Training Program for Matt Foreman, January-March 1993 Calpian Weightlifting Club, Auburn, Washington
This is the first section of my 1993 training program. As I mentioned in last month’s introductory article, my entire training experience from January through December of 1993 will be documented in monthly installments over the next seven issues of Performance Menu.
I made a permanent move from my home in Arizona to Auburn, Washington in January 1993 to train with the Calpian Weightlifting Club and coach John Thrush, and the first Monday listed on this program was my first day in the Calpian gym. I was twenty years old.
I made the decision to move to Washington and become a Calpian in the fall of 1992, and John Thrush got me started on a Calpian program that I could use during my final months in Arizona before I packed up and made the drive north. So when I started recording my training as it’s listed on this program, I had already been using John’s program for a while and had been able to acclimate to the training demands.
As you will see, I lifted in a local meet with the Calpians four weeks after I joined the gym. I totaled 265 kilos in the old 99 kilo weight class, which was my best competition total at the time, with a 115 kilo snatch and 150 kilo clean and jerk. I had previously snatched 120 kilos in competition in 1992, but 265 was still my best total. Here is my progress on this program:
January 1993
Age: 20
Bodyweight: 101 kg
Snatch: 120 kg
Clean and Jerk: 150 kg
Competition Total: 265 kg
Clean: 155 kg
Rack Jerk: 155 kg
Back Squat: 227.5 kg
Front Squat: 180 kg
December 1993
Age: 21
Bodyweight: 102 kg
Snatch: 132.5 kg
Clean and Jerk: 167.5 kg
Competition Total: 300 kg
Clean: 167.5 kg
Rack Jerk: 180 kg
Back Squat: 222.5 kg
Front Squat: 180 kg
As you read this program, keep the following things in mind:
• Every lift I did in my workouts is recorded here, including all warm-up sets.
• I write sets and reps as follows: 5x3 means five sets of three repetitions, 100x2 means 100 kilos for a double (a set of two reps), 2x8 means two sets of eight reps, etc.
• All missed attempts are recorded as well.
• Any personal records are listed in bold print.
• Every workout (weights, sets, and reps) was planned out for me. I just followed the program.
• The lifts are self-explanatory, no tricky names or anything. There are a couple of special exercises we did that need some clarification, and I’ll put those in here.
• General Notes: These first seven weeks were solid. I had a mediocre meet at the Oregon Cup, but I started seeing some progress by the first week of March with a couple of personal records in the gym. John made some changes to my technique when I joined the team, and it took me a while to start feeling comfortable with my new form. Once my technique improved, the weights started feeling a lot lighter. This is a very detailed look at effective programming, which is something everybody is looking for. The Calpian club was one of the most successful teams in America, which means that this method produced outstanding results. By analyzing these workouts, you should be able to find a way to use this as a resource for your own lifting career as an athlete or a coach.
Week of 1/19/93
Monday
• Snatch- 50x4, 70x4, 85x3, 95x3, 105x3, 110x1, 115x1, 120(miss), 110x2
• Snatch Pulls- 125x3, 130 5x3
• Front Squat- 70x3, 100x3, 130x3, 150x3, 165 3x3
Tuesday
• Clean- 60x3, 80x3, 100x2, 120x2, 130x2, 140x1, 145x1, 150(miss)
• Clean Pulls- 140x3, 160x3, 175 5x3
• Stop Squat- 100x3, 140x3, 170x3, 185x3, 190 2x3
Thursday
• Clean and Jerk- 60x3, 80x3, 100x2, 120x2, 130x1, 137.5x1, 142.5x1, 147.5x1, 137.5x1, 142.5x1, 147.5x1
• Snatch Pulls- 120x3, 130x3, 137.5 5x3
• Back Squat- 100x3, 150x3, 170x3, 190x3
Saturday
• Snatch- 50x3, 70x3, 85x3, 95x2, 105x1
• Snatch Pulls- 120x3, 130x3, 140 3x3
• Stop Squat- 100x5, 150x3, 170x3, 190x3, 195x3, 200 2x3
• Military Press- 50x5, 70 2x5, 75x5, 80x5, 85x5
• Seated Good Mornings- 75 2x8
o These are good mornings while seated on a bench, with the bar on the shoulders like a back squat.
