Just some notes and tips about how to use this work sheet, on the first page PB’s and note, you have your 1 RM, you just need to fill in the zeros with your weights and the worksheet will automatically fill in your weights for the session.
You have the days and exercises in the far left tab, at the start of each exercise you will see E2MOM or every 90s, and this is your rest time between sets.
The four cells has all the information you need for the session
Cell one is your percentage or intensity for the set
Cell two is your prescribed weights
Cell three is the number of reps required for the set
Cell four is the total amount of weights moved per set
The number of cells populated is the amount of sets you need to complete per exercise.
About the program
This has been used for competitive Olympic weightlifter and CrossFit athletes and draws inspiration from soviet weightlifting conditioning cycles, Wendler 5,3,1 & Acute to Chronic Workload Ratio: Managing Errors in Training Load
Warning: this program is for a currently active athlete training 3 to 5 times per week and has experience in strength and Olympic weightlifting, if you are a CF athlete and training 3 to 5 time per week and looking to get stronger, this is for you.If you are looking for conditioning work, do your METCONs at a lighter weight and focus in intensity