Machine Weightlifting Project - Hormonal Fluctuation Researc

Name: Training Percentages

1 Repetition Maximums
Snatch Clean & Jerk

Enter your Maximum Lifts Below and Print

Back Squat Press

100

70
Reps = 2 Set 1-3 Set 4 52 36 48

80
Set 5 52 36 48 Set 6 52 36 48

55

Week 1
Monday

Power Snatch Power Clean + Push Jerk Back Squat Abdominals (15 rep)
Wednesday Reps = 2

Ad kg Ad kg Ad kg Ad kg
Set 1-3

Hang Power Snatch Hang Power Clean Romanian Deadlift Abdominals (15 rep)
Saturday Reps = 2

Ad kg Ad kg Ad kg Ad kg
Set 1-3

Set 4 58 41 63

Set 5 58 41 63

Set 6 58 41 63

Snatch Power Clean Jerk Front Squat Abdominals (15 rep)

Ad kg Ad kg Ad kg Ad kg Ad kg

Set 4 80 48 56 48

Set 5 80 48 56 48

Set 6 80 48 56 48
Strike through for 2 misses

Strike through each miss.

Week 2
Monday Reps = 2 Set 1-3

Snatch Power Clean Jerk Back Squat Abdominals (12 reps)

Wednesday Reps = 2

Ad kg Ad kg Ad kg Ad kg Ad kg
Set 1-3

Set 4 70 51 60 56

Set 5 70 51 60 56

Set 6 70 51 60 56

Set 7 70 51 60 56

Power Snatch Clean Press Front Squat

Reverse Back Extension (12 reps)

Ad kg Ad kg Ad kg Ad kg Ad kg
Set 1-4

Set 4 68 56 44 48

Set 5 68 56 44 48

Set 6 68 56 44 48

Set 7 68 56 44 48

Friday

Reps = 2

Snatch Push Press Romanian Deadlift

Ad kg Ad kg Ad kg

Set 5 90 49 77

Set 6 90 49 77

Set 7 90 49 77

Set 8 90 49 77

Abdominals (12 reps)

Saturday
Reps = 2/1

Ad kg
Set 1-4 Set 5 85 61 64 Set 6 90 65 64 Set 7 95 68 64 Set 8 100 70 64
Strike through for 2 misses

Snatch Clean & Jerk Front Squat

Ad kg Ad kg Ad kg

Strike through for 1 miss.

ctuation Research Model

Training Program Weeks 1 and 2

Notes

Time in Time out How do you feel? (1-10) Notes

Time in Time out How do you feel? (1-10) Notes

Time in Time out How do you feel? (1-10)

Notes

Time in Time out How do you feel? (1-10) Notes

Time in Time out How do you feel? (1-10) Notes

Time in

Time out

How do you feel? (1-10) Notes

Time in

Time out