) Three

Notes

Exercise
Sled Push (moderate weight) x 10 sets EMOM Four

Day 1

8 reps @ RPE 8 (74% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes Exercise

using 72% e1RM Two

12-15 reps @ RPE 7 x 3 sets Exercise

(reps/leg) Three
 Notes

Exercise
Sled Push (moderate weight) x 10 sets EMOM Four
 Day 2

Overhead Press (Strict)

Push Press

Close Grip Bench Supersetted

With Pendlay Rows

Arms: 10 reps @ RPE 6-7 x 3 sets

Day 2
 Overhead Press (Strict)

Push Press

Close Grip Bench Supersetted

With Pendlay Rows

Arms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

4-6 reps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 2

Overhead Press (Strict)

 Push Press

Close Grip Bench Supersetted

With Pendlay Rows

Arms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

4-6 reps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 2

Overhead Press (Strict)

Push Press
Close Grip Bench Supersetted
With Pendlay Rows

Arms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

4-6 reps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 2

Overhead Press (Strict)

Push Press

Close Grip Bench Supersetted

With Pendlay Rows
Arms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,
4-6 reps, 20 sec rest, continue for 5 sets of 4-6 reps
 Day 2
8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. Exercise One
No Back Off Sets

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8.

Rest 5 minutes. Then, using 60% of Estimated Exercise
1RM, do 3 reps every minute on the minute for 4 Two
minutes.

12-15 reps @ RPE 7 x 2 sets For Each Exercise Exercise

Three

Notes

Arms: 10 reps @ RPE 6-7 x 3 sets Exercise

Four

Day 2
 8 reps @ RPE 7 (71% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes

using 63% e1RM Exercise
[60% should be calculated off estimated max Two
Deadlift from the floor]

Exercise
12-15 reps @ RPE 7 x 2 sets For Each Exercise Three

Notes

yo-Reps): 14-16 reps @ RPE 8, 20 sec rest, Exercise

20 sec rest, continue for 5 sets of 4-6 reps Four

Day 2

8 reps @ RPE 8 (74% of 1RM) x 3 sets Exercise One

 3 reps Every Minute on the Minute x 8 minutes Exercise
using 66% e1RM Two

Exercise
12-15 reps @ RPE 7 x 3 sets For Each Exercise Three

Notes

yo-Reps): 14-16 reps @ RPE 8, 20 sec rest, Exercise

20 sec rest, continue for 5 sets of 4-6 reps Four

Day 2

8 reps @ RPE 8 (74% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes Exercise

using 69% e1RM Two
 12-15 reps @ RPE 7 x 3 sets For Each Exercise Exercise
Three

Notes

yo-Reps): 14-16 reps @ RPE 8, 20 sec rest, Exercise

20 sec rest, continue for 5 sets of 4-6 reps Four

Day 2

8 reps @ RPE 8 (74% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes Exercise

using 72% e1RM Two

12-15 reps @ RPE 7 x 3 sets For Each Exercise Exercise

Three
 Notes

yo-Reps): 14-16 reps @ RPE 8, 20 sec rest, Exercise

20 sec rest, continue for 5 sets of 4-6 reps Four
 Day 3

Deadlift

Box Squat

Ukranian Deadlift

~60ft Backwards Sled Drag (light) x 6 sets EMOM

Day 3
 Deadlift

Box Squat

Ukranian Deadlift

~60ft Backwards Sled Drag (light) x 10 sets EMOM

Day 3

Deadlift
 Box Squat

Ukranian Deadlift

~60ft Backwards Sled Drag (light) x 10 sets EMOM

Day 3

Deadlift

Box Squat
Ukranian Deadlift

~60ft Backwards Sled Drag (moderate weight) x 10 sets EMOM

Day 3

Deadlift

Box Squat

Ukranian Deadlift
~60ft Backwards Sled Drag (moderate weight) x 10 sets EMOM
 Day 3
8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. Exercise One
No Back Off Sets

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8.

Rest 5 minutes. Then, using 60% of Estimated Exercise
1RM, do 3 reps every minute on the minute for Two
4 minutes.

12-15 reps @ RPE 7 x 2 sets Exercise

Three

Notes

ackwards Sled Drag (light) x 6 sets EMOM Exercise

Four

Day 3
 8 reps @ RPE 7 (71% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes

using 63% e1RM Exercise
[60% should be calculated off estimated max Two
Deadlift from the floor]

Exercise
12-15 reps @ RPE 7 x 2 sets Three

Notes

ackwards Sled Drag (light) x 10 sets EMOM Exercise

Four

Day 3
8 reps @ RPE 7 (71% of 1RM) x 2 sets, 8 reps @
RPE 8 (74% of 1RM) x 1 set Exercise One
 3 reps Every Minute on the Minute x 8 minutes Exercise
using 66% e1RM Two

Exercise
12-15 reps @ RPE 7 x 3 sets Three

Notes

Exercise
ackwards Sled Drag (light) x 10 sets EMOM Four

Day 3

8 reps @ RPE 8 (74% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes Exercise

using 69% e1RM Two
 12-15 reps @ RPE 7 x 3 sets Exercise
Three

Notes

Exercise
ds Sled Drag (moderate weight) x 10 sets EMOM Four

Day 3

8 reps @ RPE 8 (74% of 1RM) x 3 sets Exercise One

3 reps Every Minute on the Minute x 8 minutes Exercise

using 72% e1RM Two

12-15 reps @ RPE 7 x 3 sets Exercise

Three
 Notes

Exercise
ds Sled Drag (moderate weight) x 10 sets EMOM Four
 Day 4
High Incline (~45*)
Bench Press

Power Jerk

Standing DB Press

Arms: 10 reps @ RPE 6-7 x 3 sets

Day 4
High Incline (~45*)
Bench Press

Power Jerk

Standing DB Press

Arms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

4-6 reps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 4
High Incline (~45*)
Bench Press
 Power Jerk

Standing DB Press

Arms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

4-6 reps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 4
High Incline (~45*)
Bench Press

Power Jerk
Standing DB Press

Arms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

4-6 reps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 4
High Incline (~45*)
Bench Press

Power Jerk

Standing DB Press
Arms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,
4-6 reps, 20 sec rest, continue for 5 sets of 4-6 reps
 Day 4
8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. Mode
No Back Off Sets

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8.

Rest 5 minutes. Then, using 60% of Estimated Single Arm
1RM, do 3 reps every minute on the minute for 4 Press
minutes.

12-15 reps @ RPE 7 x 2 sets Carry

Load

Arms: 10 reps @ RPE 6-7 x 3 sets

Day 4
 8 reps @ RPE 7 (71% of 1RM) x 3 sets Mode

3 reps Every Minute on the Minute x 8 minutes

using 63% e1RM Single Arm
[60% should be calculated off estimated max Press
Deadlift from the floor]

12-15 reps @ RPE 7 x 2 sets Carry

Load

(Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

eps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 4

8 reps @ RPE 8 (74% of 1RM) x 3 sets Mode

 3 reps Every Minute on the Minute x 8 minutes Single Arm
using 66% e1RM Press

12-15 reps @ RPE 7 x 3 sets Carry

Load

(Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

eps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 4

8 reps @ RPE 8 (74% of 1RM) x 3 sets Mode

3 reps Every Minute on the Minute x 8 minutes Single Arm

using 69% e1RM Press
 12-15 reps @ RPE 7 x 3 sets Carry

Load

(Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

eps, 20 sec rest, continue for 5 sets of 4-6 reps

Day 4

8 reps @ RPE 8 (74% of 1RM) x 3 sets Mode

3 reps Every Minute on the Minute x 8 minutes Single Arm

using 72% e1RM Press

12-15 reps @ RPE 7 x 3 sets Carry

 Load

(Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

eps, 20 sec rest, continue for 5 sets of 4-6 reps
 Day 5

Programming

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 6-7 x 2 sets

•if neither are available you can
do an odd object press (block, keg, etc.)

Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~60ft x 5 sets - EMOM

•use a weight that allows you to complete 60ft in 8-10 sec

1 Motion load to platform or over bar (48-52"): 3 reps @ RPE 5-6 x 3 sets
•60 second time limit per set
•Stone, Sandbag, or Keg

Day 5
 Programming

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 sets

•if neither are available you can
do an odd object press (block, keg, etc.)

Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~60ft x 8 sets - EMOM

•use a weight that allows you to complete 60ft in 8-10 sec

1 Motion load to platform or over bar (48-52"): 5 reps @ RPE 6-7 x 3 sets
•60 second time limit per set
•Stone, Sandbag, or Keg

Day 5

Programming
 1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 sets
•if neither are available you can
do an odd object press (block, keg, etc.)

Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~60ft x 8 sets - EMOM

•use a weight that allows you to complete 60ft in 8-10 sec

1 Motion load to platform or over bar (48-52"): 5 reps @ RPE 6-7 x 3 sets
•60 second time limit per set

Day 5

Programming

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 sets

•if neither are available you can
do an odd object press (block, keg, etc.)
Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~120ft w/ turn @ 60ft x 4
sets
(not EMOM)
•use a weight that allows you to complete 120ft in 16-22 sec

1 Motion load to platform or over bar (48-52"): 3 reps @ RPE 7-8 x 4 sets
•60 second time limit per set

Day 5

Programming

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 sets

•if neither are available you can
do an odd object press (block, keg, etc.)

Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~120ft w/ turn @ 60ft x 4

sets
(not EMOM)
•use a weight that allows you to complete 120ft in 16-22 sec
1 Motion load to platform or over bar (48-52"): 3 reps @ RPE 7-8 x 4 sets
•60 second time limit per set
 Day 5

Programming

ss [Circus DB or DB]: 5 reps/arm @ RPE 6-7 x 2 sets

•if neither are available you can
do an odd object press (block, keg, etc.)

armers, Sandbag, Husafell, etc.): ~60ft x 5 sets - EMOM

eight that allows you to complete 60ft in 8-10 sec

o platform or over bar (48-52"): 3 reps @ RPE 5-6 x 3 sets

•60 second time limit per set
•Stone, Sandbag, or Keg

Day 5
 Programming

ss [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 sets

•if neither are available you can
do an odd object press (block, keg, etc.)

armers, Sandbag, Husafell, etc.): ~60ft x 8 sets - EMOM

eight that allows you to complete 60ft in 8-10 sec

o platform or over bar (48-52"): 5 reps @ RPE 6-7 x 3 sets

•60 second time limit per set
•Stone, Sandbag, or Keg

Day 5

Programming
ss [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 sets
•if neither are available you can
do an odd object press (block, keg, etc.)

armers, Sandbag, Husafell, etc.): ~60ft x 8 sets - EMOM

eight that allows you to complete 60ft in 8-10 sec

o platform or over bar (48-52"): 5 reps @ RPE 6-7 x 3 sets

•60 second time limit per set

Day 5

Programming

ss [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 sets

•if neither are available you can
do an odd object press (block, keg, etc.)
mers, Sandbag, Husafell, etc.): ~120ft w/ turn @ 60ft x 4
sets
(not EMOM)
ight that allows you to complete 120ft in 16-22 sec

o platform or over bar (48-52"): 3 reps @ RPE 7-8 x 4 sets

•60 second time limit per set

Day 5

Programming

ss [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 sets

•if neither are available you can
do an odd object press (block, keg, etc.)

mers, Sandbag, Husafell, etc.): ~120ft w/ turn @ 60ft x 4

sets
(not EMOM)
ight that allows you to complete 120ft in 16-22 sec
o platform or over bar (48-52"): 3 reps @ RPE 7-8 x 4 sets
•60 second time limit per set
 Week 1 1 <Generator

Block Type Introduction

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Back Squat 0.0 0 REPS

Snatch Grip DL 0.0 0 REPS

TOTALS

Split Squat 0.0 0 REPS

Overhead Press (Strict) 0.0 0 REPS

Push Press 0.0 0 REPS

 Close Grip Bench Supersetted With
0.0 0 REPS

WEEK 1 T
Pendlay Rows

Deadlift 0.0 0 REPS

Box Squat 0.0 0 REPS

Ukranian Deadlift 0.0 0 REPS

High Incline (~45*) Bench Press 0.0 0 REPS

Power Jerk 0.0 0 REPS

Standing DB Press 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Back Squat

REPS & 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE

INTENSITY: Off Sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Overhead Press (Strict)

REPS & 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE

INTENSITY: Off Sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift

REPS & 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE

INTENSITY: Off Sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline (~45*) Bench Press

REPS & 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE

INTENSITY: Off Sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

1-Arm Pressing
DAY 5

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 6-7 x 2

•if neither are available you can
do an odd object press (block, keg, etc.)
nerator Input Date 2/28/2021

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
 1 EXERCISE 2
Snatch Grip DL

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE

reps @ RPE 8. No Back REPS &
Then, using 60% of Estimated 1RM, do 3 reps
INTENSITY:
minute for 4 minutes.

REST PERIODS
n work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
 1 EXERCISE 2
ct) Push Press

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE

reps @ RPE 8. No Back REPS &
Then, using 60% of Estimated 1RM, do 3 reps
INTENSITY:
minute for 4 minutes.

REST PERIODS
n work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
 1 EXERCISE 2
Box Squat

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE

reps @ RPE 8. No Back REPS &
Then, using 60% of Estimated 1RM, do 3 reps
INTENSITY:
minute for 4 minutes.

REST PERIODS
n work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Press Power Jerk

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE

reps @ RPE 8. No Back REPS &
Then, using 60% of Estimated 1RM, do 3 reps
INTENSITY:
minute for 4 minutes.

REST PERIODS
n work sets 3-5 minute rest between work
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

Carry

RPE 6-7 x 2 sets

Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~60ft x 5 set
•use a weight that allows you to complete 60ft in 8-10
etc.)
SE 2 EXERCISE
DL Split Squat

, 6 reps @ RPE 8. Rest 5 minutes.

REPS &
RM, do 3 reps every minute on the 12-15 reps @ RPE 7 x 2 s
INTENSITY:
4 minutes.

REST PERIODS
between work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Close Grip Bench Supersetted W
s
Rows

, 6 reps @ RPE 8. Rest 5 minutes.

REPS &
RM, do 3 reps every minute on the 12-15 reps @ RPE 7 x 2 sets
INTENSITY:
4 minutes.

REST PERIODS
between work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Ukranian Deadlift

, 6 reps @ RPE 8. Rest 5 minutes.

REPS &
RM, do 3 reps every minute on the 12-15 reps @ RPE 7
INTENSITY:
4 minutes.

REST PERIODS
between work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Standing DB Press

, 6 reps @ RPE 8. Rest 5 minutes.

REPS &
RM, do 3 reps every minute on the 12-15 reps @ RPE 7
INTENSITY:
4 minutes.

