Cougars 28.11.13

Fronts

• Warm up, 50, 70 x 5
• 90kg x 5
• 100kg x 5 (4 sets)

Snatch Pulls (pausing at the finish)

• 70kg x 5
• 90kg x 5
• 100kg x 3
• 110kg x 3 (4 sets)

Power Cleans

• 50kg x 3
• 70kg x 3
• 90kg x 3 (too deadlifty)
• 90kg x 3 (average)
• 90kg x 3 (good)
• 90kg x 3

Pulls Ups

• BW x 6 pause at the top (3 sets)

Cougars 26.11.13

Power Snatch

• Pulls, muscles, powers @ 40kg
• 50kg x 3
• 60kg x 3
• 70kg x 3
• 73kg x 3 (3 sets)

Clean and Jerks

• 50kg x 3 (push press / 3 x jerk)
• 70kg x 3
• 90kg x 3 (3 sets)

Backs 70kg x 3 *right side lower back pain

Deads 70kg x 3

Fronts 70kg x 3

Press

• Bar x 10 (no pain)
• 40kg x 10
• 50kg x 8
• 55kg x 5
• 60kg x 5 (4 sets)

Chins                                           Dips

• BW x 5                              BW x 5
• +10kg x 5 (4 sets)             +10kg x 5
•                                           +20kg x 5 (3 sets)

UQ 24.11.13

Power Snatch

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

Cleans

• Warm up with 50 (muscle clean / press)
• 60 x 3 (muscle clean / press)
• 70 x 3 (power clean, power jerk)
• 70 x 3 "
• 80 x 3 "
• 90 x 3 "

70kg Snatch into 3 x Snatch squats - left wrist hurt so I stopped

Snatch Pulls

• 70 x 3
• 90 x 5 ( 3 sets )

Cougars 23.11.13

Snatch

• Warm up
• Pull, high pull, 3 x muscle snatch
• 40kg x 3 (5 sets )

Cleans

• Pull, clean pull, muscle clean, press
• 50kg x 3 ( 4 sets )

Deads

• 70kg x 2
• 100kg x 2
• 120kg x 5 (4 sets)

Fronts

• 70kg x 3
• 90kg x 5 (4 sets)

Press

• 40kg x 6
• 50kg x 5
• 60kg x 3
• 70kg x 3 push press
• 75kg x 3 push press
• 80kg x 3 (3 sets) push press

Prone Bridges

• 1 minute 30 seconds ( 2 sets)

Back from my 3 week vacation, ready to start anew. The Mike Keelan Shield event is on the 21st of December and I've been urged to compete, so I've got about a month of solid training and no soccer to get ready, let's see how I go!