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Non‐Linear Periodization
| Exercise | Sets/reps | Intensity |
|---|---|---|
| Workout 1 | Zone 3 | |
| Hang Clean | 3×3 | 80% 1RM |
| Back Squat | 4×5 | 80% 1RM |
| Workout 2 | Zone 1/2 | |
| Hang Snatch | 3×5 | 50% 1RM |
| Front Squat | 3×12 | 50% 1RM |
| Leg Press | 3×12 | 50% 1RM |
| Workout 3 | Zone 2 | |
| Deadlift | 3×8 | 70% 1RM |
| Back Squat | 3×8 | 70% 1RM |
| Leg Press | 3×8 | 70% 1RM |
RM = repetition maximum