REST PERIODS
between work sets 2-3 Minutes rest betwee
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Load

1 Motion load to platform or over bar (48-52"): 3 reps

c.): ~60ft x 5 sets - EMOM
•60 second time limit per set
ete 60ft in 8-10 sec
•Stone, Sandbag, or Keg
CISE 3 EXERCISE
quat Day 1 Supplement 1

@ RPE 7 x 2 sets (reps/leg)

s rest between work sets

RPE INTENSITY

~60ft Sled Push (light) x 6 sets E

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 EXERCISE
rsetted With Pendlay
Day 2 Supplement 1
ws

PE 7 x 2 sets For Each Exercise

s rest between work sets

RPE INTENSITY

Arms: 10 reps @ RPE 6-7 x 3 s

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 EXERCISE
Deadlift Day 3 Supplement

reps @ RPE 7 x 2 sets

s rest between work sets

RPE INTENSITY

~60ft Backwards Sled Drag (light) x 6

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 EXERCISE
DB Press Day 4 Supplement

reps @ RPE 7 x 2 sets

s rest between work sets

 RPE INTENSITY

Arms: 10 reps @ RPE 6-7 x 3 s

0.0

0
 0%

0 REPS

0.0

0 lbs 0

48-52"): 3 reps @ RPE 5-6 x 3 sets

limit per set
ag, or Keg
WEEKLY AU
0
EXERCISE 4
Day 1 Supplement 1

~60ft Sled Push (light) x 6 sets EMOM

EXERCISE 4
Day 2 Supplement 1

Arms: 10 reps @ RPE 6-7 x 3 sets

 EXERCISE 4
Day 3 Supplement

0ft Backwards Sled Drag (light) x 6 sets EMOM

EXERCISE 4
Day 4 Supplement
Arms: 10 reps @ RPE 6-7 x 3 sets
WEEKLY AU
0
 Week 2 2

Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Back Squat 0.0 0 REPS

Snatch Grip DL 0.0 0 REPS

TOTALS

Split Squat 0.0 0 REPS

Overhead Press (Strict) 0.0 0 REPS

Push Press 0.0 0 REPS

 Close Grip Bench Supersetted With
0.0 0 REPS

WEEK 2 T
Pendlay Rows

Deadlift 0.0 0 REPS

Box Squat 0.0 0 REPS

Ukranian Deadlift 0.0 0 REPS

High Incline (~45*) Bench Press 0.0 0 REPS

Power Jerk 0.0 0 REPS

Standing DB Press 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Back Squat

REPS &
8 reps @ RPE 7 (71% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Overhead Press (Strict)

REPS &
8 reps @ RPE 7 (71% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift

REPS &
8 reps @ RPE 7 (71% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline (~45*) Bench Press

REPS &
8 reps @ RPE 7 (71% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

1-Arm Pressing
DAY 5

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 set

•if neither are available you can
do an odd object press (block, keg, etc.)
 Date 3/7/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
Snatch Grip DL

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY: [60% should be calculated off estimated max D

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
t) Push Press

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY: [60% should be calculated off estimated max D

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Box Squat

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY: [60% should be calculated off estimated max D

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Press Power Jerk

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY: [60% should be calculated off estimated max D

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

Carry

7-8 x 3 sets
Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~60ft x 8 set
•use a weight that allows you to complete 60ft in 8-10
.)
E2 EXERCISE
DL Split Squat

te x 8 minutes using 63% e1RM REPS &

12-15 reps @ RPE 7 x 2 s
mated max Deadlift from the floor] INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Close Grip Bench Supersetted W
Rows

te x 8 minutes using 63% e1RM REPS &

12-15 reps @ RPE 7 x 2 sets
mated max Deadlift from the floor] INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
Ukranian Deadlift

te x 8 minutes using 63% e1RM REPS &

12-15 reps @ RPE 7
mated max Deadlift from the floor] INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Standing DB Press

te x 8 minutes using 63% e1RM REPS &

12-15 reps @ RPE 7
mated max Deadlift from the floor] INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Load

1 Motion load to platform or over bar (48-52"): 5 reps

): ~60ft x 8 sets - EMOM
•60 second time limit per set
te 60ft in 8-10 sec
•Stone, Sandbag, or Keg
CISE 3 EXERCISE
quat ~60ft Sled Push (light) x 6 se

@ RPE 7 x 2 sets (reps/leg)

s rest between work sets

RPE INTENSITY

~60ft Sled Push (light) x 10 sets

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 EXERCISE
rsetted With Pendlay
Arms: 10 reps @ RPE 6-7 x
ws

PE 7 x 2 sets For Each Exercise

s rest between work sets

RPE INTENSITY

Arms (Myo-Reps): 14-16 reps @ RPE 8,

4-6 reps, 20 sec rest, continue for 5 set
 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 EXERCISE
~60ft Backwards Sled Drag (lig
Deadlift
EMOM

reps @ RPE 7 x 2 sets

s rest between work sets

RPE INTENSITY

~60ft Backwards Sled Drag (light) x 10

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 EXERCISE
DB Press Arms: 10 reps @ RPE 6-7 x

reps @ RPE 7 x 2 sets

s rest between work sets

 RPE INTENSITY

Arms (Myo-Reps): 14-16 reps @ RPE 8,

4-6 reps, 20 sec rest, continue for 5 set

0.0

0
 0%

0 REPS

0.0

0 lbs 0

48-52"): 5 reps @ RPE 6-7 x 3 sets

limit per set
ag, or Keg
WEEKLY AU
0
 EXERCISE 4
0ft Sled Push (light) x 6 sets EMOM

~60ft Sled Push (light) x 10 sets EMOM

 EXERCISE 4
rms: 10 reps @ RPE 6-7 x 3 sets

ms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

reps, 20 sec rest, continue for 5 sets of 4-6 reps
 EXERCISE 4
Backwards Sled Drag (light) x 6 sets
EMOM

0ft Backwards Sled Drag (light) x 10 sets EMOM

 EXERCISE 4
rms: 10 reps @ RPE 6-7 x 3 sets
ms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,
reps, 20 sec rest, continue for 5 sets of 4-6 reps
WEEKLY AU
0
 Week 3 3 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Back Squat 0.0 0 REPS

Snatch Grip DL 0.0 0 REPS

TOTALS

Split Squat 0.0 0 REPS

Overhead Press (Strict) 0.0 0 REPS

Push Press 0.0 0 REPS

 Close Grip Bench Supersetted With
0.0 0 REPS

WEEK 3 T
Pendlay Rows

Deadlift 0.0 0 REPS

Box Squat 0.0 0 REPS

Ukranian Deadlift 0.0 0 REPS

High Incline (~45*) Bench Press 0.0 0 REPS

Power Jerk 0.0 0 REPS

Standing DB Press 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Back Squat

REPS & 8 reps @ RPE 7 (71% of 1RM) x 2 sets, 8 reps

INTENSITY: (74% of 1RM) x 1 set

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Overhead Press (Strict)

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift

REPS & 8 reps @ RPE 7 (71% of 1RM) x 2 sets, 8 reps

INTENSITY: (74% of 1RM) x 1 set

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline (~45*) Bench Press

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

1-Arm Pressing
DAY 5

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 set

•if neither are available you can
do an odd object press (block, keg, etc.)
nerator Input Date 3/14/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
Snatch Grip DL

ets, 8 reps @ RPE 8 REPS & 3 reps Every Minute on the Minute x 8 minute
set INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
t) Push Press

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Box Squat

ets, 8 reps @ RPE 8 REPS & 3 reps Every Minute on the Minute x 8 minute
set INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Press Power Jerk

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

Carry

7-8 x 3 sets
Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~60ft x 8 set
•use a weight that allows you to complete 60ft in 8-10
.)
E2 EXERCISE
DL Split Squat

te x 8 minutes using 66% e1RM REPS & 12-15 reps @ RPE 7

INTENSITY: (reps/leg)

