Spreadsheet: 37a2abd8-d87a-4295-94f4-86a6b737f034
Sheet: Sheet1

Unnamed: 0 | Unnamed: 1 | Unnamed: 2 | Unnamed: 3 | Unnamed: 4 | Unnamed: 5 | Unnamed: 6 | Unnamed: 7 | Unnamed: 8 | Unnamed: 9 | Unnamed: 10 | Unnamed: 11 | Unnamed: 12 | Unnamed: 13 | Unnamed: 14 | Unnamed: 15
D1 | WK1 16-April | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | Hang Cleans (HC) | P | 3 | 5 | 30sec
2 | Bulgarian (see explination) | Q | V | V | V
3 | Front Squat | Q | 5 | 2 | 1 min
4 | RDL | H | 6 | 3 | 1
5 | Dumbell Walking Lunge (DLg) | G | 6/leg | 3 | 30 sec
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows | B | 5 | 2 | 1
8 | [NAME] | C | 5 | 2 | 30sec
9 | Incline Press | C | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | Standing Dumbell External Rotation/Wall Slides |  | 3 | 10 each | 30 sec
D2 | WK1 22-April | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | CLEAN PULLS (CP) | P | 3 | 5 | 30
2 | Bulgarian (see explination) | Q | V | V | V
3 | Barbell Rear Leg Squat | G | 5 | 3 | 30
4 | Single Leg RDL | H | 5 | 3 | 30
5 | Dead Lift | Q | 5 | 2 | 30
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows |  | 5 | 2 | 1
8 | Dumbell Bench Press |  | 5 | 2 | 30sec
9 | Dumbell Incline Press |  | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | 3 WAY SHOULDERS |  |  | 2 Series
 | NOTES:
D1 | WK2 April 23 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | Hang Cleans (HC) | P | 3 | 3 | 30sec
2 | Bulgarian (see explination) | Q | V | V | V
3 | Front Squat | Q | 5 | 2 | 1 min
4 | RDL | H | 6 | 3 | 1
5 | Dumbell Walking Lunge (DLg) | G | 6/leg | 3 | 30 sec
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows | B | 5 | 2 | 1
8 | [NAME] | C | 5 | 2 | 30sec
9 | Incline Press | C | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | Standing Dumbell External Rotation/Wall Slides |  | 3 | 10 each | 30 sec
D2 | WK2 April 29 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | CLEAN PULLS (CP) | P | 5 | 3 | 30
2 | Bulgarian (see explination) | Q | V | V | V
3 | Barbell Rear Leg Squat | G | 5 | 3 | 30
4 | Single Leg RDL | H | 5 | 3 | 30
5 | Dead Lift | Q | 5 | 2 | 30
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows |  | 5 | 2 | 1
8 | Dumbell Bench Press |  | 5 | 2 | 30sec
9 | Dumbell Incline Press |  | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | 3 WAY SHOULDERS |  |  | 2 Series
 | NOTES:
D1 | WK3 April 30 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | Hang Cleans (HC) | P | 3 | 5 | 30sec
2 | Bulgarian (see explination) | Q | V | V | V
3 | Front Squat | Q | 5 | 2 | 1 min
4 | RDL | H | 6 | 3 | 1
5 | Dumbell Walking Lunge (DLg) | G | 6/leg | 3 | 30 sec
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows | B | 5 | 2 | 1
8 | [NAME] | C | 5 | 2 | 30sec
9 | Incline Press | C | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | Standing Dumbell External Rotation/Wall Slides |  | 3 | 10 each | 30 sec
D2 | WK3 May 6 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | CLEAN PULLS (CP) | P | 5 | 5 | 30
2 | Bulgarian (see explination) | Q | V | V | V
3 | Barbell Rear Leg Squat | G | 5 | 3 | 30
4 | Single Leg RDL | H | 5 | 3 | 30
5 | Dead Lift | Q | 5 | 2 | 30
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows |  | 5 | 2 | 1
8 | Dumbell Bench Press |  | 5 | 2 | 30sec
9 | Dumbell Incline Press |  | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | 3 WAY SHOULDERS |  |  | 2 Series
 | NOTES:
D1 | WK4 May 7 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | Hang Cleans (HC) | P | 3 | 5 | 30sec
2 | Bulgarian (see explination) | Q | V | V | V
3 | Front Squat | Q | 5 | 2 | 1 min
4 | RDL | H | 6 | 3 | 1
5 | Dumbell Walking Lunge (DLg) | G | 6/leg | 3 | 30 sec
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows | B | 5 | 2 | 1
