2011 Brian PCF Oly/Power/Gymnastic Template 1.0
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Link here to Gant Grimes Original Template
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Week 1
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Day 1Day 2Day 3Day 4Day 5Day 6Day 7
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Power Clean and Split Jerk70%x3x4Power Snatch70%x3x4RestPush Press70%x3x4PressWendlerWOD or RestRest
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Back SquatLinearOverhead SquatLinearDeadliftWendlerFront SquatLinear
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WOD or AMRAP 10 Minutes HSPU/GHD SitupsWOD or AMRAP 10 Minutes MU/GHD SitupsWOD or AMRAP 10 Minutes HSPU/GHD SitupsRunIntervals
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Week 2
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Day 1Day 2Day 3Day 4Day 5Day 6Day 7
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Power Clean and Split Jerk80%x2x5Power Snatch80%x2x5RestPush Press80%x2x5PressWendlerWOD or RestRest
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Back SquatLinearOverhead SquatLinearDeadliftWendlerFront SquatLinear
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WOD or AMRAP 10 Minutes HSPU/GHD SitupsWOD or AMRAP 10 Minutes MU/GHD SitupsWOD or AMRAP 10 Minutes HSPU/GHD SitupsRunIntervals
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Week 3
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Day 1Day 2Day 3Day 4Day 5Day 6Day 7
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Power Clean and Split Jerk90%x1x4Power Snatch90%x1x4RestPush Press90%x1x4PressWendlerWOD or RestRest
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Back SquatLinearOverhead SquatLinearDeadliftWendlerFront SquatLinear
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WOD or AMRAP 10 Minutes HSPU/GHD SitupsWOD or AMRAP 10 Minutes MU/GHD SitupsWOD or AMRAP 10 Minutes HSPU/GHD SitupsRunIntervals
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Week 4 (Back Off)
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Day 1Day 2Day 3Day 4Day 5Day 6Day 7
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Power Clean and Split Jerk55%x3x3Power Snatch55%x3x3RestPush Press55%x3x3PressWendlerWOD or RestRest
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Back SquatLinearOverhead SquatLinearDeadliftWendlerFront SquatLinear
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WOD or AMRAP 10 Minutes HSPU/GHD SitupsWOD or AMRAP 10 Minutes MU/GHD SitupsWOD or AMRAP 10 Minutes HSPU/GHD SitupsRunIntervals
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Template
Week 1-4
Week 5-8
Week 9-12
 
 
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