Week of 1/25/93
Monday
• Clean- 60x4, 80x3, 100x3, 120x3, 135x3, 140x3, 145x2, 135x3, 140x3, 145x2
• Snatch Pulls- 120x3, 135 5x3
• Stop Squat- 100x3, 140x3, 170x3, 180x1, 190 3x3
• Seated Good Mornings- 60 2x8
Tuesday
• BTN Rack Jerk- 60x4, 80x3, 100x3, 120x2, 125x1, 130x1, 135x1, 125x1, 130x1, 135x1
o BTN means behind-the-neck
• Power Clean- 60x3, 80x3, 100x3, 120 3x2
Wednesday
• Snatch- 60x4, 80x3, 90x3, 90x2, 100x2, 102.5x2, 107.5x2, 112.5x1, 117.5x1 107.5x2, 112.5x1, 117.5x1
• Clean Pulls- 135x5, 150 3x5
• Military Press- 60x5, 65x5, 70x3, 72.5 2x5
Thursday
• Clean and Jerk- 60x3, 80x2, 100x2, 120x1, 110x1, 120x1, 130x1, 140x1, 145(miss)
• SN Pulls- 140 3x3
• Back Squat- 100x3, 140x3, 170x3, 190 3x2
• Seated Good Mornings- 75 3x5
Saturday
• Snatch- 50x3, 55x3, 70x3, 90x3, 97.5x3, 102.5x3, 107.5x3, 112.5x2, 105x3, 110x3, 115x1, 110x1, 105x2, 110x1, 110x1
• Clean Pulls- 140x3, 175 5x3
• Stop Squat- 110x3, 150x3, 180x1, 190 3x3
• Seated Good Mornings- 60 2x8
Week of 2/1/93
Monday
• Snatch- 50x3, 70x3, 70x3, 90x3, 100x3, 105x3, 110x2, 115x1, 110x1, 110x2, 115x1
• Snatch Pulls- 125x3, 137.5 5x3
• Back Squat- 120x3, 160x3, 182.5x5, 192.5x3, 202.5x2, 185x5
• Seated Good Mornings- 60 2x8
Tuesday
• Power Clean- 60x4, 80x3, 90x3, 100x3, 122.5 3x3
• Rack Jerk- 70x4, 70x3, 100x3, 120x2, 130x1, 135x1, 140x1, 130x1, 135x1, 140x1
Wednesday
• Clean and Jerk- 60x3, 60x2, 80x3, 80x2, 100x2, 120x2, 130x1, 137.5x1, 142.5x1, 147.5x1, 152.5x1, 147.5x1
• Clean Pulls- 180x3
• Military press- 70 6x5
Thursday
• Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 100x2, 105x1, 110(miss), 90 2x2
• Snatch Pulls- 110x3, 120x3, 130x3, 140x3, 135x3, 130x3, 130x3
• Stop Squat- 100x3, 140x3, 170x3, 180x1, 192.5x3, 2x3(no stop)
• Seated Good Mornings- 75 3x5
Saturday
• Clean- 60x4, 60x2, 80x3, 100x3, 120x2, 130x2, 137.5x2, 142.5x1, 147.5(miss), 120x1, 130x1, 137.5x2, 142.5 2x1
• Clean Pulls- 160x2, 170x1, 190 5x1
• Front Squat- 100x3, 150x2, 160x2, 170 3x2
• Seated Good Mornings- 60 2x8
Week of 2/8/93 (meet week, Oregon Cup on Saturday 2/13/93)
Monday
• Snatch- 50x5, 50x3, 70x3, 70x3, 90x3, 90x3, 100x3, 105x1, 110x2, 112.5(miss), 95x2, 100x2, 105x2, 110x1, 110x1
• Clean and Jerk- 60x3, 80 2x3, 100x3, 120x1, 130x1, 135x1
Wednesday
• Snatch- 50x5, 50x3, 70x3, 70x3, 90x3, 90x3, 100 3x1, 105 3x1
• Clean and Jerk- 60x3, 90x2, 100x2, 120 3x1
Saturday (meet- Oregon Cup)
Competition Attempts
Snatch Clean and Jerk
• 115 - 145
• 120(miss) - 150
• 120(miss) - 155 (missed jerk)
Total- 265, 99 kilo bodyweight class (actual bodyweight- 98 kg)
Week of 2/15/93
NOTE: After a competition, we almost always did a full week of workouts that were only pulling and squatting movements, no competition lifts. This was a recovery method.
