FitNotes Workout - Monday 22nd May 2023
Body Weight: 89.3 kgs

** Overhead Press **
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Standing Ab Twist **
- 20 reps
- 20 reps
- 20 reps

** Chin Up **
- 3 reps
- 3 reps
- 3 reps

** Ab-Wheel Rollout **
- 10 reps
- 10 reps
- 10 reps

** Lu Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Kettlebell Row **
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps

Can do overhead stuff again. Will test wl next time as well

Your move

Faaaaaaaack

I was dreading this day. Nice moves man

FitNotes Workout - Wednesday 24th May 2023
Body Weight: 89.3 kgs

** Clean **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** Paused HBBS **
- 85.0 kgs x 1 rep
- 85.0 kgs x 1 rep
- 85.0 kgs x 1 rep
- 85.0 kgs x 1 rep
- 85.0 kgs x 1 rep

** Snatch RDL **
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

Cleans were fine, snatch next time

FitNotes Workout - Thursday 25th May 2023
Body Weight: 88.7 kgs

** Snatch **
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps

** Snatch Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Standing Ab Twist **
- 20 reps
- 20 reps
- 20 reps

** Chin Up **
- 3 reps
- 3 reps
- 3 reps

** Ab-Wheel Rollout **
- 10 reps
- 10 reps
- 10 reps

** Lu Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Kettlebell Row **
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps

Snatch also fine just a bit weak in the catch

FitNotes Workout - Wednesday 31st May 2023
Body Weight: 89.2 kgs

** Chin Up **
- 4 reps
- 4 reps
- 4 reps
- 4 reps

** Paused HBBS **
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps

** Cable Face Pull **
- 15 reps
- 15 reps
- 15 reps

** Good Morning **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

FitNotes Workout - Friday 2nd June 2023
Body Weight: 88.5 kgs

** Snatch **
- 55.0 kgs x 2 reps
- 55.0 kgs x 2 reps
- 55.0 kgs x 2 reps

** Snatch Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Standing Ab Twist **
- 15 reps
- 15 reps
- 15 reps

** Chin Up **
- 4 reps
- 4 reps
- 4 reps

** Ab-Wheel Rollout **
- 10 reps
- 10 reps
- 10 reps

** Lu Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Kettlebell Row **
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps

FitNotes Workout - Monday 5th June 2023
Body Weight: 89.9 kgs

** Paused HBBS **
- 90.0 kgs x 2 reps
- 90.0 kgs x 2 reps
- 90.0 kgs x 2 reps
- 90.0 kgs x 2 reps

** Chin Up **
- 4 reps
- 4 reps
- 4 reps
- 4 reps

** Overhead Press **
- 45.0 kgs x 6 reps
- 45.0 kgs x 6 reps
- 45.0 kgs x 6 reps

** Cable Face Pull **
- 15 reps
- 15 reps
- 15 reps

** Good Morning **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

FitNotes Workout - Tuesday 6th June 2023
Body Weight: 88.4 kgs

** Clean **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Snatch Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Standing Ab Twist **
- 15 reps
- 15 reps
- 15 reps

** Chin Up **
- 4 reps
- 4 reps
- 4 reps

** Ab-Wheel Rollout **
- 10 reps
- 10 reps
- 10 reps

** Lu Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Kettlebell Row **
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps

FitNotes Workout - Thursday 8th June 2023
Body Weight: 88.1 kgs

** Paused HBBS **
- 90.0 kgs x 3 reps
- 90.0 kgs x 2 reps
- 90.0 kgs x 2 reps
- 90.0 kgs x 2 reps

** Chin Up **
- 4 reps
- 4 reps
- 4 reps
- 4 reps
- 3 reps

** Overhead Press **
- 45.0 kgs x 7 reps
- 45.0 kgs x 7 reps
- 45.0 kgs x 7 reps

** Cable Face Pull **
- 15 reps
- 15 reps
- 15 reps

** Good Morning **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

FitNotes Workout - Friday 9th June 2023
Body Weight: 88.4 kgs

** Snatch **
- 57.0 kgs x 2 reps
- 57.0 kgs x 2 reps
- 57.0 kgs x 2 reps

** Snatch Press **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Standing Ab Twist **
- 20 reps
- 20 reps
- 20 reps

** Chin Up **
- 4 reps
- 4 reps
- 4 reps

** Ab-Wheel Rollout **
- 10 reps
- 10 reps
- 10 reps

** Lu Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Kettlebell Row **
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps

