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!