PWC 6 - WEEK OLY PROGRAM

Name: Issac Cabezas

Enter 1 Rep Maximum: Snatch 80 C&J 110 Bk. Sqt 160 Fr. Sqt 135

WEEK 1
DAY 1 - 05/18/10
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up

3 pos - Snatch 1 0 1 0 1 0 1 0 1 0 1 64
Drop Snatch 3 40 3 0 3 0 3 0 3 0 3 64 3 0
Back Squat 3 80 3 0 3 0 3 0 3 0
Snatch Pull 5 40 5 0 5 0 5 0 4 0 4 0
Snatch Push Press 5 0 3 0 3 0 3 0 3 0 3 0

Hypers 10 BW 10 BW 10 BW
Bench Abs 20 BW 20 BW 20 BW

DAY 2 - 05/21/10
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up

3 pos - Clean 1 0 1 0 1 0 1 0 1 0 1 0 1 0
Rk Jerks 5 0 3 0 3 0 3 0 3 0 3 0 3 0
Clean Pulls 5 0 5 0 5 0 5 0 5 0 5 0
Front Squat 5 0 3 0 3 0 1 0 3 0
Push Press 5 0 5 0 5 0 5 0

DAY 3 - 05/24/10
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up

Snatch 4 (MT) 40 3 (BK) 48 2 (FL) 56 2 64 1 68 1 72 1 76 1 1

Snatch (2) 1 1

Wait 20 minutes

Clean & Jerk 4 (MT) 55 3 (BK) 66 2 (FL) 77 2 83 1 88 1 94 1 88 1 94 1

Clean & Jerk (2) 1 1
Hypers 10 BW 10 BW 10 BW
Hanging Leg Raises 12 BW 12 BW 12 BW
 PWC 6 - WEEK OLY PROGRAM
Name: Issac Cabezas
Enter 1 Rep Maximum: Snatch 80 C&J 110 Bk. Sqt 160 Fr. Sqt 135

WEEK 2
DAY 1
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up

Hang Sn + Snatch 2 40 2 48 1 56 1 64 1 68 1 68 1 68
OH Squat 5 5 5 5 5
Back Squat 5 80 5 96 5 112 3 128 3 136 2 144 2 144
Clean Shrugs 6 55 6 77 5 149 5 149 5 149 5 149 5 149

Chins 8 8 8
Inclines 8 8 8
Hypers 10 BW 10 BW 10 BW
Bench Abs 20 BW 20 BW 20 BW

DAY 2
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up

Clean 3 55 3 77 3 88 2 94 2 94 3 88 3 88
Rk Jerks 5 55 3 77 3 88 2 94 2 94 3 88 3 88
Clean Pull 5 55 4 77 3 88 2 99 1 110 2 94 3 88
Front Squats 5 68 5 95 3 108 2 122 2 122 3 108 3 108

Press 5 5 5 5 5
Back Rows 8 8 8
Clean Shrugs 5 55 5 77 5 149 5 149 5 149 5 149 5 149
Hanging Leg Raises 12 BW 12 BW 12 BW

DAY 3
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up

Snatch 4 (MT) 40 3 (BK) 48 2 (FL) 56 1 64 1 68 1 72 1 76 1 68 1 72

Snatch (2) 1 1
Wait 20 minutes

Clean & Jerk 4 (MT) 55 3 (BK) 66 2 (FL) 77 2 88 2 94 1 99 1 105 1 94 1 99

Clean & Jerk (2) 1 105 1

Hypers 10 BW 10 BW 10 BW
Hanging Leg Raises 12 BW 12 BW 12 BW
 PWC 6 - WEEK OLY PROGRAM
Name: Issac Cabezas
Enter 1 Rep Maximum: Snatch 80 C&J 110 Bk. Sqt 160 Fr. Sqt 135

WEEK 3
DAY 1
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Snatch 3 40 2 48 1 56 1 64 1 68 1 64 1 68 1 64 1 68
Snatch Pull 2 80 2 80 2 84
Front Squat 2 108 2 115 2 122

Hypers 12 12 12
Hanging Leg Raises 10 10 10

DAY 2
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Clean & Jerk 2 55 2 55 1 66 1 77 1 88 1 94 1 88 1 94 1 88
Clean Pulls 2 110 2 110 2 116
Push Press 5 4 3 2 1

