Thanks. I totally agree, it seems like every time you skip a work-out, it becomes a little bit easier to skip the next one as well!

The yoga is still so-so. It's an easy way of doing something with the body on a day where there was no time (or willpower...) to go to the gym. However, some of the movements don't really do much for me and for the mental aspect I think I prefer meditation proper. Nonetheless, looking forward to finishing the 30 days and seeking out some more challenging routines, e.g. focused on stretching or balance. (Warrior 3 was cool.)

FitNotes Workout - Friday 26th October 2018
Body Weight: 87.2 kgs

** Snatch **
- 60.0 kgs x 1 rep

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

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

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

** Snatch Push Press **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Snatch Press **
- 30.0 kgs x 15 reps
- 30.0 kgs x 4 reps
- 30.0 kgs x 4 reps

** Press In Snatch **
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

You forgot this one:

Haha that looks pretty nasty, might try it next week. I guess it's basically a "push press in snatch", allowing you to move some more weight vs "strict" press in snatch?

Yeah, really hammering the snatch assistance exercises, have to get much stronger in overhead positions. Felt pretty good too

FitNotes Workout - Sunday 28th October 2018
Body Weight: 87.0 kgs

** Incline Barbell Bench Press **
- 57.5 kgs x 7 reps
- 57.5 kgs x 7 reps
- 57.5 kgs x 7 reps

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

** Lat Pulldown **
- 39.0 kgs x 15 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps

** Seated Machine Fly **
- 59.0 kgs x 15 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps

** Seated Row **
- 45.0 kgs x 15 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

** Push Up **
- 20 reps
- 5 reps
- 5 reps
- 5 reps
- 4 reps

I think yoga is like anything really, just pick and choose the bits you like or think are going to make an impact I actually agree about the meditation being better overall but I do like the concentration on breathing in yoga and also feeling more in touch with tension in my body.

FitNotes Workout - Monday 29th October 2018
Body Weight: 87.2 kgs

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

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

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

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

** Front Squat + Jerk Drive **
- 80.0 kgs x 1 rep [3+1]
- 80.0 kgs x 1 rep [3+1]
- 80.0 kgs x 1 rep [3+1]

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

** Back Extensions **
- 8 reps [5ct]
- 8 reps [5ct]
- 8 reps [5ct]

I have weightlifting for this

Yoga day 13

FitNotes Workout - Wednesday 31st October 2018
Body Weight: 87.2 kgs

** Snatch **
- 60.0 kgs x 1 rep
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 2 reps [+f]

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

** HBBS **
- 105.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 90.0 kgs x 3 reps [Paused]
- 90.0 kgs x 3 reps [Paused]

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

FitNotes Workout - Thursday 1st November 2018
Body Weight: 87.2 kgs

** Hang Power Clean **
- 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

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

** Overhead Press **
- 35.0 kgs x 10 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 4 reps

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

Yoga day 14

Yoga day 15

FitNotes Workout - Saturday 3rd November 2018
Body Weight: 88.0 kgs

** Incline Barbell Bench Press **
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps

** Seated Machine Fly **
- 59.0 kgs x 15 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps

** Lat Pulldown **
- 39.0 kgs x 15 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps

** Push Up **
- 20 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps

** Seated Row **
- 45.0 kgs x 15 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

FitNotes Workout - Tuesday 6th November 2018
Body Weight: 86.5 kgs

** Hang Snatch **
- 40.0 kgs x 3 reps
- 45.0 kgs x 3 reps

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

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

** Snatch Pull **
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps

** Snatch Press **
- 30.0 kgs x 12 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps

** Press In Snatch **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

FitNotes Workout - Wednesday 7th November 2018
Body Weight: 86.5 kgs

** Snatch **
- 60.0 kgs x 2 reps
- 60.0 kgs x 1 rep [+f]
- 60.0 kgs x 2 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** HBBS **
- 110.0 kgs x 1 rep

** Barbell Front Squat **
- 100.0 kgs x 1 rep
- 80.0 kgs x 2 reps [Paused]
- 80.0 kgs x 2 reps [Paused]

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

FitNotes Workout - Thursday 8th November 2018
Body Weight: 86.7 kgs

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

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

** Hang Clean + Split Jerk **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

** Split Jerk **
- 60.0 kgs x 1 rep
- 65.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 75.0 kgs x 0 reps

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

** Back Extensions **
- 10 reps [5ct]
- 10 reps [5ct]
- 10 reps [5ct]

FitNotes Workout - Saturday 10th November 2018
Body Weight: 86.6 kgs

** HBBS **
- 110.0 kgs x 3 reps

** Split Squat **
- 20.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Incline Barbell Bench Press **
- 62.5 kgs x 1 rep
- 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 5 reps

** Seated Machine Fly **
- 59.0 kgs x 15 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps
- 59.0 kgs x 5 reps

** Cable Face Pull **
- 36.0 kgs x 15 reps
- 36.0 kgs x 7 reps
- 36.0 kgs x 7 reps
- 36.0 kgs x 7 reps
- 36.0 kgs x 7 reps

** Push Up **
- 20 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps

** Lat Pulldown **
- 39.0 kgs x 15 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps
- 39.0 kgs x 5 reps

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

FitNotes Workout - Sunday 11th November 2018
Body Weight: 86.6 kgs

** Snatch **
- 62.0 kgs x 1 rep

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


Sometimes something goes "wrong" in my right shoulder on snatch push press or drop snatch. Not sure what it is, the pain is never lasting but I always stop the movement for that session because shoulder feels very unstable. Gonna see (tomorrow, if work permits) if my coach knows what's up.

Smart thinking to try and work out what is going on. So often we leave things until they escalate and end up much worse than they needed to be.

Yep, that's the theory, but didn't happen today

FitNotes Workout - Monday 12th November 2018
Body Weight: 86.6 kgs

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

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

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

** Push Press **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** Barbell Front Squat **
- 95.0 kgs x 2 reps [+f]

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

Yoga day 16

FitNotes Workout - Thursday 15th November 2018
Body Weight: 87.5 kgs

** Snatch **
- 60.0 kgs x 1 rep
- 63.0 kgs x 1 rep
- 65.0 kgs x 0 reps
- 60.0 kgs x 1 rep
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** Snatch Push Press **
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

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

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

Started feeling ill on Friday, spent Saturday and Sunday in bed, so I am closing the weekend off with Yoga with Adriene - yoga for when you're sick