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Close Grip Bench Supersetted W
Rows

te x 8 minutes using 66% e1RM REPS &

12-15 reps @ RPE 7 x 3 sets
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
Ukranian Deadlift

te x 8 minutes using 66% e1RM REPS &

12-15 reps @ RPE 7
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Standing DB Press

te x 8 minutes using 66% e1RM REPS &

12-15 reps @ RPE 7
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Load

): ~60ft x 8 sets - EMOM 1 Motion load to platform or over bar (48-52"): 5 reps
te 60ft in 8-10 sec •60 second time limit per set
CISE 3 EXERCISE
quat ~60ft Sled Push (light) x 10 s

reps @ RPE 7 x 3 sets

(reps/leg)

s rest between work sets

RPE INTENSITY

~60ft Sled Push (light) x 10 sets

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 EXERCISE
Arms (Myo-Reps): 14-16 reps @
rsetted With Pendlay rest,
ws 4-6 reps, 20 sec rest, continue fo
6 reps
PE 7 x 3 sets For Each Exercise

s rest between work sets

RPE INTENSITY

Arms (Myo-Reps): 14-16 reps @ RPE 8,

4-6 reps, 20 sec rest, continue for 5 set
 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 EXERCISE
~60ft Backwards Sled Drag (lig
Deadlift
EMOM

reps @ RPE 7 x 3 sets

s rest between work sets

RPE INTENSITY

~60ft Backwards Sled Drag (light) x 10

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 EXERCISE
Arms (Myo-Reps): 14-16 reps @
rest,
DB Press
4-6 reps, 20 sec rest, continue fo
6 reps
reps @ RPE 7 x 3 sets

s rest between work sets

 RPE INTENSITY

Arms (Myo-Reps): 14-16 reps @ RPE 8,

4-6 reps, 20 sec rest, continue for 5 set

0.0

0
 0%

0 REPS

0.0

0 lbs 0

48-52"): 5 reps @ RPE 6-7 x 3 sets

limit per set WEEKLY AU
0
 EXERCISE 4
ft Sled Push (light) x 10 sets EMOM

~60ft Sled Push (light) x 10 sets EMOM

 EXERCISE 4
Myo-Reps): 14-16 reps @ RPE 8, 20 sec
rest,
s, 20 sec rest, continue for 5 sets of 4-
6 reps

ms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

reps, 20 sec rest, continue for 5 sets of 4-6 reps
 EXERCISE 4
Backwards Sled Drag (light) x 10 sets
EMOM

0ft Backwards Sled Drag (light) x 10 sets EMOM

 EXERCISE 4
Myo-Reps): 14-16 reps @ RPE 8, 20 sec
rest,
s, 20 sec rest, continue for 5 sets of 4-
6 reps
ms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,
reps, 20 sec rest, continue for 5 sets of 4-6 reps
WEEKLY AU
0
 Week 4 4 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Back Squat 0.0 0 REPS

Snatch Grip DL 0.0 0 REPS

TOTALS

Split Squat 0.0 0 REPS

Overhead Press (Strict) 0.0 0 REPS

Push Press 0.0 0 REPS

 Close Grip Bench Supersetted With
0.0 0 REPS

WEEK 4 T
Pendlay Rows

Deadlift 0.0 0 REPS

Box Squat 0.0 0 REPS

Ukranian Deadlift 0.0 0 REPS

High Incline (~45*) Bench Press 0.0 0 REPS

Power Jerk 0.0 0 REPS

Standing DB Press 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Back Squat

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Overhead Press (Strict)

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline (~45*) Bench Press

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

1-Arm Pressing
DAY 5

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 set

•if neither are available you can
do an odd object press (block, keg, etc.)
nerator Input Date 3/21/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
Snatch Grip DL

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
t) Push Press

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Box Squat

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Press Power Jerk

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

Carry

7-8 x 3 sets Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~120ft w/ turn @
(not EMOM)
.) •use a weight that allows you to complete 120ft in 16-22
E2 EXERCISE
DL Split Squat

te x 8 minutes using 69% e1RM REPS & 12-15 reps @ RPE 7

INTENSITY: (reps/leg)

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Close Grip Bench Supersetted W
Rows

te x 8 minutes using 69% e1RM REPS &

12-15 reps @ RPE 7 x 3 sets
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
Ukranian Deadlift

te x 8 minutes using 69% e1RM REPS &

12-15 reps @ RPE 7
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Standing DB Press

te x 8 minutes using 69% e1RM REPS &

12-15 reps @ RPE 7
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Load

120ft w/ turn @ 60ft x 4 sets

1 Motion load to platform or over bar (48-52"): 3 reps
•60 second time limit per set
e 120ft in 16-22 sec
CISE 3 EXERCISE
quat ~60ft Sled Push (light) x 10 s

reps @ RPE 7 x 3 sets

(reps/leg)

s rest between work sets

RPE INTENSITY

~60ft Sled Push (moderate weight) x 1

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 EXERCISE
Arms (Myo-Reps): 14-16 reps @
rsetted With Pendlay rest,
ws 4-6 reps, 20 sec rest, continue fo
6 reps
PE 7 x 3 sets For Each Exercise

s rest between work sets

RPE INTENSITY

Arms (Myo-Reps): 14-16 reps @ RPE 8,

4-6 reps, 20 sec rest, continue for 5 set
 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 EXERCISE
~60ft Backwards Sled Drag (lig
Deadlift
EMOM

reps @ RPE 7 x 3 sets

s rest between work sets

RPE INTENSITY

~60ft Backwards Sled Drag (moderate weigh

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 EXERCISE
Arms (Myo-Reps): 14-16 reps @
rest,
DB Press
4-6 reps, 20 sec rest, continue fo
6 reps
reps @ RPE 7 x 3 sets

s rest between work sets

 RPE INTENSITY

Arms (Myo-Reps): 14-16 reps @ RPE 8,

4-6 reps, 20 sec rest, continue for 5 set

0.0

0
 0%

0 REPS

0.0

0 lbs 0

48-52"): 3 reps @ RPE 7-8 x 4 sets

limit per set WEEKLY AU
0
 EXERCISE 4
ft Sled Push (light) x 10 sets EMOM

ft Sled Push (moderate weight) x 10 sets EMOM

 EXERCISE 4
Myo-Reps): 14-16 reps @ RPE 8, 20 sec
rest,
s, 20 sec rest, continue for 5 sets of 4-
6 reps

ms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

reps, 20 sec rest, continue for 5 sets of 4-6 reps
 EXERCISE 4
Backwards Sled Drag (light) x 10 sets
EMOM

kwards Sled Drag (moderate weight) x 10 sets EMOM

 EXERCISE 4
Myo-Reps): 14-16 reps @ RPE 8, 20 sec
rest,
s, 20 sec rest, continue for 5 sets of 4-
6 reps
ms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,
reps, 20 sec rest, continue for 5 sets of 4-6 reps
WEEKLY AU
0
 Week 5 5 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Back Squat 0.0 0 REPS

Snatch Grip DL 0.0 0 REPS

TOTALS

Split Squat 0.0 0 REPS

Overhead Press (Strict) 0.0 0 REPS

Push Press 0.0 0 REPS

 Close Grip Bench Supersetted With
0.0 0 REPS

WEEK 5 T
Pendlay Rows

Deadlift 0.0 0 REPS

Box Squat 0.0 0 REPS

Ukranian Deadlift 0.0 0 REPS

High Incline (~45*) Bench Press 0.0 0 REPS

Power Jerk 0.0 0 REPS

Standing DB Press 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Back Squat

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Overhead Press (Strict)

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline (~45*) Bench Press

REPS &
8 reps @ RPE 8 (74% of 1RM) x 3 set
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

1-Arm Pressing
DAY 5

1-arm press [Circus DB or DB]: 5 reps/arm @ RPE 7-8 x 3 set

•if neither are available you can
do an odd object press (block, keg, etc.)
nerator Input Date 3/28/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Snatch Grip DL

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
t) Push Press

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Box Squat

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Press Power Jerk

REPS & 3 reps Every Minute on the Minute x 8 minute

RM) x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

Carry

7-8 x 3 sets Carry (Yoke, Farmers, Sandbag, Husafell, etc.): ~120ft w/ turn @
(not EMOM)
.) •use a weight that allows you to complete 120ft in 16-22
E2 EXERCISE
DL Split Squat

te x 8 minutes using 72% e1RM REPS & 12-15 reps @ RPE 7

INTENSITY: (reps/leg)

