FitNotes Workout - Saturday 4th July 2020

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

** Clean & Jerk **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** HBBS **
- 81.0 kgs x 3 reps
- 81.0 kgs x 3 reps
- 81.0 kgs x 3 reps

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

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FitNotes Workout - Sunday 5th July 2020

** Power Snatch **
- 42.0 kgs x 2 reps
- 42.0 kgs x 2 reps
- 42.0 kgs x 2 reps
- 42.0 kgs x 2 reps
- 42.0 kgs x 2 reps

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

** Split Jerk **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

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FitNotes Workout - Thursday 9th July 2020

** Snatch **
- 53.0 kgs x 2 reps
- 53.0 kgs x 2 reps

** Clean & Jerk **
- 58.0 kgs x 1 rep
- 58.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep

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

** Clean Pull **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

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Started on a new programme, based off a Greg Everett Sample Masters Weightlifting Training Program, but mutilated to such an extent that it is basically just my own programme.

Idea is very simple: mostly the classic lifts or simple variations, with some squats and some pulls. Low volume, low-med intensity, med-high frequency. Worked for me before and especially suited to get back into things.

Sat: Heavy C&J Snatch HBBS Pulls
Sun: Light Power snatch Hang clean Jerk
Mon/Tue/Wed: Heavy C&J Snatch HBBS Pulls
Thu/Fri: Light Hang snatch Power clean FS

Quite some flexibility during the weekdays to allow for work (which already this week 1 was throwing a wrench), but also fine to occasionally skip a light day.

FitNotes Workout - Sunday 12th July 2020

** Snatch **
- 53.0 kgs x 3 reps
- 53.0 kgs x 3 reps

** Clean & Jerk **
- 64.0 kgs x 2 reps
- 64.0 kgs x 2 reps

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

** Snatch Pull **
- 64.0 kgs x 4 reps
- 64.0 kgs x 4 reps
- 64.0 kgs x 4 reps


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FitNotes Workout - Monday 13th July 2020

** Power Snatch **
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps

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

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

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Bw ~87kg, but looking to still slowly drop a few kg during this programme (next 5 week or so). Reevaluate after

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FitNotes Workout - Wednesday 15th July 2020
Body Weight: 87.3 kgs

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

** Clean & Jerk **
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 64.0 kgs x 1 rep
- 64.0 kgs x 1 rep

** HBBS **
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps

** Clean Pull **
- 72.0 kgs x 4 reps
- 72.0 kgs x 4 reps
- 72.0 kgs x 4 reps

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FitNotes Workout - Saturday 18th July 2020
Body Weight: 87.2 kgs

** Snatch **
- 53.0 kgs x 3 reps
- 53.0 kgs x 3 reps
- 57.0 kgs x 1 rep
- 57.0 kgs x 1 rep
- 61.0 kgs x 1 rep
- 61.0 kgs x 1 rep
- 65.0 kgs x 1 rep
- 68.0 kgs x 1 rep

** Clean & Jerk **
- 64.0 kgs x 2 reps
- 64.0 kgs x 2 reps

** HBBS **
- 86.0 kgs x 3 reps
- 92.0 kgs x 3 reps
- 86.0 kgs x 3 reps

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



FitNotes Workout - Sunday 19th July 2020
Body Weight: 87.2 kgs

** Power Snatch **
- 48.0 kgs x 2 reps
- 48.0 kgs x 2 reps
- 48.0 kgs x 2 reps
- 48.0 kgs x 2 reps
- 48.0 kgs x 2 reps

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

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


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FitNotes Workout - Wednesday 22nd July 2020
Body Weight: 86.6 kgs

** Snatch **
- 53.0 kgs x 3 reps
- 53.0 kgs x 3 reps

** Clean & Jerk **
- 60.0 kgs x 1 rep [3+1]
- 60.0 kgs x 1 rep [3+1]
- 64.0 kgs x 1 rep [2+1]
- 68.0 kgs x 1 rep [2+1]
- 72.0 kgs x 1 rep

** HBBS **
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps

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

FitNotes Workout - Thursday 23rd July 2020
Body Weight: 86.1 kgs

** Power Clean **
- 54.0 kgs x 2 reps
- 54.0 kgs x 2 reps
- 54.0 kgs x 2 reps
- 54.0 kgs x 2 reps
- 54.0 kgs x 2 reps

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

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

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FitNotes Workout - Saturday 25th July 2020
Body Weight: 86.3 kgs

** Snatch **
- 53.0 kgs x 3 reps
- 57.0 kgs x 2 reps
- 61.0 kgs x 1 rep
- 65.0 kgs x 1 rep
- 69.0 kgs x 0 reps

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

** HBBS **
- 86.0 kgs x 3 reps
- 92.0 kgs x 2 reps
- 98.0 kgs x 2 reps

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

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FitNotes Workout - Friday 31st July 2020
Body Weight: 86.9 kgs

** Snatch **
- 60.0 kgs x 1 rep
- 60.0 kgs x 2 reps

** Clean & Jerk **
- 64.0 kgs x 2 reps
- 64.0 kgs x 2 reps

** HBBS **
- 90.0 kgs x 3 reps
- 94.0 kgs x 3 reps

Had to self Q, so missed some work outs. Got a quick one in this morning before work

FitNotes Workout - Wednesday 5th August 2020
Body Weight: 87.7 kgs

** Power Clean **
- 48.0 kgs x 3 reps
- 48.0 kgs x 3 reps
- 48.0 kgs x 3 reps
- 48.0 kgs x 3 reps
- 48.0 kgs x 3 reps

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

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

Back after mini holiday

holy **** this whole time there's been an olytard log under my nose and I have not even noticed! any vids?

yep, shouldn't judge a book log by its cover title, Evo

I'll share some vids when I'm testing prs in ~2 weeks (not sure I'll hit any prs though)

FitNotes Workout - Friday 7th August 2020
Body Weight: 88.6 kgs

** 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

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

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

Going to take a short break from anything involving front rack because my collar bone has been extremely painful

FitNotes Workout - Sunday 9th August 2020
Body Weight: 88.1 kgs

** Snatch **
- 53.0 kgs x 3 reps
- 57.0 kgs x 2 reps
- 62.0 kgs x 1 rep
- 62.0 kgs x 1 rep
- 62.0 kgs x 1 rep

** HBBS **
- 92.0 kgs x 2 reps
- 98.0 kgs x 1 rep
- 104.0 kgs x 1 rep

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

Nice snatch, eat something.

Thanks!

haha, I know

FitNotes Workout - Friday 14th August 2020
Body Weight: 87.5 kgs

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

** HBBS **
- 98.0 kgs x 2 reps
- 98.0 kgs x 2 reps
- 98.0 kgs x 2 reps

Rough week so happy to get this short session in before work.

Bodyweight has been going ???

FitNotes Workout - Sunday 16th August 2020
Body Weight: 87.5 kgs

** Snatch **
- 57.0 kgs x 1 rep
- 61.0 kgs x 1 rep
- 65.0 kgs x 1 rep
- 65.0 kgs x 0 reps
- 65.0 kgs x 1 rep

** HBBS **
- 110.0 kgs x 1 rep

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

FitNotes Workout - Wednesday 19th August 2020
Body Weight: 88.0 kgs

** Snatch **
- 53.0 kgs x 1 rep
- 53.0 kgs x 1 rep
- 53.0 kgs x 1 rep

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

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

Deload session. Testing prs this weekend

Good luck, take videos! What are your current PRs?