Monday
• Clean Pulls- 60x5, 90x3, 110x3, 150x3, 172.5 5x3
• Snatch Pulls- 110x3, 130 3x3
• Front Squat- 90x3, 130x3, 160x1, 165 3x2
• Seated Good Mornings- 65 2x8
Wednesday
• Clean Pulls- 60x5, 90x3, 110x3, 150x3, 170 5x3
• Snatch Pulls- 120 3x3
• Military Press- 70 5x5
Thursday
• Snatch Pulls- 50x5, 90x3, 110x3, 125x3, 135x3, 147.5 5x3
• Clean Pulls- 152.5 3x3
• Stop Squat- 90x5, 130x3, 160x3, 170 6x3
Saturday
• Clean Pulls- 70x5, 90x3, 100x3, 120x3, 140x3, 160x3, 175x3, 185 5x3
• Snatch Pulls- 130 3x3
• Back Squat- 100x5, 140x3, 180 3x3
Week of 2/22/93
Monday
• Clean- 60x3, 70x3, 80x3, 110x3, 130x2, 140x2, 145x2, 150x1, 137.5x2, 130x1, 140x2
• Clean Pulls- 170x3, 190x3, 175x3, 170 2x3
• Back Squat- 100x3, 140x3, 160x3, 170 2x3 180x3
Tuesday
• Rack Jerk- 50x5, 60x3, 80x3, 100x2, 120x2, 130x1, 135x1, 140x1, 145x1, 135x1, 140x1, 145x1
• Power Clean- 67.5x3, 90x3, 110x3, 120 3x2
Wednesday
• Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 90x2, 100x2, 105x2, 90x3, 100x3
• Snatch Pulls- 125x3, 135x3, 142.5 5x3
Thursday
• Clean and Jerk- 60x3, 60x2, 80x3, 80x2, 100x2, 120x2, 130x1, 137.5x1, 142.5x1, 147.5x1, 152.5(missed clean), 130x1, 140x1, 145x1, 150x1
• Clean Pulls- 170x3, 180x3, 160 2x3
• Front Squat- 100x3, 130x3, 150x3, 160x1, 170x2, 170x1, 175x1
Saturday
• Snatch- 50x4, 52.5x3, 57.5x3, 70x3, 70x3, 80x3, 90x3, 90x2, 95x2, 100x2, 100x1, 105x1, 110x1, 100x2, 105x2, 110x1, 112.5x1, 115x1, 107.5x1, 107.5x1
• Snatch Pulls- 130x3, 140x3, 135x3, 130 2x3
• Stop Squat- 100x3, 150x3, 170x3, 175x3, 180x3, 180x2, 185x1
Week of 3/1/93
Monday
• Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 100x2, 100x2, 105x2, 105x1, 107.5x1, 110x2, 112.5x1, 115(miss), 105x1, 110x1, 115x2
• Clean Pulls- 130x3, 160x3, 177.5 5x3
• Back Squat- 100x3, 140x3, 180x5, 190x3, 200x2, 180x3
Tuesday
• Power Clean- 60x3, 60x3, 80x3, 90x3, 100x2, 110x2, 122.5x2, 125x2, 127.5x2
• Rack Jerk- 70x5, 70x3, 90x3, 110x2, 130x1, 140x1, 145x1, 150x1, 155x1, 160x1, 140x1, 145x1
Wednesday
• Clean and Jerk- 60x3, 60x3, 80x3, 80x2, 100x2, 120x2, 130x1, 140x1, 145x1, 150x1, 155(missed jerk), 140(missed jerk), 145x1
• Clean Pulls- 170x3, 180x3, 175x3, 170x3, 165x3
• Military Press- 70 3x5
Thursday
• Snatch- 50x3, 50x3, 70x3, 70x2, 90x2, 90x2, 100x2, 100x2, 100x1, 105x1, 105x1, 110x1, 115x1, 110x1, 105x2, 110x1, 115x1
• Snatch Pulls- 130x3, 140x3, 135x3, 130 2x3
• Back Squat- 100x3, 150x3, 170x3, 175x3, 180x3
Saturday
• Clean- 50x3, 50x3, 80x3, 90x3, 110x2, 120x1, 130x1, 140x2, 145x2, 150x2, 135x1
• Front Squat- 100x4, 120x3, 140x3, 150x2, 160x2, 165x2, 170x2, 175x1
That’s the end of this section. Next month, we will go through another seven weeks of the program. Feel free to use this information in any way it will benefit you, and remember the Calpian motto: “Beware the fury of a patient man.”
I made a permanent move from my home in Arizona to Auburn, Washington in January 1993 to train with the Calpian Weightlifting Club and coach John Thrush, and the first Monday listed on this program was my first day in the Calpian gym. I was twenty years old.