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Close Grip Bench Supersetted W
Rows

te x 8 minutes using 72% e1RM REPS &

12-15 reps @ RPE 7 x 3 sets
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
Ukranian Deadlift

te x 8 minutes using 72% e1RM REPS &

12-15 reps @ RPE 7
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Standing DB Press

te x 8 minutes using 72% e1RM REPS &

12-15 reps @ RPE 7
INTENSITY:

REST PERIODS
etween work sets 2-3 Minutes rest betwee
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Load

120ft w/ turn @ 60ft x 4 sets

1 Motion load to platform or over bar (48-52"): 3 reps
•60 second time limit per set
e 120ft in 16-22 sec
CISE 3 EXERCISE
~60ft Sled Push (moderate weig
quat
EMOM

reps @ RPE 7 x 3 sets

(reps/leg)

s rest between work sets

RPE INTENSITY

~60ft Sled Push (moderate weight) x 1

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 EXERCISE
Arms (Myo-Reps): 14-16 reps @
rsetted With Pendlay rest,
ws 4-6 reps, 20 sec rest, continue fo
6 reps
PE 7 x 3 sets For Each Exercise

s rest between work sets

RPE INTENSITY

Arms (Myo-Reps): 14-16 reps @ RPE 8,

4-6 reps, 20 sec rest, continue for 5 set
 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 EXERCISE
~60ft Backwards Sled Drag (mod
Deadlift
x 10 sets EMOM

reps @ RPE 7 x 3 sets

s rest between work sets

RPE INTENSITY

~60ft Backwards Sled Drag (moderate weigh

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 EXERCISE
Arms (Myo-Reps): 14-16 reps @
rest,
DB Press
4-6 reps, 20 sec rest, continue fo
6 reps
reps @ RPE 7 x 3 sets

s rest between work sets

 RPE INTENSITY

Arms (Myo-Reps): 14-16 reps @ RPE 8,

4-6 reps, 20 sec rest, continue for 5 set

0.0

0
 0%

0 REPS

0.0

0 lbs 0

48-52"): 3 reps @ RPE 7-8 x 4 sets

limit per set WEEKLY AU
0
 EXERCISE 4
Sled Push (moderate weight) x 10 sets
EMOM

ft Sled Push (moderate weight) x 10 sets EMOM

 EXERCISE 4
Myo-Reps): 14-16 reps @ RPE 8, 20 sec
rest,
s, 20 sec rest, continue for 5 sets of 4-
6 reps

ms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,

reps, 20 sec rest, continue for 5 sets of 4-6 reps
 EXERCISE 4
ackwards Sled Drag (moderate weight)
x 10 sets EMOM

kwards Sled Drag (moderate weight) x 10 sets EMOM

 EXERCISE 4
Myo-Reps): 14-16 reps @ RPE 8, 20 sec
rest,
s, 20 sec rest, continue for 5 sets of 4-
6 reps
ms (Myo-Reps): 14-16 reps @ RPE 8, 20 sec rest,
reps, 20 sec rest, continue for 5 sets of 4-6 reps
WEEKLY AU
0
Date Day Weight (lb) Fat
Februa
Carb Protein

Date Day Weight (lb) Fat Carb Protein

2/28/2021 Sunday
3/1/2021 Monday
3/2/2021 Tuesday
3/3/2021 Wednesday
3/4/2021 Thursday
3/5/2021 Friday
3/6/2021 Saturday
3/7/2021 Sunday
3/8/2021 Monday
3/9/2021 Tuesday
3/10/2021 Wednesday
3/11/2021 Thursday
3/12/2021 Friday
3/13/2021 Saturday
3/14/2021 Sunday
3/15/2021 Monday
3/16/2021 Tuesday
3/17/2021 Wednesday
3/18/2021 Thursday
3/19/2021 Friday
3/20/2021 Saturday
3/21/2021 Sunday
3/22/2021 Monday
3/23/2021 Tuesday
3/24/2021 Wednesday
3/25/2021 Thursday
3/26/2021 Friday
3/27/2021 Saturday
3/28/2021 Sunday
3/29/2021 Monday
3/30/2021 Tuesday
Month's average Weight #DIV/0! Month's average cals

May
Date Day Weight (lb) Fat Carb Protein
 5/1/2021 Saturday
5/2/2021 Sunday
5/3/2021 Monday
5/4/2021 Tuesday
5/5/2021 Wednesday
5/6/2021 Thursday
5/7/2021 Friday
5/8/2021 Saturday
5/9/2021 Sunday
5/10/2021 Monday
5/11/2021 Tuesday
5/12/2021 Wednesday
5/13/2021 Thursday
5/14/2021 Friday
5/15/2021 Saturday
5/16/2021 Sunday
5/17/2021 Monday
5/18/2021 Tuesday
5/19/2021 Wednesday
5/20/2021 Thursday
5/21/2021 Friday
5/22/2021 Saturday
5/23/2021 Sunday
5/24/2021 Monday
5/25/2021 Tuesday
5/26/2021 Wednesday
5/27/2021 Thursday
5/28/2021 Friday
5/29/2021 Saturday
5/30/2021 Sunday
5/31/2021 Monday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^

Augus
Date Day Weight (lb) Fat Carb Protein

8/1/2021 Sunday
8/2/2021 Monday
8/3/2021 Tuesday
8/4/2021 Wednesday
8/5/2021 Thursday
8/6/2021 Friday
8/7/2021 Saturday
8/8/2021 Sunday
 8/9/2021 Monday
8/10/2021 Tuesday
8/11/2021 Wednesday
8/12/2021 Thursday
8/13/2021 Friday
8/14/2021 Saturday
8/15/2021 Sunday
8/16/2021 Monday
8/17/2021 Tuesday
8/18/2021 Wednesday
8/19/2021 Thursday
8/20/2021 Friday
8/21/2021 Saturday
8/22/2021 Sunday
8/23/2021 Monday
8/24/2021 Tuesday
8/25/2021 Wednesday
8/26/2021 Thursday
8/27/2021 Friday
8/28/2021 Saturday
8/29/2021 Sunday
8/30/2021 Monday
8/31/2021 Tuesday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
 Novemb
Date Day Weight (lb) Fat Carb Protein

11/1/2021 Monday
11/2/2021 Tuesday
11/3/2021 Wednesday
11/4/2021 Thursday
11/5/2021 Friday
11/6/2021 Saturday
11/7/2021 Sunday
11/8/2021 Monday
11/9/2021 Tuesday
11/10/2021 Wednesday
11/11/2021 Thursday
11/12/2021 Friday
11/13/2021 Saturday
11/14/2021 Sunday
11/15/2021 Monday
11/16/2021 Tuesday
11/17/2021 Wednesday
11/18/2021 Thursday
11/19/2021 Friday
11/20/2021 Saturday
11/21/2021 Sunday
11/22/2021 Monday
11/23/2021 Tuesday
11/24/2021 Wednesday
11/25/2021 Thursday
11/26/2021 Friday
11/27/2021 Saturday
11/28/2021 Sunday
11/29/2021 Monday
11/30/2021 Tuesday

Month's average Weight #DIV/0! #DIV/0! Month's average cals

Last Month's ^^
bruary
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Conditioning (GPP frequency

Calories Weight (Kg) Weight Average
and intervals)

0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
 0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0

May
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
 0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0

gust
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)

0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
ember
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)

0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!

