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)