For Load

Work As Heavy As Possible. The goal is to complete the recommended workout as heavily as possible (AHAP). Depending on the instructions for the workout, an athlete may either be allowed to pick up a single weight for the workout or may work up to a heavy weight during the workout.

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Tuesday 201201

Hang squat snatch 5-5-5-5-5 reps

Monday 201123

Shoulder press 3-3-3-3-3-3-3 reps

Monday 201109

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Wednesday 201104

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Saturday 201031

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Friday 201016

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Sunday 201011

Back squat 3-3-3-3-3 reps

Wednesday 201007

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Wednesday 200930

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

Monday 200914

Clean and jerk 3-3-3-3-3 reps