FitNotes Workout - Saturday 16th February 2019
Body Weight: 88.8 kgs

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

** Snatch **
- 62.0 kgs x 1 rep
- 65.0 kgs x 0 reps
- 65.0 kgs x 0 reps
- 66.0 kgs x 0 reps
- 66.0 kgs x 0 reps
- 67.0 kgs x 0 reps
- 65.0 kgs x 0 reps

** HBBS **
- 105.0 kgs x 3 reps
- 105.0 kgs x 3 reps

** Flat Barbell Bench Press **
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 6 reps

Not that I should be the one to talk, but what’s up with the jerks being lower weights than your snatch?

Little bit of technique work vs (unscheduled) pr attempts

FitNotes Workout - Sunday 17th February 2019
Body Weight: 89.3 kgs

** Sots Press **
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps

** Hang Clean + Push Press **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

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

** Overhead Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

FitNotes Workout - Tuesday 19th February 2019
Body Weight: 89.3 kgs

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

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

** Barbell Front Squat **
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps

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

I was checking out your wl club but it seems everyone there is pretty skinny. Are there any big guys moving heavy weights? Are the coaches any good?

Very few tbh. It's a very small club anyway, most of the traffic in the gym comes from personal trainers with "bootcamp" style classes.

The owner / head coach has a long career of coaching weightlifters, and also right now we have some Dutch record holders (admittedly, a very low bar). I think he's pretty on point, although maybe a bit old-fashioned. Also, he's very focused on safety & "healthy" lifting ("lifelong lifting" he sometimes calls it), which I actually like, but it may also be the reason there are not many really big lifters there.

Regardless, weightlifting is just so small in the Netherlands that I don't think you will find any club where there are a lot of people putting up big numbers. Maybe some CrossFit gyms, but coaching and (average?) level of technique will not be as good, I think.

FYI coach wu seminar in holland

https://www.instagram.com/p/BuK7lBCgigy/

Thx, interesting



FitNotes Workout - Friday 22nd February 2019
Body Weight: 89.1 kgs

** Snatch **
- 60.0 kgs x 3 reps
- 60.0 kgs x 2 reps [+f]
- 60.0 kgs x 3 reps

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

** Overhead Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

Quick training session before work

If the price is not too bad I might go there myself

FitNotes Workout - Sunday 24th February 2019
Body Weight: 88.3 kgs

** Clean & Jerk **
- 50.0 kgs x 1 rep [1+3]
- 55.0 kgs x 1 rep [1+3]
- 60.0 kgs x 1 rep [1+2]
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** Hang Clean **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** HBBS **
- 115.0 kgs x 1 rep

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

** Flat Barbell Bench Press **
- 50.0 kgs x 10 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 7 reps

Ran 3.0km, 17:06 @5:38
6:00
5:31
5:18

FitNotes Workout - Wednesday 27th February 2019
Body Weight: 87.8 kgs

** Snatch **
- 65.0 kgs x 1 rep
- 68.0 kgs x 0 reps
- 68.0 kgs x 1 rep [4kg PR]
- 68.0 kgs x 0 reps

** Hang Snatch **
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep

** Overhead Squat **
- 75.0 kgs x 2 reps

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

Finally finally pred snatch again

congrats on pr

If 68 was a 4kg PR, wasn’t your first rep at 65 also a PR?

Grats!

It was!!

Thanks

FitNotes Workout - Thursday 28th February 2019
Body Weight: 87.8 kgs

** Clean & Jerk **
- 70.0 kgs x 1 rep
- 75.0 kgs x 1 rep [3kg pr]
- 78.0 kgs x 0 reps
- 78.0 kgs x 0 reps
- 78.0 kgs x 0 reps

** Hang Clean **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** Barbell Front Squat **
- 85.0 kgs x 2 reps [Paused]
- 85.0 kgs x 2 reps [Paused]
- 85.0 kgs x 2 reps [Paused]

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

Another pr, nice. But my cleans are just really bad. I have issues getting under them. More hang cleans needed.

Next week starting on my first proper weightlifting programme.

