American Bulgarian method template.xlsx

	A	B	C	D
1		Round to	2.5
2	Max lifts	Snatch	170
3		C&J	210
4		Front Squat	250
5		Jerk from racks	220
6		Power Clean	170
7		Back squat	280
8		Power Snatch	140
9				weight x sets x reps

10	Week One
11	Monday Morning	1.5 hour session
12	1	Power Snatch	90% 2 sets x 1, 85% 2 sets x 2	127.5 x 2 sets x 1, 120 x 2 sets x 2
13	2	Split Jerk from racks	90% 2 sets x 1	200 x 2 sets x 1
14	3	Front Squat	90%	225
15	Monday Afternoon	2.0 hour session
16	1	Snatch	90%	155
17	2	C&J	90%	190
18	3	Front Squat	85% 2 sets x 2	212.5 x 2 sets x 2
19	Tuesday Morning	1.0 hour session
20	1	Front squat	90%	225
21	2	Power Clean	90% 2 sets x 1	155 x 2 sets x 1
22	Tuesday Afternoon	1.0 hour session
23	1	Power Snatch	85% 3 sets x 1	120 x 3 sets x 1
24	2	Back Squat	80% 3 sets x 1	282.5 x 3 sets x 1
25	Wednesday Morning	1.5 hour session
26	1	Front Squat	90% 2 sets x 1	225 x 2 sets x 1
27	2	Snatch	85% 2 sets x 1	145 x 2 sets x 1
28	3	Split Jerk from racks	90% 2 sets x 1	200 x 2 sets x 1
29	Wednesday Afternoon	2.0 hour session
30	1	C&J	95% 2 sets x 1	200 x 2 sets x 1
31	2	Power Snatch	100%	140
32	3	Front Squat	100%	250
33	Thursday Morning	0.5 hour session
34	1	Snatch	warm up	warm up
35	2	C&J	warm up	warm up
36	Friday Morning	1.5 hour session
37	1	Power Snatch	85% 3 sets x 1	120 x 3 sets x 1
38	2	Split Jerk from blocks	85% 2 sets x 1	187.5 x 2 sets x 1
39	3	Front Squat	90% 2 sets x 1	225 x 2 sets x 1
40	Friday Afternoon	2.0 hour session
41	1	Snatch	100%	170
42	2	C&J	100%	210
43	Saturday Morning	1.0 hour session
44	1	Power Clean	90% 2 sets x 1	155 x 2 sets x 1
45	2	Front squat	95%	237.5
46	Week Two
47	Monday Morning	2.0 hour session
48	1	Front Squat	90%	225
49	2	Power Snatch	95%, 90% 2 sets x 1	135 x, 90 x 2 sets x 1
50	3	Split Jerk from racks	90% 3 sets x 1	200 x 3 sets x 1
51	4	Front Squat	90% 2 sets x 1	225 x 2 sets x 1
52	Monday Afternoon	2.0 hour session
53	1	Snatch	95% 3 sets x 1,	162.5 x 3 sets x 1
54	2	C&J	95% 2 sets x1	200 x 2 sets x1
55	3	Front Squat	100%	250
56	Tuesday Morning	1.0 hour session
57	1	Front squat	90% 3 sets x 1	225 x 3 sets x 1
58	2	Power Clean	90% 2 sets x 1	155 x 2 sets x 1
59	Tuesday Afternoon	1.0 hour session
60	1	Power Snatch	95% 2 sets x 1	135 x 2 sets x 1
61	2	Back Squat	90% 3 sets x 1	252.5 x 3 sets x 1
62	Wednesday Morning	1.5 hour session
63	1	Front Squat	95% 2 sets x 1	237.5 x 2 sets x 1
64	2	Snatch	100%	170
65	3	Split Jerk from racks	95% 2 sets x 1	210 x 2 sets x 1
66	Wednesday Afternoon	2.0 hour session
67	1	Front Squat	100%	250
68	2	Power Snatch	95% 2 sets x 1	135 x 2 sets x 1
69	3	C&J	90% 2 sets x 1	190 x 2 sets x 1
70	4	Back Squat	100%	280
71	Thursday Morning
72	1	Snatch	warm up	warm up
73	2	C&J	warm up	warm up
74	Friday Morning	1.5 hour session
75	1	Power Snatch	85% 3 sets x 1	120 x 3 sets x 1
76	2	Split Jerk from racks	85% 2 sets x 1	187.5 x 2 sets x 1
77	3	Front Squat	90% 2 sets x 1	225 x 2 sets x 1
78	Friday Afternoon	1.5 hour session
79	1	Snatch	100%	170
80	2	C&J	100%	210
81	Saturday Morning	1.0 hour session
82	1	Power Clean	90% 2 sets x 1	155 x 2 sets x 1
83	2	Front squat	95%	237.5
84	Week Three
85	Monday Morning	2.0 hour session
86	1	Front Squat	95%, 90% 2 sets x 1	237.5, 225 x 2 sets x 1
87	2	Snatch	95%	162.5
88	3	Split Jerk from racks	95%	210
89	4	Front Squat	90% 2 sets x 2	225 x 2 sets x 2
90	Monday Afternoon	2.0 hour session
91	1	Front Squat	95% 2 sets x 1	237.5 x 2 sets x 1
92	2	Snatch	100%	170
93	3	C&J	100%	210
94	4	Back Squat	95%	280
95	Tuesday Morning	1.0 hour session
96	1	Power Clean	90% 3 sets x 1	155 x 3 sets x 1
97	2	Back Squat	90% 3 sets x 1	252.5 x 3 sets x 1
98	Tuesday Afternoon	1.0 hour session
99	1	Power Snatch	95%	135
100	2	Front Squat	95%	237.5