“If you do not tell the truth about yourself you cannot tell it about other people.” – Virginia Woolf


– Weightlifting –

Clean Pulls – 4 x 5 (AHAP – heavier than last week)

* all reps completed on a 5min clock *


– Strength/Gymnastics –

2a) STRICT Press – 80% x 5 x 1, 85% x 3 x 3

2b) STRICT Pullups – 4 x SM

* all reps completed on a 5min clock *


– Conditioning –

AMRAP in 12min of:

1 power clean  (75-80% 1RM)

2 MU

3 burpee over BB

4 squat jumps


– Mobility –

Banded OH extension w/ BB blockage x 5min

Banded couch stretch w/ banded OH extension x 3-5min ea side

Lat lacrosse ball peel x 3-5min ea side



Notes on how to read Weight/Set/Rep Prescriptions:

Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets. For example:

         Snatch – 75% x 2 x 5

This would indicate snatching 75% of the athlete’s 1RM snatch weight for 5 sets of 2 reps. If a load is not specified, notation for sets and reps will be in the reverse order. For example:

         Pull-ups – 5 x 10

This would indicate 5 sets of 10 reps. 

For exercise complexes, notation will usually include reps for each exercise performed in the set. This would look, for example, like: 

         Power Clean + Power Jerk – 75% x 2+1 x 4 

This would mean each set is 2 power cleans followed by 1 power jerk at 75%. 

         Power Snatch + Snatch Balance – 75% x 2(1+1) x 5 

This would indicate that each set is 1 power snatch, then 1 snatch balance, then 1 power snatch, then 1 snatch balance for 4 total reps per set.

Prescribed percentages are of the exercise they accompany unless noted otherwise. A notable exception is snatch or clean pulls or deadlifts: percentages of these exercises are calculated from the 1RM of the snatch or clean (this is usually noted in the workout for clarity).

Often exercises will have other types of loading prescriptions, including HS (heavy single)and max.

HS (Heavy Single) 

HS or Heavy single indicates taking the exercise to the heaviest weight for a single rep that can be managed in that training session. This is determined simply by gradually increasing the weight until that criterion is met without any failed attempts. If an attempt does fail, but the reason for failure is obviously technical in nature, the athlete can make another attempt. Otherwise the loading increase should stop when the athlete completes a rep he or she is confident is approximately the best possible at that time. 


Max is a genuine test of a maximal effort. In this case, the athlete can give him- or herself up to 3 attempts at a given weight. If after 3 attempts the athlete is still unsuccessful, he or she is done with that exercise. An exception would be an athlete who is missing based on minor and known technical errors, and who is able to continue making attempts that are at least as close or better than previous attempts at that weight. In such cases, continued attempts are recommended until this trend reverses.

Similar to the heavy single would be multiple reps with the “heavy” notation, e.g. heavy 3. This simply means taking the exercise up to the heaviest set of 3 reps you feel you’re able to do that day. 


RM stands for “rep max” and means you’ll take the exercise up to a maximum weight for the prescribed reps, e.g. 3RM, 5RM, 1RM. If percentages follow an RM prescription, they are of that day’s RM, not of the athlete’s current 1RM. For example:

         3RM, 90% x 3 x 2

This would mean taking the exercise up to a max weight for 3 reps, then doing 2 more sets of 3 at 90% of that maximum weight.

Sometimes it will be noted alongside RMs that they should not be absolute max testing on that day, but very challenging.

No weight prescribed

If a loading prescription is absent for a particular exercise, the athlete should choose the loading to approximate the heaviest possible for the prescribed sets and reps unless some other quality is prescribed. For conditioning workouts, attempt to select weights that allow you to perform the prescribed reps consecutively in at least the first set.

** Courtesy of Catalyst Athletics **