I made the decision to move to Washington and become a Calpian in the fall of 1992, and John Thrush got me started on a Calpian program that I could use during my final months in Arizona before I packed up and made the drive north. So when I started recording my training as it’s listed on this program, I had already been using John’s program for a while and had been able to acclimate to the training demands.
As you will see, I lifted in a local meet with the Calpians four weeks after I joined the gym. I totaled 265 kilos in the old 99 kilo weight class, which was my best competition total at the time, with a 115 kilo snatch and 150 kilo clean and jerk. I had previously snatched 120 kilos in competition in 1992, but 265 was still my best total. Here is my progress on this program:
January 1993
Age: 20
Bodyweight: 101 kg
Snatch: 120 kg
Clean and Jerk: 150 kg
Competition Total: 265 kg
Clean: 155 kg
Rack Jerk: 155 kg
Back Squat: 227.5 kg
Front Squat: 180 kg
December 1993
Age: 21
Bodyweight: 102 kg
Snatch: 132.5 kg
Clean and Jerk: 167.5 kg
Competition Total: 300 kg
Clean: 167.5 kg
Rack Jerk: 180 kg
Back Squat: 222.5 kg
Front Squat: 180 kg
As you read this program, keep the following things in mind:
• Every lift I did in my workouts is recorded here, including all warm-up sets.
• I write sets and reps as follows: 5x3 means five sets of three repetitions, 100x2 means 100 kilos for a double (a set of two reps), 2x8 means two sets of eight reps, etc.
• All missed attempts are recorded as well.
• Any personal records are listed in bold print.
• Every workout (weights, sets, and reps) was planned out for me. I just followed the program.
• The lifts are self-explanatory, no tricky names or anything. There are a couple of special exercises we did that need some clarification, and I’ll put those in here.
• General Notes: These first seven weeks were solid. I had a mediocre meet at the Oregon Cup, but I started seeing some progress by the first week of March with a couple of personal records in the gym. John made some changes to my technique when I joined the team, and it took me a while to start feeling comfortable with my new form. Once my technique improved, the weights started feeling a lot lighter. This is a very detailed look at effective programming, which is something everybody is looking for. The Calpian club was one of the most successful teams in America, which means that this method produced outstanding results. By analyzing these workouts, you should be able to find a way to use this as a resource for your own lifting career as an athlete or a coach.
Week of 1/19/93
Monday
• Snatch- 50x4, 70x4, 85x3, 95x3, 105x3, 110x1, 115x1, 120(miss), 110x2
• Snatch Pulls- 125x3, 130 5x3
• Front Squat- 70x3, 100x3, 130x3, 150x3, 165 3x3
Tuesday
• Clean- 60x3, 80x3, 100x2, 120x2, 130x2, 140x1, 145x1, 150(miss)
• Clean Pulls- 140x3, 160x3, 175 5x3
• Stop Squat- 100x3, 140x3, 170x3, 185x3, 190 2x3
Thursday
• Clean and Jerk- 60x3, 80x3, 100x2, 120x2, 130x1, 137.5x1, 142.5x1, 147.5x1, 137.5x1, 142.5x1, 147.5x1
• Snatch Pulls- 120x3, 130x3, 137.5 5x3
• Back Squat- 100x3, 150x3, 170x3, 190x3
Saturday
• Snatch- 50x3, 70x3, 85x3, 95x2, 105x1
• Snatch Pulls- 120x3, 130x3, 140 3x3
• Stop Squat- 100x5, 150x3, 170x3, 190x3, 195x3, 200 2x3
• Military Press- 50x5, 70 2x5, 75x5, 80x5, 85x5
• Seated Good Mornings- 75 2x8
o These are good mornings while seated on a bench, with the bar on the shoulders like a back squat.
