Snatch complex 90kg
Clean and jerk complex 120kg
Clean pull 130kg
Pull ups 10/10/9 with 12kg additional weight
Sunday, 18 August 2013
Friday 16/8/2013
Thursday, 15 August 2013
Thursday 15/8/2013
Thursday 15/8/2013
(Saturdays programming)
Push press 105/110 kg
Front squat 135/140 kg
Clean pulls 130kg
Shoulder stability
Sunday, 11 August 2013
Friday 9/8/2013
Friday
Snatch complex 85kg
Clean and jerk complex 115kg
Good morning's 80kg (too heavy I think)
Press 62.5
Pull ups 18 / 11 / 10
Extra:
Yolk carry 260kg for 10m was my heaviest
And
4 x 5 reps weighted ring dips.
Snatch complex was hard!
Wednesday, 7 August 2013
Wednesday 7/8/2013
Wednesday
Had a good night sleep and did tuesdays programming. (The plan in to not have the rest day so I make sure I get all the work done for the week.)
Clean and jerk 102.5
Snatch 80kg (missed one rep in the second last set)
Oh squat 85 (working on hold at bottom)
Pull ups 16/ 11 / 10
Ghd back extension 10/10/10 all at 20kg
Ghd sit ups 3x 10
Monday, 5 August 2013
Tuesday 6/7/2013
Rested yesterday, some recovery rowing and rolling but not much else.
Snatch 80kg
Power clean 95kg
Back squats 160kg
Clean pull 130kg
Shoulder stability. 3 exercise circuit
Extra.
3 sets muscle ups
Diet:
5am Oats and banana with full cream milk
830am beef buritto. Yoghurt. Milk
1pm Milk, beef buritto, ham
3pm dates. Yoghurt and tuna
Workout
7pm steak and veg
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