FitNotes Workout - Saturday 14th July 2018
Body Weight: 86.5 kgs

** Snatch **
- 63.0 kgs x 1 rep
- 66.0 kgs x 0 reps
- 66.0 kgs x 0 reps
- 66.0 kgs x 0 reps
- 66.0 kgs x 0 reps

** Clean & Jerk **
- 70.0 kgs x 1 rep
- 74.0 kgs x 0 reps
- 74.0 kgs x 0 reps
- 74.0 kgs x 0 reps

** Front Squat + Jerk Dip **
- 100.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 90.0 kgs x 2 reps [2+2]
- 90.0 kgs x 2 reps [2+2]

** Clean Pull **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Back Extensions **
- 10 reps
- 8 reps
- 8 reps

** Push Up **
- 15 reps
- 12 reps
- 8 reps

Max out day.

Snatch: +2kg pr. 66 should have been there, and according to coach 70 as well, but had trouble receiving the weight. Focus points: strong punch through, keep bar closer (elbows)

C&J: +5kg pr. 74 should have been there, but missed all the cleans because I am fkn slow after 2nd pull. Focus points: more speed, more aggression, fast elbows. Jerk also sucked as per usual. Need to work on timing and stop trying to push the weight up through the shoulders.

Not super happy overall, but prs are prs

Nice snatch/C&J ratio. Vids?

Not really an olytarder, but PRs are PRs, so congrats!

Thanks. Not been taking vids last couple of months but will try to do it again - probably after my holiday in a week

FitNotes Workout - Sunday 15th July 2018
Body Weight: 86.7 kgs

** Tall Clean **
- 30.0 kgs x 3 reps
- 40.0 kgs x 2 reps
- 40.0 kgs x 2 reps
- 40.0 kgs x 2 reps

** Push Press **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** Drop Snatch **
- 40.0 kgs x 3 reps
- 50.0 kgs x 0 reps
- 40.0 kgs x 3 reps
- 45.0 kgs x 0 reps
- 45.0 kgs x 1 rep
- 40.0 kgs x 2 reps

New shoes! Adidas power lift -> leistungs.

So yeah turns out I really suck at drop snatches. Hopefully that means training them with some sort of frequency will be a big boost for my snatch.

These were Jerk Drives not Jerk Dips

FitNotes Workout - Tuesday 17th July 2018
Body Weight: 86.7 kgs

** Muscle Snatch **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Drop Snatch **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Push Press **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

FitNotes Workout - Wednesday 18th July 2018
Body Weight: 87.1 kgs

** HBBS **
- 120.0 kgs x 1 rep
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Incline Barbell Bench Press **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Pull Up **
- 4 reps
- 4 reps
- 4 reps

FitNotes Workout - Thursday 19th July 2018
Body Weight: 87.1 kgs

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

** Hang Snatch **
- 55.0 kgs x 2 reps
- 55.0 kgs x 1 rep [xo]

** Drop Snatch **
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 5 reps

** Back Extensions **
- 10 reps [3ct pause]
- 10 reps [3ct pause]
- 10 reps [3ct pause]

Last training session before holiday, 10 days in Georgia (the country). Will try to fit my shoes in my luggage, but not sure if I will find time to get to a gym - pretty full programme.

I took some videos today as well, let's see if I can get them online before I leave

FitNotes Workout - Monday 23rd July 2018
Body Weight: 85.8 kgs

** Snatch **
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep

** Clean & Jerk **
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep

** Push Press **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** HBBS **
- 80.0 kgs x 2 reps
- 80.0 kgs x 2 reps

** Pull Up **
- 3 reps
- 3 reps

In Tbilisi

FitNotes Workout - Tuesday 31st July 2018
Body Weight: 84.5 kgs

** HBBS **
- 80.0 kgs x 3 reps [Pause]

** Incline Barbell Bench Press **
- 50.0 kgs x 5 reps [Pause]
- 50.0 kgs x 5 reps [Pause]
- 50.0 kgs x 5 reps [Pause]

** Single Leg Box Squat **
- 5 reps
- 5 reps

** Pull Up **
- 3 reps
- 3 reps

Got food poisoning on last day in Georgia, so taking it extra slow coming back

FitNotes Workout - Friday 3rd August 2018
Body Weight: 84.8 kgs

** Snatch **
- 55.0 kgs x 1 rep

** Clean & Jerk **
- 60.0 kgs x 1 rep [1+2]
- 60.0 kgs x 1 rep [1+2]

** HBBS **
- 85.0 kgs x 10 reps

Still recovering and tweaked my back on squats. Hopefully nothing serious

FitNotes Workout - Monday 6th August 2018
Body Weight: 85.1 kgs

** HBBS **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Incline Barbell Bench Press **
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

