Cougars 28.01.14

Front Squats

• 70kg x 5
• 90kg x 3
• 100kg x 3
• 105kg x 5
• 110kg x 5
• 115kg x 5
• 120kg x 3
• 125kg x 3
• 130kg x 3

Clean Pulls (Blks)

• 70kg x 5, 100kg x 5
• 120kg x 5
• 130kg x 5
• 140kg x 3
• 145kg x 3
• 150kg x 3
• 150kg x 3
• 150kg x 3

RDL's

• 60kg x 5
• 70kg x 5
• 80kg x 5
• 80kg x 5

*Right forearm/bicep tendon hurting 3/10 pain scale*

Cougars 24.01.14

Snatch

• 40kg x 3, 50kg x 3, 60kg x 3
• 70kg x 3
• 75kg x 3
• 80kg x 2
• 82.5kg x 2
• 85kg x 2

Clean and Jerks

• Bar, 50kg x 3, 70kg x 3
• 90kg x 3 (power / full / full)
• 100kg x 3
• 105kg x 2
• 110kg x 2 (PB)
• 115kg x 1
• 100kg x 2
• 100kg x 2

Snatch Pulls (Blks)

• 70kg x 5
• 100kg x 5
• 110kg x 5
• 120kg x 5
• 120kg x 3 (3 sets)

Back Squats

• 70kg x 5
• 100kg x 5 (4 sets)

Dips

• +20kg x 5
• +25kg x 5
• +30kg x 5
• +35kg x 3
• +40kg x 3 (PB)

Cougars 21.01.14

Front Squats

• 70kg x 5
• 90kg x 3
• 100kg x 5
• 110kg x 5
• 115kg x 5
• 120kg x 5
• 110kg x 5
• 110kg x 5
• 70kg x 5 (pause reps)

South Yarra Fitness 20.01.14

Snatch-grip Deadlifts (from deficit)

• 70kg x 3
• 100kg x 3
• 120kg x 3
• 130kg x 3 (3 sets) *middle back very tight, having never done deficit lifts before

BTN Press

• 40kg x 5
• 50kg x 3
• 55kg x 3
• 60kg x 1 + 2 push
• 70kg x 3 (push)
• 80kg x 3 (push)
• 85kg x 2 (push)

Dips

• BW x 5
• +20kg x 5
• +25kg x 5
• +25kg x 5
• +30kg x 5
• +35kg x 3

South Yarra Fitness 17.01.14

Deadlifts

• 70kg x 5
• 120kg x 5
• 140kg x 3
• 150kg x 3 (3 sets)

Fronts

• 70kg x 5
• 100kg x 3 *hip didn't like this set, so I decided to stop. Had no knee guards or foam roller

Press

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

Cougars 14.01.14

Snatch

• 40kg x 3
• 50kg x 3 *off balance
• 60kg x 3 *same again
• 70kg x 3
• 75kg x 3
• 80kg x 3 *last rep very slight press
• 82.5kg x 2
• 85kg x 2 *best set yet
• 87.5kg x 2
• 90kg x 2 (PB)

Power Clean Power Jerk

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

Fronts

• 70kg x 3
• 90kg x 3
• 100kg x 5
• 110kg x 5
• 120kg x 5 (3 sets)

Clean Pulls (Blks)

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

*Right hand side of a lower back hurts (6/10 pain scale)*

UQ 12.01.13

Clean and Double Jerk

• 50kg
• 70kg
• 90kg x 2
• 95kg x 2
• 100kg x 2
• 105kg x 2
• 110kg x 1 (normal C & J)

Behind-The-Neck (BTN) Press *snatch grip

• 40kg x 5
• 50kg x 3
• 55kg x 3
• 60kg x 3
• 70kg x 3 (push)
• 80kg x 3 (push)
• 90kg x 1 (push)
• 90kg x 1 (push)

Clean Pulls (blks)

• 90kg x 5
• 120kg x 5
• 130kg x 3
• 140kg x 3
• 140kg x 3
• 150kg x 3
• 140kg x 5
• 140kg x 5

Bench supported barbell rows

• 25kg x 10
• 45kg x 8
• 55kg x 8

Cougars 11.01.14 - morning

Power Snatch

• 50kg x 3
• 60kg x 3
• 65kg x 3
• 65kg x 3
• 70kg x 3*
• 70kg x 3*

*Power snatch was feeling pretty bad, considering snatch has been feeling so good. Leaning off too much and tossing head through. Need to work on keeping bar close and shrugging up