0
Date Day Weight (lb) Fat Carb
March
Protein

Date Day Weight (lb) Fat Carb Protein

3/1/2021 Monday
3/2/2021 Tuesday
3/3/2021 Wednesday
3/4/2021 Thursday
3/5/2021 Friday
3/6/2021 Saturday
3/7/2021 Sunday
3/8/2021 Monday
3/9/2021 Tuesday
3/10/2021 Wednesday
3/11/2021 Thursday
3/12/2021 Friday
3/13/2021 Saturday
3/14/2021 Sunday
3/15/2021 Monday
3/16/2021 Tuesday
3/17/2021 Wednesday
3/18/2021 Thursday
3/19/2021 Friday
3/20/2021 Saturday
3/21/2021 Sunday
3/22/2021 Monday
3/23/2021 Tuesday
3/24/2021 Wednesday
3/25/2021 Thursday
3/26/2021 Friday
3/27/2021 Saturday
3/28/2021 Sunday
3/29/2021 Monday
3/30/2021 Tuesday
3/31/2021 Wednesday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^

June
Date Day Weight (lb) Fat Carb Protein
 6/1/2021 Tuesday
6/2/2021 Wednesday
6/3/2021 Thursday
6/4/2021 Friday
6/5/2021 Saturday
6/6/2021 Sunday
6/7/2021 Monday
6/8/2021 Tuesday
6/9/2021 Wednesday
6/10/2021 Thursday
6/11/2021 Friday
6/12/2021 Saturday
6/13/2021 Sunday
6/14/2021 Monday
6/15/2021 Tuesday
6/16/2021 Wednesday
6/17/2021 Thursday
6/18/2021 Friday
6/19/2021 Saturday
6/20/2021 Sunday
6/21/2021 Monday
6/22/2021 Tuesday
6/23/2021 Wednesday
6/24/2021 Thursday
6/25/2021 Friday
6/26/2021 Saturday
6/27/2021 Sunday
6/28/2021 Monday
6/29/2021 Tuesday
6/30/2021 Wednesday

Month's average Weight #DIV/0! #DIV/0! Month's average cals

Last Month's ^^

Septembe
Date Day Weight (lb) Fat Carb Protein

9/1/2021 Wednesday
9/2/2021 Thursday
9/3/2021 Friday
9/4/2021 Saturday
9/5/2021 Sunday
9/6/2021 Monday
9/7/2021 Tuesday
9/8/2021 Wednesday
 9/9/2021 Thursday
9/10/2021 Friday
9/11/2021 Saturday
9/12/2021 Sunday
9/13/2021 Monday
9/14/2021 Tuesday
9/15/2021 Wednesday
9/16/2021 Thursday
9/17/2021 Friday
9/18/2021 Saturday
9/19/2021 Sunday
9/20/2021 Monday
9/21/2021 Tuesday
9/22/2021 Wednesday
9/23/2021 Thursday
9/24/2021 Friday
9/25/2021 Saturday
9/26/2021 Sunday
9/27/2021 Monday
9/28/2021 Tuesday
9/29/2021 Wednesday
9/30/2021 Thursday

Month's average Weight 0.1 #DIV/0! Month's average cals

Last Month's ^^
 Decembe
Date Day Weight (lb) Fat Carb Protein

12/1/2021 Wednesday
12/2/2021 Thursday
12/3/2021 Friday
12/4/2021 Saturday
12/5/2021 Sunday
12/6/2021 Monday
12/7/2021 Tuesday
12/8/2021 Wednesday
12/9/2021 Thursday
12/10/2021 Friday
12/11/2021 Saturday
12/12/2021 Sunday
12/13/2021 Monday
12/14/2021 Tuesday
12/15/2021 Wednesday
12/16/2021 Thursday
12/17/2021 Friday
12/18/2021 Saturday
12/19/2021 Sunday
12/20/2021 Monday
12/21/2021 Tuesday
12/22/2021 Wednesday
12/23/2021 Thursday
12/24/2021 Friday
12/25/2021 Saturday
12/26/2021 Sunday
12/27/2021 Monday
12/28/2021 Tuesday
12/29/2021 Wednesday
12/30/2021 Thursday
12/31/2021 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
arch
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Conditioning (GPP frequency

Calories Weight (Kg) Weight Average
and intervals)

0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
 0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0

une
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
 0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!

ember
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)

0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!

0
ember
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)

0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
Date Day Weight (lb) Fat Carb
April
Protein

Date Day Weight (lb) Fat Carb Protein

4/1/2021 Thursday
4/2/2021 Friday
4/3/2021 Saturday
4/4/2021 Sunday
4/5/2021 Monday
4/6/2021 Tuesday
4/7/2021 Wednesday
4/8/2021 Thursday
4/9/2021 Friday
4/10/2021 Saturday
4/11/2021 Sunday
4/12/2021 Monday
4/13/2021 Tuesday
4/14/2021 Wednesday
4/15/2021 Thursday
4/16/2021 Friday
4/17/2021 Saturday
4/18/2021 Sunday
4/19/2021 Monday
4/20/2021 Tuesday
4/21/2021 Wednesday
4/22/2021 Thursday
4/23/2021 Friday
4/24/2021 Saturday
4/25/2021 Sunday
4/26/2021 Monday
4/27/2021 Tuesday
4/28/2021 Wednesday
4/29/2021 Thursday
4/30/2021 Friday

Month's average Weight #DIV/0! #DIV/0! Month's average cals

Last Month's ^^

July
Date Day Weight (lb) Fat Carb Protein
 7/1/2021 Thursday
7/2/2021 Friday
7/3/2021 Saturday
7/4/2021 Sunday
7/5/2021 Monday
7/6/2021 Tuesday
7/7/2021 Wednesday
7/8/2021 Thursday
7/9/2021 Friday
7/10/2021 Saturday
7/11/2021 Sunday
7/12/2021 Monday
7/13/2021 Tuesday
7/14/2021 Wednesday
7/15/2021 Thursday
7/16/2021 Friday
7/17/2021 Saturday
7/18/2021 Sunday
7/19/2021 Monday
7/20/2021 Tuesday
7/21/2021 Wednesday
7/22/2021 Thursday
7/23/2021 Friday
7/24/2021 Saturday
7/25/2021 Sunday
7/26/2021 Monday
7/27/2021 Tuesday
7/28/2021 Wednesday
7/29/2021 Thursday
7/30/2021 Friday
7/31/2021 Saturday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^

October
Date Day Weight (lb) Fat Carb Protein

10/1/2021 Friday
10/2/2021 Saturday
10/3/2021 Sunday
10/4/2021 Monday
10/5/2021 Tuesday
10/6/2021 Wednesday
10/7/2021 Thursday
10/8/2021 Friday
 10/9/2021 Saturday
10/10/2021 Sunday
10/11/2021 Monday
10/12/2021 Tuesday
10/13/2021 Wednesday
10/14/2021 Thursday
10/15/2021 Friday
10/16/2021 Saturday
10/17/2021 Sunday
10/18/2021 Monday
10/19/2021 Tuesday
10/20/2021 Wednesday
10/21/2021 Thursday
10/22/2021 Friday
10/23/2021 Saturday
10/24/2021 Sunday
10/25/2021 Monday
10/26/2021 Tuesday
10/27/2021 Wednesday
10/28/2021 Thursday
10/29/2021 Friday
10/30/2021 Saturday
10/31/2021 Sunday
Month's average Weight #DIV/0! 0.1 Month's average cals
Last Month's ^^
 January
Date Day Weight (lb) Fat Carb Protein

1/1/2022 Saturday
1/2/2022 Sunday
1/3/2022 Monday
1/4/2022 Tuesday
1/5/2022 Wednesday
1/6/2022 Thursday
1/7/2022 Friday
1/8/2022 Saturday
1/9/2022 Sunday
1/10/2022 Monday
1/11/2022 Tuesday
1/12/2022 Wednesday
1/13/2022 Thursday
1/14/2022 Friday
1/15/2022 Saturday
1/16/2022 Sunday
1/17/2022 Monday
1/18/2022 Tuesday
1/19/2022 Wednesday
1/20/2022 Thursday
1/21/2022 Friday
1/22/2022 Saturday
1/23/2022 Sunday
1/24/2022 Monday
1/25/2022 Tuesday
1/26/2022 Wednesday
1/27/2022 Thursday
1/28/2022 Friday
1/29/2022 Saturday
1/30/2022 Sunday
1/31/2022 Monday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
pril
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Conditioning (GPP frequency

