Lon Kilgore - MSU Experimental Training Program 1.0.xlsx

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AE	AF
1	BLOCK A								BLOCK B													BLOCK C								Movement	1RM
2	week 1	Monday	Reps	Set 1-3	Set 4	Set 5	Set 6		week 3	Monday (am)	Reps	Set 1	Set 2	Set 3	Set 4							week 5	Monday	Reps	Set 1-4	Set 5	Set 6	Set 7	Set 8	Back Squat	160
3		Power Snatch	2	Ad lib	44.2	44.2	44.2			Back Squat	2	139.2	139.2	139.2	139.2								Snatch	1	Ad lib	64	64	64	64	Snatch	85
4		Power Clean + Push Jerk	2		54.6	54.6	54.6			Snatch Pull	2	82.5	82.5	82.5	82.5								Clean & Jerk	1	Ad lib	79	79	79	79	Clean & Jerk	105
5		Back Squat	2		96.0	96.0	96.0			Clean Pull	2	107.1	107.1	107.1	107.1								Back Squat	1	Ad lib	120	120	120	120	Press	60
6		Core	15							PM	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10		Core	10	Ad lib
7										Snatch	1	68.0
8		Wednesday	Reps	Set 1-3	Set 4	Set 5	Set 6			Clean & Jerk	1	84.0											Wednesday	Reps	Set 1-4	Set 5	Set 6	Set 7	Set 8	Strike through for 1 miss.
9		Hang Power Snatch	2	Ad lib	49.3	49.3	49.3																Snatch	1	Ad lib	77	77	77	77	Strike through for 2 misses
10		Hang Power Clean	2		60.9	60.9	60.9			Tuesday	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10		Jerk	1	Ad lib	95	95	95	95	after 2 miss drop 10%
11		RDL	2		94.5	94.5	94.5			Snatch	1	68.0											Front Squat	1	Ad lib	120	120	120	120
12		Core	15							Clean & Jerk	1	84.0											Core	10	Ad lib
13										Back Squat	1	139	139	139	144	144	139	147	139
14		Saturday	Reps	Set 1-3	Set 4	Set 5	Set 6																Friday	Reps	Set 1-4	Set 5	Set 6	Set 7	Set 8
15		Snatch	2	Ad lib	68.0	68.0	68.0			Wednesday	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10		Snatch	1	Ad lib	64	64	64	64
16		Power Clean	2		71.4	71.4	71.4			Snatch	1	68											Power Clean	1	Ad lib	79	79	79	79
17		Jerk	2		84.0	84.0	84.0			Press	1	48											Press	1	Ad lib	45	45	45	45
18		Front Squat	2		96.0	96.0	96.0			Front Squat	1	107	107	107	107	107	107	107	107				Back Squat	1	Ad lib	120	120	120	120
19		Back Extension	15																				Core	10	Ad lib
20										Friday (am)	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10
21	week 2	Monday	Reps	Set 1-3	Set 4	Set 5	Set 6	Set 7		Snatch	1	68											Saturday	Reps	Set 1-4	Set 5	Set 6	Set 7	Set 8
22		Snatch	2	Ad lib	59.5	59.5	59.5	59.5		Clean & Jerk	1	84											Snatch	1	Ad lib	77	77	77	77
23		Power Clean	2		76.7	76.7	76.7	76.7		PM	Reps	Set 1	Set 2	Set 3	Set 4								Clean & Jerk	1	Ad lib	95	95	95	95
24		Jerk	2		89.3	89.3	89.3	89.3		Back Squat	2	139	139	139	139								RDL	1	Ad lib	116	116	116	116
25		Back Squat	2		112.0	112.0	112.0	112.0		Snatch Pull	2	82	82	82	82								Core	10	Ad lib
26		Core	12							Clean Pull	2	107	107	107	107
27																						week 6	Monday	Reps	Set 1-4	Set 5	Set 6	Set 7	Set 8
28		Wednesday	Reps	Set 1-3	Set 4	Set 5	Set 6	Set 7		Saturday	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10		Snatch	1	Ad lib	77	77	77	77
29		Power Snatch	2	Ad lib	57.8	57.8	57.8	57.8		Hang Snatch	1	68											Clean & Jerk	1	Ad lib	95	95	95	95
30		Clean	2		84.0	84.0	84.0	84.0		Jerk	1	84											Back Squat	1	Ad lib	144	144	144	144
31		Press	2		48.0	48.0	48.0	48.0		Back Squat	1	139	139	144	144	139	139	147	139				Core	8	Ad lib
32		Front Squat	2		96.0	96.0	96.0	96.0
33		Back Extension	12						week 4	Monday (am)	Reps	Set 1	Set 2	Set 3	Set 4								Wednesday	Reps	Set 1-4	Set 5	Set 6	Set 7	Set 8
34										Back Squat	2	139	139	139	139								Snatch	1	Ad lib	68	68	68	68
35		Friday	Reps	Set 1-4	Set 5	Set 6	Set 7	Set 8		Snatch Pull	2	82	82	82	82								Clean & Jerk	1	Ad lib	84	84	84	84
36		Snatch	2	Ad lib	76.5	76.5	76.5	76.5		Clean Pull	2	107	107	107	107								Front Squat	1	Ad lib	96	96	96	96
37		Push Press	2		73.5	73.5	73.5	73.5		PM	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10		Core	8	Ad lib
38		RDL	2		115.5	115.5	115.5	115.5		Snatch	1	68
39		Core	12							Clean & Jerk	1	84
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41		Saturday	Reps	Set 1-4	Set 5	Set 6	Set 7	Set 8		Tuesday	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10
42		Snatch	2	Ad lib	72.3	76.5	80.8	85.0		Snatch	1	68
43		Clean & Jerk	2		91.9	97.1	102.4	105.0		Clean & Jerk	1	84
44		Front Squat	2		128.0	128.0	128.0	128.0		Back Squat	1	139	139	144	147	139	144	147	139
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46										Wednesday	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10
47										Snatch	1	68
48										Press	1	48
49										Front Squat	1	107	107	107	107	107	107	107	107
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51										Friday (am)	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	Set 9	Set 10
52										Snatch	1	68
53										Clean & Jerk	1	84
54										PM	Reps	Set 1	Set 2	Set 3	Set 4
55										Back Squat	2	139	139	139	139
56										Snatch Pull	2	82	82	82	82
57										Clean Pull	2	107	107	107	107
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59										Saturday	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8	147	Set 10
60										Snatch	1	68
61										Jerk	1	84
62										Back Squat	1	139	144	147	139	139	144	147	139
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