FitNotes Workout - Saturday 10th June 2023
Body Weight: 88.8 kgs

** Chin Up **
- 4 reps
- 4 reps
- 4 reps
- 4 reps
- 4 reps
- 4 reps

** Paused HBBS **
- 95.0 kgs x 1 rep
- 95.0 kgs x 1 rep
- 95.0 kgs x 1 rep
- 95.0 kgs x 1 rep
- 95.0 kgs x 1 rep

FitNotes Workout - Monday 12th June 2023
Body Weight: 89.4 kgs

** Paused HBBS **
- 95.0 kgs x 2 reps
- 95.0 kgs x 2 reps

** HBBS **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Chin Up **
- 4 reps
- 4 reps
- 4 reps
- 4 reps

** Overhead Press **
- 45.0 kgs x 7 reps
- 45.0 kgs x 6 reps
- 40.0 kgs x 9 reps

** Cable Face Pull **
- 15 reps
- 15 reps
- 15 reps

** Good Morning **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

FitNotes Workout - Tuesday 13th June 2023
Body Weight: 88.8 kgs

** Snatch **
- 60.0 kgs x 0 reps
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep

** Standing Ab Twist **
- 20 reps
- 20 reps
- 20 reps

** Clean **
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

** Ab-Wheel Rollout **
- 15 reps
- 15 reps
- 15 reps

FitNotes Workout - Wednesday 14th June 2023
Body Weight: 88.8 kgs

** Chin Up **
- 5 reps
- 4 reps
- 3 reps

** Decline Push Up **
- 15 reps
- 15 reps
- 15 reps

** Snatch Press **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Cable Face Pull **
- 15 reps
- 15 reps
- 15 reps

** Overhead Press **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Lu Raise **
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

Upper body day don't know wtf is going or this is normal

FitNotes Workout - Thursday 15th June 2023
Body Weight: 90.0 kgs

** Snatch **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

** Clean **
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

** Paused HBBS **
- 100.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 100.0 kgs x 1 rep

FitNotes Workout - Friday 16th June 2023
Body Weight: 89.8 kgs

** Barbell Front Squat **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Standing Ab Twist **
- 20 reps
- 20 reps
- 20 reps

** Chin Up **
- 5 reps
- 4 reps
- 4 reps

** Ab-Wheel Rollout **
- 15 reps
- 15 reps
- 15 reps

** Snatch Pull **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Lu Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

FitNotes Workout - Sunday 18th June 2023
Body Weight: 90.5 kgs

** Snatch **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

** Clean **
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

** Lu Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

Monday: 50km bike ride

FitNotes Workout - Wednesday 21st June 2023
Body Weight: 90.2 kgs

** Barbell Front Squat **
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps

** Snatch Pull + Hang Snatch + Snatch **
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps

** Clean **
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps

** Snatch RDL **
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

FitNotes Workout - Thursday 22nd June 2023
Body Weight: 89.3 kgs

** Snatch Pull **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Chin Up **
- 5 reps
- 5 reps
- 4 reps

** Decline Push Up **
- 15 reps
- 15 reps
- 15 reps

** Snatch Press **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Cable Face Pull **
- 15 reps
- 15 reps
- 15 reps

FitNotes Workout - Friday 23rd June 2023
Body Weight: 90.2 kgs

** Barbell Front Squat **
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Standing Ab Twist **
- 20 reps
- 20 reps
- 20 reps

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps

** Ab-Wheel Rollout **
- 15 reps
- 15 reps
- 15 reps

FitNotes Workout - Saturday 24th June 2023
Body Weight: 89.4 kgs

** Snatch Pull + Hang Snatch + Snatch **
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps

** Lu Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

Had to cut it short due to crying baby

FitNotes Workout - Wednesday 28th June 2023
Body Weight: 89.8 kgs

** Barbell Front Squat **
- 95.0 kgs x 2 reps
- 95.0 kgs x 2 reps
- 95.0 kgs x 2 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps

** Hang Clean **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** Standing Ab Twist **
- 20 reps
- 20 reps
- 20 reps

** Snatch Pull **
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

** Ab-Wheel Rollout **
- 15 reps
- 15 reps
- 15 reps

FitNotes Workout - Thursday 29th June 2023
Body Weight: 89.7 kgs

** Chin Up **
- 5 reps
- 5 reps
- 5 reps

** Decline Push Up **
- 15 reps
- 15 reps
- 15 reps

** Snatch Press **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Cable Face Pull **
- 10 reps
- 10 reps

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps

** Kettlebell Row **
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps

** Lu Raise **
- 7.3 kgs x 8 reps
- 7.3 kgs x 8 reps
- 7.3 kgs x 8 reps

Another interrupted work out, up until the face pulls was done in the morning, rest in the afternoon

FitNotes Workout - Friday 30th June 2023
Body Weight: 89.3 kgs

** Barbell Front Squat **
- 100.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 100.0 kgs x 1 rep

** Snatch **
- 58.0 kgs x 2 reps
- 58.0 kgs x 2 reps
- 58.0 kgs x 2 reps