FitNotes Workout - Saturday 2nd March 2019
Body Weight: 87.8 kgs

** Dip Clean **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** HBBS **
- 100.0 kgs x 3 reps
- 105.0 kgs x 3 reps
- 105.0 kgs x 3 reps

** Flat Barbell Bench Press **
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps

** Pull Up **
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps

FitNotes Workout - Monday 4th March 2019
Body Weight: 89.1 kgs

Prep cycle 1 w1d1

** Press In Snatch **
- 30.0 kgs x 5 reps
- 30.0 kgs x 3 reps
- 25.0 kgs x 5 reps
- 25.0 kgs x 5 reps
- 25.0 kgs x 5 reps

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

** Snatch **
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps

** Power Clean + Power Jerk **
- 45.0 kgs x 3 reps [(3+3)]
- 45.0 kgs x 3 reps [(3+3)]
- 45.0 kgs x 3 reps [(3+3)]
- 45.0 kgs x 3 reps [(3+3)]

** HBBS **
- 78.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 83.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps

FitNotes Workout - Tuesday 5th March 2019
Body Weight: 89.3 kgs

Prep cycle 1 w1d2

** Snatch Balance **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Power Snatch **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps

** Clean & Jerk **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

** Barbell Front Squat **
- 72.0 kgs x 5 reps
- 74.0 kgs x 5 reps
- 76.0 kgs x 5 reps
- 78.0 kgs x 5 reps

** Clean Pull **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 54.0 kgs x 5 reps
- 54.0 kgs x 5 reps

Pulls were supposed to go before fs

FitNotes Workout - Thursday 7th March 2019
Body Weight: 88.5 kgs

Prep cycle 1 w1d3

** Sots Press **
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps

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

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

** Power Clean + Power Jerk **
- 50.0 kgs x 3 reps [(3+3)]
- 50.0 kgs x 3 reps [(3+3)]
- 50.0 kgs x 3 reps [(3+3)]
- 50.0 kgs x 3 reps [(3+3)]

** HBBS **
- 90.0 kgs x 7 reps
- 90.0 kgs x 7 reps
- 90.0 kgs x 7 reps
- 90.0 kgs x 7 reps

FitNotes Workout - Monday 11th March 2019
Body Weight: 87.8 kgs

Prep cycle 1 w2d1

** Press In Snatch **
- 25.0 kgs x 5 reps
- 27.0 kgs x 5 reps
- 27.0 kgs x 5 reps
- 27.0 kgs x 5 reps
- 27.0 kgs x 5 reps

** Power Snatch **
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps

** Clean Pull **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 54.0 kgs x 5 reps
- 54.0 kgs x 5 reps
- 54.0 kgs x 5 reps

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

** Barbell Front Squat **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

FitNotes Workout - Wednesday 13th March 2019
Body Weight: 89.0 kgs

Prep cycle 1 w2d2

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

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

** Power Snatch **
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps

** Power Clean + Power Jerk **
- 50.0 kgs x 3 reps [(3+3)]
- 50.0 kgs x 3 reps [(3+3)]
- 53.0 kgs x 3 reps [(3+3)]
- 53.0 kgs x 3 reps [(3+3)]

** HBBS **
- 91.0 kgs x 5 reps
- 93.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 98.0 kgs x 5 reps
- 104.0 kgs x 5 reps

FitNotes Workout - Thursday 14th March 2019
Body Weight: 89.2 kgs

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

** Dip Clean **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

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

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

** Flat Barbell Bench Press **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

FitNotes Workout - Saturday 16th March 2019
Body Weight: 89.2 kgs

Prep cycle 1 w2d3

** Sots Press **
- 32.0 kgs x 5 reps
- 32.0 kgs x 5 reps
- 32.0 kgs x 5 reps
- 32.0 kgs x 5 reps

** Power Snatch **
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps

** Snatch **
- 50.0 kgs x 3 reps
- 54.0 kgs x 3 reps
- 57.0 kgs x 3 reps
- 57.0 kgs x 3 reps
- 57.0 kgs x 3 reps

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

** Barbell Front Squat **
- 80.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 89.0 kgs x 5 reps