FitNotes Workout - Tuesday 7th August 2018
Body Weight: 85.1 kgs

** Snatch **
- 55.0 kgs x 1 rep

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

** Drop Snatch **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps

FitNotes Workout - Wednesday 8th August 2018
Body Weight: 85.1 kgs

** HBBS **
- 92.5 kgs x 10 reps
- 92.5 kgs x 10 reps
- 92.5 kgs x 10 reps

** Pull Up **
- 4 reps
- 4 reps
- 4 reps
- 4 reps
- 4 reps

FitNotes Workout - Thursday 9th August 2018
Body Weight: 85.2 kgs

** Clean & Jerk **
- 50.0 kgs x 1 rep [1+2]
- 55.0 kgs x 1 rep [1+2]
- 60.0 kgs x 1 rep [1+2]

** Push Press **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Back Extensions **
- 10 reps
- 10 reps
- 10 reps

FitNotes Workout - Saturday 11th August 2018
Body Weight: 85.6 kgs

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

** Back Extensions **
- 10 reps [3ct]
- 10 reps [3ct]
- 10 reps [3ct]

Went surfing for the first time yesterday, lots of fun & messed up my feet and calves

FitNotes Workout - Sunday 12th August 2018
Body Weight: 85.9 kgs

** Split Jerk **
- 50.0 kgs x 2 reps
- 55.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** Drop Snatch **
- 50.0 kgs x 2 reps [xxo]

** Overhead Squat **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

Banged the bar against my head on the 3rd rep of drop snatch

Happens.

FitNotes Workout - Monday 13th August 2018
Body Weight: 85.9 kgs

** HBBS **
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps

** Pull Up **
- 5 reps
- 4 reps
- 4 reps

FitNotes Workout - Tuesday 14th August 2018
Body Weight: 85.9 kgs

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

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

** Overhead Press **
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 9 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Back Extensions **
- 10 reps [3ct]
- 10 reps [3ct]
- 10 reps [3ct]

Horrible session. Couldn't stabilize anything overhead. Technique obviously flawed, but I think part of the issue is also overall shoulder strength, so I think I will add in more direct shoulder work

FitNotes Workout - Wednesday 15th August 2018
Body Weight: 86.8 kgs

** HBBS **
- 97.5 kgs x 10 reps
- 97.5 kgs x 10 reps
- 97.5 kgs x 10 reps

** Incline Barbell Bench Press **
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps

Squats were tough, but only one more 10s day ahead. Going to try move that one up (Saturday instead of Monday), though, so those will probably suck even more.

FitNotes Workout - Thursday 16th August 2018
Body Weight: 86.8 kgs

** Clean & Jerk **
- 65.0 kgs x 1 rep

** Clean + Jerk Drive **
- 55.0 kgs x 1 rep [1+3]

** Clean + Jerk Drive + Jerk **
- 55.0 kgs x 1 rep
- 55.0 kgs x 1 rep
- 55.0 kgs x 1 rep

** Snatch Press **
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

FitNotes Workout - Saturday 18th August 2018
Body Weight: 86.8 kgs

** HBBS **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

FitNotes Workout - Monday 20th August 2018
Body Weight: 84.1 kgs

** HBBS **
- 107.5 kgs x 5 reps
- 107.5 kgs x 5 reps
- 107.5 kgs x 5 reps

** Incline Barbell Bench Press **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

Oof these were harder than they should have been, but that's quite surely a direct result of the weekend. Filmed last set of squats and they were barely parallel, unfortunately. Managed to complete all reps on incline bench by pulling my feet a little bit closer (towards hips) for more leg drive on last set.