UQ 22.06.13

Clean and Jerk

• Warm up, 50, 70, 90
• 100kg x 1
• 105kg x 1
• 110kg x 1
• 115kg x 1
• 120kg x 1
• 122.5kg x 3 failed attempts;
• 1st - Clean, failed jerk
• 2nd - Clean, failed jerk
• 3rd - Failed clean

Snatch

• Warm up, 40, 50, 60
• 70kg x power and full
• 75kg x 1
• 80kg x 1
• 85kg x 1
• 87.5kg x fail

Not sure why I even bothered snatching after exerting myself so much in the clean and jerk, form was feeling very off, not much extension at all so I bailed asap.

Back Squats

• Warm up, 70, 100
• 120kg x 5
• 120kg x 5
• 130kg x 5
• 130kg x 5
• 140kg x 5
• 145kg x 5

I was pretty happy with the volume and intensity of the squats, 145kg felt tough but definitely powerful out of the bottom. Last session for 4 weeks since I'm off to Europe, missing out on Nationals and League Round 3 :( Oh well, hopefully I don't get too weak. 85kg's here I come

Cougars 19.06.13

Snatch

• Warm up, 40, 50, 60, 70
• 75kg x 3
• 77.5kg x 3
• 80kg x 3
• 82.5kg x 3
• 85kg x 3 (PB)

Power Clean Power Jerk

• Warm up, 50, 70, 80
• 90kg x 3
• 90kg x 3
• 90kg x 3

Front Squats

• 70kg x 5
• 90kg x 3
• 100kg x 3
• 110kg x 3
• 115kg x 3

Cougars 17.06.13

Snatch

• Warm up, 40, 50, 60
• 70kg x 3 (4 sets)

Clean and Jerk

• Warm up, 50, 70
• 90kg x 3
• 100kg x 3
• 105kg x 3 (Failed 3rd rep on the jerk)
• 105kg x 3 (Failed 1st rep on the jerk recovery)
• 105kg x 3 (PB)

Back Squats

• Warm up, 50, 70, 100, 120
• 130kg x 5
• 130kg x 5
• 135kg x 5
• 135kg x 5

Had almost a whole week off due to my wrist being sore (fell over at soccer) so I couldn't snatch, and also I was just busy to be honest. Absolutely smashed this session, PB clean and jerk triple after 3 attempts of gruelling intensity and some heavy backs to finish it off :) 

Cougars 11.06.13

Jerks (from blocks)

• Warm up, 50, 70, 80
• 90kg x 3
• 95kg x 2
• 95kg x 2
• 100kg x 2
• 105kg x 2

Power Cleans

• Warm up, 70, 80
• 90kg x 3 (4 SETS)

Front Squats

• Warm up, 70, 90, 100
• 110kg x 5
• 115kg x 5
• 115kg x 5

Snatch Pulls

• 70kg x 5
• 90kg x 5
• 100kg x 5
• 100kg x 5

Cougars 08.06.13

Front Squats

• 70kg x 5
• 90kg x 5
• 100kg x 3
• 110kg x 3
• 115kg x 5
• 120kg x 5
• 130kg x 4 (PB)
• 120kg x 3

Snatch Pulls

• 70kg x 5
• 90kg x 5
• 90kg x 5
• 90kg x 5

Jerks

• Just playing around with some light presses and jerk positioning
• 3 sets of 3 on 60kg

UQ 06.06.13

Jerks (from racks)

• 80kg x 3
• 90kg x 2
• 95kg x 2
• 90kg x 3
• 90kg x 3

Back Squats

• 120kg x 3
• 120kg x 5
• 125kg x 5
• 125kg x 5
• 125kg x 5

Power Cleans

• 70kg x 3 (from hang)
• 80kg x 3 (from hang)
• 90kg x 3 (from hang)
• 90kg x 3
• 90kg x 3
• 90kg x 3

Cougars 04.06.13

Clean and Jerks

• Warm up, 50, 70, 80
• 90kg x 3
• 100kg x 3
• 100kg x 3

Back Squats

• 120kg x 3
• 120kg x 5
• 120kg x 5
• 120kg x 5

Snatch Pulls

• 100kg x 5
• 100kg x 5
• 100kg x 5

Cougars 30.05.13

Snatch

• Warm up, 40, 50, 60
• 70kg x 3
• 70kg x 3
• 70kg x 3
• 75kg x 2
• 75kg x 2

Power Cleans Power Jerks (from blocks)

• Warm up, 50, 60, 70
• 80kg x 3
• 80kg x 3
• 90kg x 2
• 95kg x 2
• 95kg x 2

Front Squats

• Warm up, 70, 90
• 105kg x 5
• 105kg x 5
• 105kg x 5
• 110kg x 3 
• 115kg x 3
• 120kg x 3

Snatch Pulls (from blocks)

• 100kg x 5
• 100kg x 5
• 100kg x 5
• 110kg x 3
• 110kg x 3