8 | [NAME] | C | 5 | 2 | 30sec
9 | Incline Press | C | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | Standing Dumbell External Rotation/Wall Slides |  | 3 | 10 each | 30 sec
D2 | WK4 May 11 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | CLEAN PULLS (CP) | P | 5 | 5 | 30
2 | Bulgarian (see explination) | Q | V | V | V
3 | Barbell Rear Leg Squat | G | 5 | 3 | 30
4 | Single Leg RDL | H | 5 | 3 | 30
5 | Dead Lift | Q | 5 | 2 | 30
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows |  | 5 | 2 | 1
8 | Dumbell Bench Press |  | 5 | 2 | 30sec
9 | Dumbell Incline Press |  | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | 3 WAY SHOULDERS |  |  | 2 Series
 | NOTES:
D1 | WK 5 May 14 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | Hang Cleans (HC) | P | 3 | 3 | 30sec
2 | Bulgarian (see explination) | Q | V | V | V
3 | Front Squat | Q | 5 | 2 | 1 min
4 | RDL | H | 6 | 3 | 1
5 | Dumbell Walking Lunge (DLg) | G | 6/leg | 3 | 30 sec
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows | B | 5 | 2 | 1
8 | [NAME] | C | 5 | 2 | 30sec
9 | Incline Press | C | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | Standing Dumbell External Rotation/Wall Slides |  | 3 | 10 each | 30 sec
D2 | WK 5 May 18 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | CLEAN PULLS (CP) | P | 5 | 3 | 30
2 | Bulgarian (see explination) | Q | V | V | V
3 | Barbell Rear Leg Squat | G | 5 | 3 | 30
4 | Single Leg RDL | H | 5 | 3 | 30
5 | Dead Lift | Q | 5 | 2 | 30
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows |  | 5 | 2 | 1
8 | Dumbell Bench Press |  | 5 | 2 | 30sec
9 | Dumbell Incline Press |  | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | 3 WAY SHOULDERS |  |  | 2 Series
 | NOTES:
 | FNALS WEEK
D1 | WK6 May 21 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | Hang Cleans (HC) | P | 3 | 2 | 30sec
2 | Front Squat | Q | 3 | 3 | 30sec
3 | RDL | H | 6 | 3 | 30sec
4 | Dumbell Walking Lunge (DLg) | G | 6/leg | 3 | 30 sec
5 | [NAME] (full extensioin go all the way down) | B | 5 | 3 | 30sec
6 | [NAME] |  | 5 | 2 | 30sec
7 | Upright Row/Curls/ Over Head Tri Extension |  | 5 | 5 each | 30sec
8 | Standing Dumbell External Rotation/Wall Slides |  | 5 | 3 each | 30 sec
D2 | WK6 May 25 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | CLEAN PULLS (CP) | P | 3 | 2 | 30
2 | Back Squat | Q | 3 | 3 | 1
3 | Barbell Rear Leg Squat | G | 5 | 3 | 30
4 | Single Leg RDL | H | 5 | 3 | 30
5 | Dead Lift | Q | 5 | 2 | 30
7 | Pendlay Rows |  | 5 | 2 | 1
9 | Incline Press |  | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 2 each | 1
11 | 3 WAY SHOULDERS |  |  | 2 seires
 | NOTES:
D1 | WK7 May 28 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | Hang Cleans (HC) | P | 3 | 3 | 30sec
2 | Bulgarian (see explination) | Q | V | V | V
3 | Front Squat | Q | 5 | 2 | 1 min
4 | RDL | H | 6 | 3 | 1
5 | Dumbell Walking Lunge (DLg) | G | 6/leg | 3 | 30 sec
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows | B | 5 | 2 | 1
8 | [NAME] | C | 5 | 2 | 30sec
9 | Incline Press | C | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | Standing Dumbell External Rotation/Wall Slides |  | 3 | 10 each | 30 sec
D2 | WK7 June 1 | T | Rep | Sets | Rest | [NAME] |  |  |  |  |  |  |  |  | Volume
1 | CLEAN PULLS (CP) | P | 5 | 3 | 30
2 | Bulgarian (see explination) | Q | V | V | V
3 | Barbell Rear Leg Squat | G | 5 | 3 | 30
4 | Single Leg RDL | H | 5 | 3 | 30
5 | Dead Lift | Q | 5 | 2 | 30
6 | [NAME] (full extensioin go all the way down) | B | 5 | 2 | 1
7 | Pendlay Rows |  | 5 | 2 | 1
8 | Dumbell Bench Press |  | 5 | 2 | 30sec
9 | Dumbell Incline Press |  | 5 | 2 | 30sec
10 | Upright Row/Curls/ Over Head Tri Extension |  | 3 | 5 each | 1
11 | 3 WAY SHOULDERS |  |  | 2 Series
 | NOTES: