Cougars 15.10.13

Power Snatch (from blocks)

• Warm up, 40, 50, 60
• 70kg x 3
• 72.5kg x 3 (4 sets)

Clean and Jerk

• 50kg x 3
• 70kg x 3
• 90kg x 2
• 95kg x 2
• 100kg x 2 (3 sets)

Back Squats

• 70kg x 5
• 100kg x 5
• 120kg x 5 (4 sets)

Icebath / Sauna (3 rounds)

Cougars 14.10.13

Snatch

• Warm up, 40, 50, 60, 70
• 75kg x 3
• 80kg x 3 (4 sets)

Power Cleans

• Warm up, 50, 70
• 90kg x 3
• 95kg x 3 (3 sets)

Jerks (off blocks)

• 70kg x 3
• 90kg x 3
• 100kg x 3 (3 sets)

Front Squats

• 70kg x 2* 

Deadlifts (no straps)

• 100kg x 5
• 120kg x 5
• 120kg x 5
• 130kg x 5 (3 sets)

*Hip was fine during snatch. Felt it tugging a little bit during some bad jerk reps but mostly fine. Tried to front squat but pushing up out of the bottom at any angle felt bad, so I stopped and did some light deads. Might go see a different physio and if he agrees with my current one, go get this expensive scan and see if it's my labrum that's torn. Sighface.

UQ 13.10.13

Snatch

• Warm up, 50, 60, 70
• 75kg x 2
• 80kg x 2
• 85kg x 2
• 90kg x 1
• 90kg x 1
• 90kg x 1
• 92.5kg x 0

Power Clean Power Jerk

• Warm up, 50, 70
• 90kg x 3
• 95kg x 3
• 95kg x 3
• 95kg x 3
• 95kg x 3

Back Squats

• 70kg x 5
• 100kg x 5
• 120kg x 3 (4 sets)

Snatch Pulls

• 70kg x 5
• 90kg x 5 (4 sets)

Finally broke my mental block on 90kg! Absolutely destroyed it with very good form, sitting into the bottom and not being off balanced or anything. Felt so good that I did it another 2 times, happy to be making progress technique wise :) Squats still need some fine tuning, hips annoying me a bit lately.

UQ 09.10.13

Jerks from rack

• Warm up, 70, 90, 95
• 100kg x 2
• 100kg x 2
• 105kg x 2
• 105kg x 2
• 110kg x 1
• 105kg x 2
• 110kg x 1
• 105kg x 2

Front Squats

• Warm up, 70, 90, 100
• 105kg x 5 (3 sets)

Clean Pulls

• 70kg x 5
• 100kg x 5
• 120kg x 5
• 125kg x 5
• 125kg x 5

Realy strong jerks today, been working on the top rack position and it's feeling really nice. Just need to up the anti on my squats, cause at the moment I'm as weak as a kitten

Cougars 08.10.13

Snatch

• Warm up, 50, 60, 70
• 75kg x 3 (4 sets)

Clean and Jerks

• Warm up, 50, 70, 90
• 95kg x 3 (4 sets)

Pretty fantastic workout. Just completely consolidated on the form that has been feeling so good lately, busted out 4 sets of triples on the two big movements and went home, ate a shitload then slept for 10 hours :)

Cougars 30.09.13

Power Snatch (from blocks)

• Warm up, 40, 50, 60
• 70kg x 3
• 72.5kg x 3 (4 sets)

Clean and Jerk

• Warm up, 50, 70, 80, 90
• 100kg x 2
• 105kg x 2 (5 sets)

Snatch Pulls

• 70kg x 5
• 100kg x 5 (4 sets)

Clean and jerks are finally getting some consistency, the rack positions feeling really solid so I just tried to smash out as many doubles as possible while it was feeling easy lolz

UQ 28.09.13

Snatch

• Warm up, 40, 50, 60
• 70kg x 2
• 75kg x 2
• 80kg x 2 (4 sets)

Clean and Jerk

• Warm up, 50, 70, 80
• 90kg x 2
• 95kg x 2
• 100kg x 2 (4 sets)

Back Squats

• 90kg x 8
• 110kg x 5
• 120kg x 5
• 120kg x 5

First session since the comp because I've been sick, but my hip was feeling pretty much healed, so I actually tried out some back squats after all my other exercises. Technique has changed in that I'm getting my knees out and adductor's are being used a lot more, but once I'm used to it the weight will fly up. 120 felt light out of the bottom which was good.