ABCDEFGHIJKLMNOPQRSTUVWX
1
2
3
1. Do not request edit access. Make a copy by:
4
• Clicking the "•••" in top right, then "Share & Export" and "Make a Copy" (on mobile); or,
5
• Clicking "File" then "Make a Copy" (on desktop).
6
2. Only edit blue cells AND prescribed percentage/rep values to avoid changing formulas.
7
3. Change maxes and rounding (found to the side of the template). Do not change within the days exercise.
8
4. "Classic Lift" maxes are used to calculate pulls and jerk dip squats. No units are needed, enter numbers only.
Template Created by Hayden Pritchard
9
5. Current percentages are examples only, alter these according to your prescribed program.
www.hjpmethod.com
10
7. Template exercises (and even numbers of clean & jerks on Saturdays) must be used for accurate exercise metrics.
11
8. You can duplicate this sheet to create future weeks.
12
• After duplicating sheets you could add a sheet to track volume and relative intensity from week to week.
13
9. See the below example of a training day for a better understanding of what the included numbers represent ↓
14
15
EXAMPLE DAYDate:1-Apr-2020Reps:51
< Days Reps
16
Snatch Primer: [Snatch Primer Here]
17
Training Log & Notes:
18
Snatch Exercise
↓ Ex. 1RM
60%65%70%75%75%
< Prescribed %
69.0%
< Exercise Rel. Int.
19
1006065707575
< Prescribed Weight
1035
< Ex. Tonnage
20
33333
< Prescribed Reps
15
< Ex. Reps (≥60% 1RM)
21
Training Log & Notes:
^ Note a single C&J would = 2 reps, 1 per clean and 1 per jerk
22
Snatch Pull Exercise10080%85%90%90%86.3%
23
808590901725
24
555520
25
Training Log & Notes:
26
Front Squat16060%70%75%75%71.3%
27
961121201201824
28
335516
29
Training Log & Notes:
30
Accessory Exercises for:
Upper Back & Core
< Accessory not included in calculations
31
32
33
Training Log & Notes:
34
35
"Training" 1RM's
36
SnatchC&JBack Sq.
Front Sq.
Push Pr.
37
100130180160105
< Example Data Only
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100