Week of 1/25/93
Monday
• Clean- 60x4, 80x3, 100x3, 120x3, 135x3, 140x3, 145x2, 135x3, 140x3, 145x2
• Snatch Pulls- 120x3, 135 5x3
• Stop Squat- 100x3, 140x3, 170x3, 180x1, 190 3x3
• Seated Good Mornings- 60 2x8
Tuesday
• BTN Rack Jerk- 60x4, 80x3, 100x3, 120x2, 125x1, 130x1, 135x1, 125x1, 130x1, 135x1
o BTN means behind-the-neck
• Power Clean- 60x3, 80x3, 100x3, 120 3x2
Wednesday
• Snatch- 60x4, 80x3, 90x3, 90x2, 100x2, 102.5x2, 107.5x2, 112.5x1, 117.5x1 107.5x2, 112.5x1, 117.5x1
• Clean Pulls- 135x5, 150 3x5
• Military Press- 60x5, 65x5, 70x3, 72.5 2x5
Thursday
• Clean and Jerk- 60x3, 80x2, 100x2, 120x1, 110x1, 120x1, 130x1, 140x1, 145(miss)
• SN Pulls- 140 3x3
• Back Squat- 100x3, 140x3, 170x3, 190 3x2
• Seated Good Mornings- 75 3x5
Saturday
• Snatch- 50x3, 55x3, 70x3, 90x3, 97.5x3, 102.5x3, 107.5x3, 112.5x2, 105x3, 110x3, 115x1, 110x1, 105x2, 110x1, 110x1
• Clean Pulls- 140x3, 175 5x3
• Stop Squat- 110x3, 150x3, 180x1, 190 3x3
• Seated Good Mornings- 60 2x8
Week of 2/1/93
Monday
• Snatch- 50x3, 70x3, 70x3, 90x3, 100x3, 105x3, 110x2, 115x1, 110x1, 110x2, 115x1
• Snatch Pulls- 125x3, 137.5 5x3
• Back Squat- 120x3, 160x3, 182.5x5, 192.5x3, 202.5x2, 185x5
• Seated Good Mornings- 60 2x8
Tuesday
• Power Clean- 60x4, 80x3, 90x3, 100x3, 122.5 3x3
• Rack Jerk- 70x4, 70x3, 100x3, 120x2, 130x1, 135x1, 140x1, 130x1, 135x1, 140x1
Wednesday
• Clean and Jerk- 60x3, 60x2, 80x3, 80x2, 100x2, 120x2, 130x1, 137.5x1, 142.5x1, 147.5x1, 152.5x1, 147.5x1
• Clean Pulls- 180x3
• Military press- 70 6x5
Thursday
• Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 100x2, 105x1, 110(miss), 90 2x2
• Snatch Pulls- 110x3, 120x3, 130x3, 140x3, 135x3, 130x3, 130x3
• Stop Squat- 100x3, 140x3, 170x3, 180x1, 192.5x3, 2x3(no stop)
• Seated Good Mornings- 75 3x5
Saturday
• Clean- 60x4, 60x2, 80x3, 100x3, 120x2, 130x2, 137.5x2, 142.5x1, 147.5(miss), 120x1, 130x1, 137.5x2, 142.5 2x1
• Clean Pulls- 160x2, 170x1, 190 5x1
• Front Squat- 100x3, 150x2, 160x2, 170 3x2
• Seated Good Mornings- 60 2x8
Week of 2/8/93 (meet week, Oregon Cup on Saturday 2/13/93)
Monday
• Snatch- 50x5, 50x3, 70x3, 70x3, 90x3, 90x3, 100x3, 105x1, 110x2, 112.5(miss), 95x2, 100x2, 105x2, 110x1, 110x1
• Clean and Jerk- 60x3, 80 2x3, 100x3, 120x1, 130x1, 135x1
Wednesday
• Snatch- 50x5, 50x3, 70x3, 70x3, 90x3, 90x3, 100 3x1, 105 3x1
• Clean and Jerk- 60x3, 90x2, 100x2, 120 3x1
Saturday (meet- Oregon Cup)
Competition Attempts
Snatch Clean and Jerk
• 115 - 145
• 120(miss) - 150
• 120(miss) - 155 (missed jerk)
Total- 265, 99 kilo bodyweight class (actual bodyweight- 98 kg)
Week of 2/15/93
NOTE: After a competition, we almost always did a full week of workouts that were only pulling and squatting movements, no competition lifts. This was a recovery method.
