03-09-12
Snatch (1 Snatch Pull, 2 Hang Snatches):
Bar x some
40kg x 1/2
50kg x 1
60kg x 1/2
70kg x 1
80kg x miss /2 (miss 2nd)
70kg x 1
75kg x 1/3
Power Clean and Push Jerk (1/2):
60kg x 1/2
80kg x 1/2
90kg x 1/4 (miss 2nd jerk twice)
Clean Pull: 130kg x 2/3
Front Squat:
60kg x 5
80kg x 5
100kg x 2/3
Military/BTN Press Superset: 3x6 @ 40kg
04-09-12
Power Clean and Push Jerk (1/2):
Bar x some
40kg x some/2
50kg x 1/2
70kg x 1/3
Pull Up:
Bw x 8
10kg x 5
20kg x 6, 6, 6, 6, 6
Dips:
Bw x 6
10kg x 6
15kg x 8, 8, 8
DB Row:
35kg x 8/3
Curls:
Light 5kg x 12/3
Reverse Crunches: 2x25
10-09-12
Snatch (from blocks):
Bar x some
40kg x 2/3
50kg x 2
50kg x 1
60kg x 2/3
65kg x 2/3
Power Clean and Jerk (from blocks):
60kg x 2/1 /2
70kg x 2/1 /2
80kg x 2/1 /3
Snatch Pull:
80kg x 3
100kg x 1
120kg x 1
130kg x 1
Front Squat (with 2 second pause):
60kg x 5/2
80kg x 3
100kg x 2
120kg x 1
130kg x 1 (No pause; 5kg PB)
11-09-12
Pull Up: 5x8
Dips: 3x10
DB Row: 3x10 @ 35kg
Curls: 3x12 @ light 5kg
Reverse Crunches: 2xsome
Friday 14-9-12:
Snatch up to 82.5kg
Clean and Jerk up to 107.5kg
Front Squat up to 110kg
Monday 17-09-12
Snatch up to 82.5kg (Miss 2, make 1)
Clean and Jerk up to 105kg
Squat up to 130kg x 3, 140kg x 1, 115kg x5
Wednesday 19-09-12
Snatch: 77.5kg x 1 (miss first), 82.5kg x 1, 85kg x 1
Clean and Jerk: up to 102.5kg, 2x Pull from the floor 1 Pull from low hang, 1x 90kg
Front Squat: 107.5kg x 2, 112.5kg x 2, 95kg x 5
Friday 21-09-12
Snatch up to 77.5kg x 2 (Missed 82.5kg three times)
Clean and Jerk up to 102.5kg x 1, then 85kg x 1
Front Squat: 110kg x 2, 90kg x 5
22-09-12 Saturday
Pull Ups: 5x5 @ 20kg
Dips: 5x5 @ 10kg
BTNPress: 3x8 @ 40kg
Curls: 3x12 @ 28kg
KB Swings: 3x15 @ 24kg
24-09-12 Monday
Snatch: up to 77.5kg x2, 75kg x2/2
Clean and Jerk: up to 105kg x 1, 110kg x 1/2 (only clean)
Front Squat: up to 112 x2, 110 x2/2
BTNPress: 3x10 @ 40kg
Friday 28-09-12
Snatch up to 72.5kg x 2
Clean and Jerk up to 95kg x 1
Back squat up to : ?
Monday 01-10-12
Snatch up to 82.5kg x 1
Clean and Jerk up to 105kg x 1
Front squat up to 112.5kg x 2, 120kg x 1, 100kg x 5
Wednesday 03-10-12
Snatch up to 75kg x 2, miss 80kg x 3
Clean and Jerk up to 102.5kg
Back Squat: 115kg x 2, 130kg x 1, 135kg x 1, 140kg x 1, 110kg x 5
Friday 05-10-12
Snatch up to 75kg x 2, miss 80kg
Clean and Jerk up to 100kg, miss jerk on 105
Front Squat: up to 100x3, 110x 3, 120x 1, 100x5
06-10-12 Friday
Power Clean/Push Press: up to 1/2 x 5 @ 85kg
Behind the Neck Press: up to 3x8 @ 40kg
Pull Up: 3x8 @ 15kg
DB Row: 3x8 @ 35kg
Dip: 3x8 @ 15kg
Curls: 3x8 @ 28kg
08-10-12 Monday
Snatch up to 80x1, miss 85, 70x1, miss 85, 75x2
Clean and Jerk up to 100x1, miss 105 twice
Front Squat up to 115x1, 122.5x1, 140 for 3 quarter reps, 90x5
Power Snatch up to 65x1
10-10-12 Wednesday
Snatch up to 70kg x 2/2
Clean and Jerk up to 90kg x 1/2
Squat up to 120kg x 5, 90kg x 5, 50kg x 10
Narrow Behind the Neck Press 20kg x 12/3
15-10-12 Monday
Snatch up to 77.5kg x 1 (miss 2nd), 80kg x 1, 82.5kg x miss twice, 70kg x 2
Jerk from stands up to 95kg x 2, 102.5kg x 1, miss 110kg twice, 90kg x 1
Back Squat up to 132.5kg x 2, 140kg x 1, 110kg x 1
Power Snatch up to 40kg x 3, 50kg x 2, 60kg x 2, 62.5kg x 1
BTN Press 40kg x 8 /3
17-10-12 Wednesday
Snatch up to 70kg x 2, 75kg x 2, 80kg x miss, 80kg x 1, 85kg miss twice, 70kg x 1
Clean and Jerk up to 90kg x 1, 100kg x 1
Front Squat up to 90kg x 3, 107kg x 2, 90kg x 5
Good Morning 50kg x 8 /3
20-10-12 Saturday
Clean and Jerk up to 90kg x 1, 100kg x 1, 110kg x 1 (PR in new gym), miss 112kg twice (once on jerk, once on clean)
Pull Up bw x 6, 10 x 6, 15 x 6, 20 x 6, 20 x 5, 20 x 4, 15 x 3, 10 x 2, bw x 3
DB Row 35kg x 8 /3
Curl 23kg x 8 /3