5 weeks out 
Day 1 
Day 2 
Day 3 

SQ x 5 x 5 
SQ x 5 x 2 @ 80% 
SQ x 5RM 

BP x 5 x 5 
PR x 5 x 3 
BP x 5RM 

Power Cleans 
Chins & Back Extensions 
DL x 5 x 1 
4 weeks out 
Day 1 
Day 2 
Day 3 

SQ x 4 x 5 
SQ x 5 x 2 @ 80% 
Squat x 3RM, 3 x 1 (back off) 

BP x 4 x 5 
PR x 5 x 3 
BP x 3RM, 3 x 2 (back offs) 

Power Cleans 
Chins & Back Extensions 
DL x 3RM 
3 weeks out 
Day 1 
Day 2 
Day 3 

SQ x 3 x 5 
SQ x 5 x 2 @ 80% 
Squat x 3RM, 3 x 1 (back off) 

BP x 3 x 5 
PR x 5 x 3 
BP x 3RM, 3 x 2 (back offs) 

Power Cleans 
Chins & Back Extensions 
DL x 3RM 
2 weeks out 
Day 1 
Day 2 
Day 3 

SQ x 3 x 3 
SQ x 5 x 2 @ 80% 
SQ x 111 (up to 2nd attempt) 

BP x 3 x 4 
PR x 5 x 3 
BP x 111 (up to 2nd attempt), 3 reps x 1 

Chins & Back Extensions 

DL x 11 (up to opener) 
1 week out 
Day 1 
Day 2 
Day 3 

Squat x 1 @ opener 
Squat x 2 x 2 @ 80% of Day 1 
Meet Day 

Bench x 1 @ opener 
Bench x 2 x 2 @ 90% of Day 1 


DL x 1 @ last warm up 
Chins x max reps x 2 sets 


*everything is written as reps x sets 