Calories Weight (Kg) Weight Average
and intervals)

0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
 0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!

uly
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
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0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
 0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0

tober
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)

0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
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0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
nuary
Conditioning (GPP frequency
Calories Weight (Kg) Weight Average
and intervals)

0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
 Exercise Slot 1
Back Squat 0.0 0
Back Squat 0.0
Exercise Slot 1 e1RM 0
1
Back Squat 0.0 0
0.9 Back Squat 0.0 0
0.8 Back Squat 0.0 0
0.7 Back Squat 0.0 0
0.6 0 0.0 0
0 0.0 0
0.5
0 0.0 0
0.4
0 0.0 0
0.3
Slot 1 Week 11 0.0 0
0.2
Slot 1 Week 12 0.0 0
0.1 Slot 1 Week 13 0.0 0
0 Slot 1 Week 14 0.0 0
Back Back Back Back Back Back 0 0 0 0 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1
Slot
Squat 1 Week
Squat 15
Squat Squat Squat 0.0
Squat 0Week 11 Week 12 Week 13 Week 14 Week 15 Week 16

Slot 1 Week 16 0.0 0

Exercise E1RM Tonnage

Exercise Slot 4
Overhead Press (Strict) 0.0 0
Exercise Slot 4 e1RM
Overhead Press (Strict) 0.0 0
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 Exercise Slot 4 e1RM
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0.5 0 0.0 0
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Exercise E1RM Tonnage

Exercise Slot 7
Deadlift 0.0 0
Deadlift 0.0 Exercise Slot 7 e1RM 0
1 Deadlift 0.0 0
0.9 Deadlift 0.0 0
0.8
Deadlift 0.0 0
Snatch Grip DL 0.0 0
0.7
0 0.0 0
0.6
0 0.0 0
0.5 0 0.0 0
0.4 0 0.0 0
0.3Slot 7 Week 11 0.0 0
0.2Slot 7 Week 12 0.0 0
Slot 7 Week 13 0.0 0
0.1

0
Deadlift Deadlift Deadlift Deadlift Deadlift Snatch 0 0 0 0 Slot 7 Slot 7 Slot 7 Slot 7 Slot 7 Slot 7
Grip DL Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
 0.4

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Slot 7 Week 14 0.0 0
0
Slot 7 Week
Deadlift Deadlift 15
Deadlift Deadlift 0.0
Deadlift Snatch 0 0 0 0 0 Slot 7 Slot 7 Slot 7 Slot 7 Slot 7 Slot 7
Slot 7 Week 16 Grip
0.0DL 0 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16

Exercise E1RM Tonnage

Exercise Slot 10
High Incline (~45*)
0.0 0
High BenchIncline Press (~45*)
0.0 Exercise Slot 10 e1RM 0
High BenchIncline Press (~45*)
1 0.0 0
High BenchIncline 0.9Press (~45*)
0.0 0
High BenchIncline 0.8Press (~45*)
0.7 0.0 0
Bench0.6Press
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(Strict) 0.0 0
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s s s s s t) 0 0 0 ne ne ne ne ne ne
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cli cli cli cli cli
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Exercise E1RM Tonnage
 Exercise Slot 2
0.00% Snatch Grip DL 0.0 Exercise Slot 2 e1RM
0
0.00% Snatch
1 Grip DL 0.0 0
0.00% 0.9
Snatch Grip DL 0.0 0
0.00% Snatch Grip DL 0.0 0
0.8
0.00% Snatch Grip DL 0.0 0
0.7
0.00% 0 0.0 0
0.00% 0.6 0 0.0 0
0.00% 0.5 0 0.0 0
0.00% 0.4 0 0.0 0
0.00% 0.3
0 0.0 0
0.00% Slot 2 Week 11 0.0 0
0.2
0.00% Slot 2 Week 12 0.0 0
0.1
0.00% Slot 2 Week 13 0.0 0
0.00% 0
Slot 2 Week 14 0.0 0
Slot 1 Slot 1 Slot 1 Slot 1 Slot 1 Snatch Snatch Snatch Snatch Snatch 0 0 0 0 0 Slot 2 Slot 2 Slot 2 Slot 2 Slot 2 Slot 2
1 Week 12 Week 13 Week 140.00%
Week 15 Week 16 SlotGrip
2 DL Grip DL 15
Week Grip DL Grip DL Grip DL0.0 0 Week Week Week Week Week Week
11 12 13 14 15 16
0.00% Slot 2 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 5
0% Push Press 0.0 0
0% Push Press Exercise Slot 5 e1RM 0
0.0
0% 1 Push Press 0.0 0
0.9