Monday
• Clean Pulls- 60x5, 90x3, 110x3, 150x3, 172.5 5x3
• Snatch Pulls- 110x3, 130 3x3
• Front Squat- 90x3, 130x3, 160x1, 165 3x2
• Seated Good Mornings- 65 2x8
Wednesday
• Clean Pulls- 60x5, 90x3, 110x3, 150x3, 170 5x3
• Snatch Pulls- 120 3x3
• Military Press- 70 5x5
Thursday
• Snatch Pulls- 50x5, 90x3, 110x3, 125x3, 135x3, 147.5 5x3
• Clean Pulls- 152.5 3x3
• Stop Squat- 90x5, 130x3, 160x3, 170 6x3
Saturday
• Clean Pulls- 70x5, 90x3, 100x3, 120x3, 140x3, 160x3, 175x3, 185 5x3
• Snatch Pulls- 130 3x3
• Back Squat- 100x5, 140x3, 180 3x3
Week of 2/22/93
Monday
• Clean- 60x3, 70x3, 80x3, 110x3, 130x2, 140x2, 145x2, 150x1, 137.5x2, 130x1, 140x2
• Clean Pulls- 170x3, 190x3, 175x3, 170 2x3
• Back Squat- 100x3, 140x3, 160x3, 170 2x3 180x3
Tuesday
• Rack Jerk- 50x5, 60x3, 80x3, 100x2, 120x2, 130x1, 135x1, 140x1, 145x1, 135x1, 140x1, 145x1
• Power Clean- 67.5x3, 90x3, 110x3, 120 3x2
Wednesday
• Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 90x2, 100x2, 105x2, 90x3, 100x3
• Snatch Pulls- 125x3, 135x3, 142.5 5x3
Thursday
• Clean and Jerk- 60x3, 60x2, 80x3, 80x2, 100x2, 120x2, 130x1, 137.5x1, 142.5x1, 147.5x1, 152.5(missed clean), 130x1, 140x1, 145x1, 150x1
• Clean Pulls- 170x3, 180x3, 160 2x3
• Front Squat- 100x3, 130x3, 150x3, 160x1, 170x2, 170x1, 175x1
Saturday
• Snatch- 50x4, 52.5x3, 57.5x3, 70x3, 70x3, 80x3, 90x3, 90x2, 95x2, 100x2, 100x1, 105x1, 110x1, 100x2, 105x2, 110x1, 112.5x1, 115x1, 107.5x1, 107.5x1
• Snatch Pulls- 130x3, 140x3, 135x3, 130 2x3
• Stop Squat- 100x3, 150x3, 170x3, 175x3, 180x3, 180x2, 185x1
Week of 3/1/93
Monday
• Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 100x2, 100x2, 105x2, 105x1, 107.5x1, 110x2, 112.5x1, 115(miss), 105x1, 110x1, 115x2
• Clean Pulls- 130x3, 160x3, 177.5 5x3
• Back Squat- 100x3, 140x3, 180x5, 190x3, 200x2, 180x3
Tuesday
• Power Clean- 60x3, 60x3, 80x3, 90x3, 100x2, 110x2, 122.5x2, 125x2, 127.5x2
• Rack Jerk- 70x5, 70x3, 90x3, 110x2, 130x1, 140x1, 145x1, 150x1, 155x1, 160x1, 140x1, 145x1
Wednesday
• Clean and Jerk- 60x3, 60x3, 80x3, 80x2, 100x2, 120x2, 130x1, 140x1, 145x1, 150x1, 155(missed jerk), 140(missed jerk), 145x1
• Clean Pulls- 170x3, 180x3, 175x3, 170x3, 165x3
• Military Press- 70 3x5
Thursday
• Snatch- 50x3, 50x3, 70x3, 70x2, 90x2, 90x2, 100x2, 100x2, 100x1, 105x1, 105x1, 110x1, 115x1, 110x1, 105x2, 110x1, 115x1
• Snatch Pulls- 130x3, 140x3, 135x3, 130 2x3
• Back Squat- 100x3, 150x3, 170x3, 175x3, 180x3
Saturday
• Clean- 50x3, 50x3, 80x3, 90x3, 110x2, 120x1, 130x1, 140x2, 145x2, 150x2, 135x1
• Front Squat- 100x4, 120x3, 140x3, 150x2, 160x2, 165x2, 170x2, 175x1
That’s the end of this section. Next month, we will go through another seven weeks of the program. Feel free to use this information in any way it will benefit you, and remember the Calpian motto: “Beware the fury of a patient man.”
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Matt Foreman is the football and track & field coach at Mountain View High School in Phoenix, AZ. A competitive weightliter for twenty years, Foreman is a four-time National Championship bronze medalist, two-time American Open silver medalist, three-time American Open bronze medalist, two-time National Collegiate Champion, 2004 US Olympic Trials competitor, 2000 World University Championship Team USA competitor, and Arizona and Washington state record-holder. He was also First Team All-Region high school football player, lettered in high school wrestling and track, a high school national powerlifting champion, and a Scottish Highland Games competitor. Foreman has coached multiple regional, state, and national champions in track & field, powerlifting, and weightlifting, and was an assistant coach on 5A Arizona state runner-up football and track teams. He is the author of Bones of Iron: Collected Articles on the Life of the Strength Athlete. |
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