UQ 17.12.13 - taper

Snatch

• 40kg x 4, 50kg x 4, 60kg x 2 
• 70kg x 2
• 75kg x 1
• 80kg x 1
• 82.5kg x 1
• 85kg x 1

Clean and Jerk

• 50kg x 3
• 70kg x 3
• 90kg x power / full
• 100kg x 1
• 105kg x 1
• 110kg x 1

Clean Pulls

• 70kg x 5
• 90kg x 3
• 110kg x 3
• 120kg x 2 (2 sets)

Fronts

• 80kg x 5
• 90kg x 3
• 100kg x 3
• 110kg x 2 (3 sets)

Chins

• BW x 5
• +15kg x 5
• +20kg x 3 (3 sets)
• +25kg x 3

UQ 14.10.13

Let's just not talk about this session.

Cougars 10.12.13

Snatch

• Warm up, 40kg muscles, 50kg powers
• 60kg x power / full
• 70kg x power / full
• 75kg x 2
• 80kg x 2
• 85kg x 1

• 90kg x 1
• 93kg x 1 (PB)
• 95kg x 1 *slight right arm press
• 95kg x 0 *not under it enough

Power Clean Power Jerk (blks)

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

Fronts

• 70kg x 5
• 90kg x 5
• 100kg x 5
• 110kg x 5 (2 sets)

Overhead Press

• Warm up with bar, 40kg x 5
• 50kg x 2
• 60kg x 1
• 65kg x 1
• 70kg x 1
• 73kg x 1 (push press / press)
• 75kg x 0 (push press / press)

Dips

• +15kg x 3
• +25kg x 3
• +30kg x 3 (3 sets)

Chin Ups

• +15kg x 5 (3 sets)

Abs

• 3 sets of 1 minute prone bridging (1/2mins rest)

Cougars 04.12.13

Clean Pulls (from blocks)

• 70kg x 6 (pausing top)
• 100kg x 5
• 120kg x 5
• 130kg x 3 (5 sets) *belt + straps + trying to hold top

Back Squats

• 70kg x 5 *hip sore
• 100kg x 3
• 120kg x 3
• 130kg x 3 *back feels very tight, stopped

Overhead Press

• 50kg x 5
• 55kg x 3
• 60kg x 3
• 65kg x 3 (4 sets)

Chin Ups

• BW x 5
• +10kg x 5 (4 sets)

Dips

• BW x 5
• +15kg x 3
• +25kg x 3
• +30kg x 3 (3 sets)

"""DECIDED I'M NEVER BACK SQUATTING AGAIN""""

Cougars 03.12.13

Snatch

• Warm up with 40, muscles, few powers
• 50kg x 3
• 60kg x 3
• 70kg x 3
• 75kg x 3 (4 sets)

Power Clean Power Jerk

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

Fronts

• 50kg x 5
• 70kg x 3
• 90kg x 3
• 100kg x 3
• 105kg x 3
• 110kg x 3

Snatch Pulls

• 70kg x 3
• 90kg x 3
• 110kg x 3 (4 sets with belt/straps and pausing at top)

Cougars 30.11.13

Clean and Jerks

• Warm up with bar, 50kg for muscle cleans / presses etc.
• 70kg x 3
• 90kg x 3
• 95kg x 3
• 95kg x 3

Clean Pulls

• 70kg x 3
• 100kg x 3
• 120kg x 3
• 120kg x 3
• 120kg x 3 (holding top)

Overhead Press

• Bar x 5
• 40kg x 5
• 50kg x 3
• 55kg x 3
• 60kg x 3
• 65kg x 3 (3 sets)

Chin Ups

• BW x 5
• +10kg x 5 (3 sets)

Dips

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