0.8

0.7
 Exercise Slot 5 e1RM
1

0% 0.9 Push Press 0.0 0

0% 0.8
Push Press 0.0 0
0% Box Squat 0.0 0
0.7
0% 0 0.0 0
0.6
0% 0 0.0 0
0.5
0% 0 0.0 0
0% 0.4 0 0.0 0
0% 0.3 Slot 5 Week 11 0.0 0
0% 0.2 Slot 5 Week 12 0.0 0
2 3 4 5 6
k1 k1 k1 k1 0%ee k1 Slot 5 Week 13 0.0 0
ee ee ee ee 0.1
W W W W
4 4 4 t4
ot ot ot o0% Slot 5 Week 14 0.0 0
Sl Sl Sl Sl 0
0% Slot
Push5 Week 15
Push Push Push Push 0.0
Box 0 0 0 0 0 Slot 5 Slot 5 Slot 5 Slot 5 Slot 5 Slot 5
Press Press Press Press Press Squat Week Week Week Week Week Week
0% Slot 5 Week 16 0.0 0 11 12 13 14 15 16
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 8
0% Box
Squat 0.0Exercise Slot 8 e1RM0
0% Box
Squat 0.0 0
1
0% Box
Squat 0.0 0
0.9
0% Box
Squat 0.0 0
0.8
0% Box
Squat 0.0 0
0% 0.7 0 0.0 0
0% 0.6 0 0.0 0
0% 0.5 0 0.0 0
0% 0.4 0 0.0 0
0% 0.3 0 0.0 0
0% 0.2
Slot 8 Week 11 0.0 0
0% Slot 8 Week 12 0.0 0
0.1
0% Slot 8 Week 13 0.0 0
0
Box Box Box Box Box 0 0 0 0 0 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
Squat Squat Squat Squat Squat Week Week Week Week Week Week
t7 Slot 7 Slot 7 Slot 7 Slot 7 Slot 7 11 12 13 14 15 16
k 11 Week 12 Week 13 Week 14 Week 15 Week 16
 0.3
0.2
0.1
0
0% Slot
Box8 Week
Box 14
Box Box Box 0.0
0 0 0 0 0 0 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
Squat Squat Squat Squat Squat 0 Week Week Week Week Week Week
t7 Slot 7 Slot 7 Slot 7 0%Slot 7 Slot 7 Slot 8 Week 15 0.0 11 12 13 14 15 16
k 11 Week 12 Week 13 Week 140%Week 15 Week 16 Slot 8 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 11
0% Power Jerk 0.0 Exercise Slot 11 e1RM
0
0% Power Jerk 0.0 0
1
0% Power Jerk 0.0 0
0.9
0% Power Jerk 0.0 0
0% 0.8Power Jerk 0.0 0
0% 0.7Push Press 0.0 0
0% 0.6 0 0.0 0
0% 0.5 0 0.0 0
0% 0.4
0 0.0 0
0% 0 0.0 0
0.3
ne ne ne ne
0%None ne None 0.0 0
No No No No No 0.2
0% None 0.0 0
0.1
0% None 0.0 0
0% 0 None 0.0 0
Power Power Power Power Power Push 0 0 0 0 None None None None None No
0% None
Jerk Jerk Jerk Jerk 0.0 Press
Jerk 0
0% None 0.0 0
Avg Intensity Exercise E1RM Tonnage
 Exercise Slot 3
0.00% Split Squat 0.0 0
Exercise Slot 3 e1RM
0.00% Split Squat 0.0 0
1
0.00% Split Squat 0.0 0
0.9
0.00% Split Squat 0.0 0
0.00% 0.8 Split Squat 0.0 0
0.00% 0.7 Split Squat 0.0 0
0.00% 0.6 0 0.0 0
0.00% 0.5 0 0.0 0
0.00% 0 0.0 0
0.4
0.00% 0 0.0 0
0.3
0.00% Slot 3 Week 11 0.0 0
0.2
0.00% Slot 3 Week 12 0.0 0
0.00% 0.1 Slot 3 Week 13 0.0 0
0.00% 0 Slot 3 Week 14 0.0 0
Slot 2 Slot 2 Slot 2 Slot 2 Slot 2 Slot 2 Split Split Split Split Split Split 0 0 0 0 Slot 3 Slot 3 Slot 3 Slot 3 Slot 3 Slot 3
Week Week Week Week 0.00%Week Week Slot
Squat3 Week 15 Squat Squat Squat
Squat Squat 0.0 0Week Week Week Week Week Week
11 12 13 14 15 16 11 12 13 14 15 16
0.00% Slot 3 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 6
0% Close Grip Bench Supersetted With Pendlay Rows
0.0 0
0% Close Grip Bench Supersetted With Pendlay Rows
0.0Exercise Slot 6 e1RM0
0% Close Grip Bench Supersetted With Pendlay Rows
0.0 0
1
0.9
0.8
0.7
0.6
0.5
0.4
 Exercise Slot 6 e1RM
1
0% Close Grip Bench Supersetted With0.9Pendlay Rows
0.0 0
0.8
0% Close Grip Bench Supersetted With0.7Pendlay Rows 0.0 0
0.6
0% High Incline (~45*) Bench0.5 Press 0.0 0
0.4
0% 0 0.3 0.0 0
0% 0 0.2 0.0 0
0.1
0% 0 0 0.0 0
s s s s s ss 0 0 0 0 11 12 13 14 15 16
0% 0 ow Row 0.0 ow Row Row Pre 0 k k k k k k
R R ee ee ee ee ee ee
ay ay ay ay ay nch W W W W W W
dl dl dl dl dl
0% Slot 6 Week 11 Pe Pe Pe 0.0 n n n n n Be 0 t6 t6 t6 t6 t6 t6
Pe Pe *) S lo S lo S lo S lo S lo S lo
ti h ti h ti h ti h ti h 4 5
0% Slot 6 Week 12 W e (~
d 0.0 0
W W W W
e d e d e d e e d i n
l
ett sett sett sett sett Inc
0% Slot 6 Week e rs 13 e r e r e r e r 0.0
g h 0
p p p p p
Su Su Su Su Su Hi
0% Slot 6 Week nch
n ch 14ch
n n c h
n c h 0.0 0
Be Be Be Be Be
0%5 Slot 5 SlotGr6 Weekp p p p p
Gr 15Gr 0.0 0
i i i i i
ot 5 Slot 5 Slot 5 Slot 5 Slot Gr Gr
Week Week Week Week Week Week s e s e s e s e s e
o
11 12 13 14 0%15 16 Cl
Slot 6Clo Week Cl
o
C16lo Cl
o
0.0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 9
0% Ukranian Deadlift 0.0 0
0% Ukranian Deadlift Exercise Slot 9 e1RM
0.0 0
0% Ukranian
1 Deadlift 0.0 0
0% Ukranian Deadlift
0.9 0.0 0
0% Ukranian
0.8 Deadlift 0.0 0
0% 0.7 0 0.0 0
0.6
0% 0 0.0 0
0.5
0% 0 0.0 0
0.4
0% 0 0.0 0
0.3
0% 0.2
0 0.0 0
0% Slot
0.1 9 Week 11 0.0 0
0% Slot
0 9 Week 12 0.0 0
0% Slot 9 iftWeek ift 13lift ift ift 0.0
0 0 0 0 0 0 1 2 3 4 5 6
dl adl d a a a dl a dl k1 k1 k1 k1 k1 k1
De De De De De ee ee ee ee ee ee
Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 n n n n n W W W W W W
ia ia ia ia ia 9 9 9 9 9 9
Week Week Week Week Week Week an an an an an ot ot ot ot ot ot
r r r r r Sl Sl Sl Sl Sl Sl
11 12 13 14 15 16 Uk Uk Uk Uk Uk
 0.2
0.1
0
lift lift lift lift lift 0 0 0 0 0 1 2 3 4 5 6
ad ad ad ad ad k1 k1 k1 k1 k1 k1
e e e e e ee ee ee ee ee ee
Slot 8 Slot 8 Slot 8 Slot 8 0%
Slot 8 Slot 8 Slot n 9 aWeek
D
n
D
n 14 an
D D
n
D 0.0
9
W0
9
W
9
W
9
W
9
W
9
W
ia i ia i ia
Week Week Week Week 0% Week Week n
rSlot
a 9 n
ra Week ra
n 15 ra
n
ra
n 0.0 ot
0 Slot ot ot ot ot
Sl Sl Sl Sl Sl
11 12 13 14 15 16 Uk Uk Uk Uk Uk
0% Slot 9 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage

1 Exercise Slot 12
M 0% Standing DB Press 0.0 0
Exercise Slot 12 e1RM
0% Standing DB Press 0.0 0
0% 1
Standing DB Press 0.0 0
0.9
0% Standing DB Press 0.0 0
0.8
0% Standing DB Press 0.0 0
0.7
0% 0 0.0 0
0.6
0% 0.5
0 0.0 0
0% 0.4 0 0.0 0
0% 0.3 0 0.0 0
0% 0.2 0 0.0 0
0% 0.1 None 0.0 0
0% 0 None 0.0 0
s s s s s
0% Pr
s
eNone
Pr
es
Pr
es
Pr
es
Pr
es
0
0.0 0 0 0 0
0None None No
ne
No
ne
No
ne
No
ne

0% DB None DB DB DB DB 0.0 0
0 None None None None None None i ng i ng i ng i ng i ng
d d d d d
0% an an None an an an 0.0 0
St St St St St
0% None 0.0 0
Avg Intensity Exercise E1RM Tonnage
 AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% Err:508 Err:508 Err:508
0% Err:508 Err:508 Err:508
0% 0.00 Err:508 Err:508
0% 0.00 Err:508 Err:508
0% 0.00 Err:508 Err:508
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
3 Slot 3 Slot 3 Slot 3 Slot 3 Slot 3
ek Week Week Week Week 0% Week 0.00 0.00 #DIV/0!
1 12 13 14 15 16
0% 0.00 0.00 #DIV/0!
Avg Intensity

0%
0%
0%
 0%
0%
0%
0%
0%
0%
0 1 2 3 4 5 16
k1 k1 k1 k1 0% k1 k
ee ee ee ee ee ee
W W W W W W
t6 t6 t6 t6 6
t 0% t6
S lo S lo S lo S lo Sl
o
Sl
o
0%
0%
0%
0%
0%
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
1 2 3 4 0%
15 6
k1 k1 k1 k k1
ee ee ee ee ee
W W W W W
t9 ot
9
ot
9
ot
9
ot
9
Sl Sl Sl Sl
1 2 3 4 5 6
k1 k1 k1 k1 k1
ee ee ee ee 0% ee
W W W W W
t9 ot
9
ot
9
ot
9
ot
9
S l S l S l S0%
l
0%
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
e ne ne ne e
n0% ne
No No No No No
0%
0%
0%
Avg Intensity