Front Squats

• Bar x 7
• 70kg x 5
• 100kg x 3
• 110kg x 5
• 120kg x 5
• 125kg x 5
• 130kg x 2 1/2 *this was dumb should've stopped after awesome 125kg set haha

Snatch Pulls

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

Push Press

• 50kg x 5
• 70kg x 3
• 80kg x 5
• 85kg x 3
• 90kg x 3

Cougars 09.01.14 - morning

Clean Pulls (blks)

• 70kg x 5
• 100kg x 5
• 125kg x 5
• 125kg x 5
• 130kg x 5
• 130kg x 5

Jerks (racks)

• 50kg x 3
• 70kg x 3, 3
• 80kg x 3
• 70kg x 3 *technical work
• 90kg x 2
• 90kg x 2

Fronts

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

Cougars 07.01.14

Snatch

• 40 x 4 (m. p. p. f.)
• 50 x 3
• 60 x 3 (p. f. f.)
• 70 x 3 (p. f. f.)
• 75 x 3
• 77.5 x 3
• 80 x 3
• 82.5 x 3

Power Clean Power Jerk

• 50 x 3
• 70 x 3
• 80 x 3
• 85 x 3
• 90 x 3
• 95 x 3

Fronts

• 70 x 3, 3
• 90 x 3
• 100 x 3
• 110 x 3
• 120 x 3 (3 sets)

Snatch Pulls

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

Cougars 04.01.14

Snatch Pulls

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

Front Squats

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

Press

• 50kg x 3
• 60kg x 3
• 65kg x 3
• 67.5kg x 3
• 70kg x 3
• 80kg x 3 (push)
• 85kg x 3 (push)
• 85kg x 3 (push)

Dips

• BWx5
• +20kg x 5
• +25kg x 5 (3 sets)

Cougars 02.01.14

Clean and Jerk

• 50 x 3
• 70 x 2
• 90 x 3
• 95 x 3
• 100 x 3
• 105 x 3

Snatch

• 50 x 3 (p. f. f.)
• 60 x 3
• 70 x 3
• 75 x 3
• 80 x 3
• 85 x 3

Fronts

• 50 x 3
• 70 x 3
• 90 x 3
• 100 x 5
• 110 x 5 (3 sets)

Clean Pulls

• 70 x 5
• 100 x 5
• 120 x 5 (3 sets)

Chin Ups

• +15kg x 3
• +20kg x 5
• +20kg x 3
• +20kg x 3

Cougars 30.12.13

Front Squats

• 70kg x 5
• 90kg x 5
• 100kg x 5
• 105kg x 5
• 110kg x 5
• 120kg x 5
• 125kg x 4 1/2

Snatch Pulls

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

Cougars 28.12.13

Snatch

• 40 x 4, 50 x 3
• 60 x 3
• 70 x 2
• 75 x 3
• 80 x 3 (4 sets) *few fails, changed start position a bit higher, working on technique

Power Clean and Power Jerk

• 50 x 3
• 70 x 3
• 80 x 3 (4 sets) *miles watching, lighter technical work

Clean Pulls

• 70 x 5
• 90 x 5
• 110 x 5 (3 sets)

Fronts

• 70 x 5
• 90 x 5
• 100 x 5
• 105 x 5
• 110 x 5
• 100 x 5
• 100 x 5

Staces' 26.12.13

Press

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

Snatch Pulls

• 70kg x 5
• 80kg x 5
• 90kg x 5
• 100kg x 3
• 110kg x 3 (3 sets)

Daves' 24.12.13

Front Squats

• 70kg x 5
• 80kg x 3
• 90kg x 3
• 100kg x 5 (6 sets)

Mike Keelan Shield 21.12.13

 Snatch

• 1st attempt - 86kg (successful)
• 2nd attempt - 91kg (successful)
• 3rd attempt - 95kg (successful)

Clean & Jerk

• 1st attempt - 112kg (successful)
• 2nd attempt - 117kg (successful)
• 3rd attempt - 122kg (unsuccessful)

Total

• 212kg @ 76.50kg BW

Cougars 19.12.13 - taper

Power Snatch

• 50 x 3
• 60 x 3
• 70 x 2 (3 sets)

Power Cleans and Power Jerk

• 50 x 3
• 70 x 3
• 90 x 2 (3 sets)

Snatch Pulls

• 70 x 3
• 95 x 2 (3 sets)