Box Jumps 5 5 5
Close Grip Pull-up 10 10 10

DAY 3
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Snatch 3 (MT) 40 3 (BK) 48 2 (FL) 56 1 64 1 68 1 64 1 68 1 68 1
1 1
Wait 20 minutes
Clean & Jerk 3 (MT) 55 3 (BK) 66 2 (FL) 77 1 88 1 94 1 94 1 88 1 94 1
1 1

Front Squats 2 108 2 108 1 115 1 115 1 115 1 122 2 115 3 108
 PWC 6 - WEEK OLY PROGRAM
Name: Issac Cabezas
Enter 1 Rep Maximum: Snatch 0 C&J 0 Bk. Sqt 0 Fr. Sqt 0

WEEK 4
DAY 1
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Snatch 3 0 2 0 2 0 2 0 1 0 1 0 1 0 1 0
Snatch Pull 2 0 2 0
Front Squat 2 0 2 0 1 0 1 0

Hypers 12 BW 12 BW 12 BW
Hanging Leg Raises 10 BW 10 BW 10 BW

DAY 2
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Clean & Jerk 3 0 2 0 1 0 1 0 1 0 1 0 1 0 1 0 1 0
Clean Pulls 2 0 2 0
Push Press 5 4 3 2 1

Box Jumps 5 5 5
Wide Grip Pull-up 10 10 10

DAY 3
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Snatch 3 (MT) 0 3 (BK) 0 2 (FL) 0 1 0 1 0 1 0 1 0 1 0 1 0
1 1 1
Wait 20 minutes
Clean & Jerk 3 (MT) 0 3 (BK) 0 2 (FL) 0 1 0 1 0 1 0 1 0 1 0 1 0
1 1 1

Front Squats 2 0 2 0 1 0 1 0 1 0 1 0 2 0 3 0
 PWC 6 - WEEK OLY PROGRAM
Name: Issac Cabezas
Enter 1 Rep Maximum: Snatch 50 C&J 70 Bk. Sqt 120 Fr. Sqt 100

WEEK 5
DAY 1
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Snatch 3 25 2 30 2 35 2 35 1 38 1 38 1 40 1 40
Snatch Pull 2 45 2 45
Front Squat 1 80 1 85 1 90 1 95

Hypers 12 12 12
Hanging Leg Raises 10 10 10

DAY 2
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Clean & Jerk 3 35 2 42 1 49 1 53 1 56 1 49 1 53 1 56
Clean Pulls 2 63 2 63
Front Squat 3 80 3 80 3 80

Clean Press 8 8 8
Close Grip Pull-up 10 10 10

DAY 3
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Snatch 3 (MT) 25 3 (BK) 30 2 (FL) 35 1 41 1 44 1 46 1 41 1 44 1 46

Wait 20 minutes
Clean & Jerk 3 (MT) 35 3 (BK) 42 2 (FL) 49 1 57 1 61 1 64 1 57 1 61 1 64
Front Squats 2 82 2 82 1 87 1 87 1 87 1 92 2 87 3 82
 PWC 6 - WEEK OLY PROGRAM
Name: Issac Cabezas
Enter 1 Rep Maximum: Snatch 0 C&J 0 Bk. Sqt 0 Fr. Sqt 0

WEEK 6
DAY 1
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Snatch 3 0 2 0 2 0 2 0 1 0 1 0 1 0
Clean & Jerk 3 0 2 0 1 0 1 0 1 0 1 0
Front Squat 1 0 1 0 1 0 1 0

Hypers 12 12 12
Hanging Leg Raises 10 10 10

DAY 2
Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Clean & Jerk 3 0 2 0 1 0 1 0 1 0 1 0 1 0 1 0 1 0
Snatch 3 0 2 0 2 0 2 0 2 0 2 0
Front Squat 3 0 3 0 3 0

Good Mornings 8 8 8
Wide Grip Pull-up 10 10 10

DAY 3 - Competition Day!

Exercise S1 Wt. S2 Wt. S3 Wt. S4 Wt. S5 Wt. S6 Wt. S7 Wt. S8 Wt. S9 Wt.
Warm - Up
Snatch 3 (MT) 0 3 (BK) 0 2 (FL) 0 1 0 1 0 1 0 1 1 1

Wait 20 minutes
Clean & Jerk 3 (MT) 0 3 (BK) 0 2 (FL) 0 1 0 1 0 1 0 1 1 1