FitNotes Workout - Thursday 8th August 2019
Body Weight: 87.6 kgs

** HBBS **
- 95.0 kgs x 5 reps
- 95.0 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
- 45.0 kgs x 3 reps

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

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

FitNotes Workout - Saturday 10th August 2019
Body Weight: 88.5 kgs

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

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

** Barbell Front Squat **
- 80.0 kgs x 3 reps [Paused]
- 80.0 kgs x 3 reps [Paused]
- 80.0 kgs x 3 reps [Paused]

** Clean Pull **
- 80.0 kgs x 2 reps
- 80.0 kgs x 2 reps
- 80.0 kgs x 2 reps

Today, Sohrab Moradi was in our gym. That was pretty cool. I shook his hand.

FitNotes Workout - Monday 12th August 2019
Body Weight: 88.0 kgs

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

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

** Hang Clean + Split Jerk **
- 55.0 kgs x 2 reps
- 55.0 kgs x 2 reps
- 55.0 kgs x 2 reps
- 55.0 kgs x 2 reps

** HBBS **
- 90.0 kgs x 5 reps [Paused]

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

FitNotes Workout - Wednesday 14th August 2019
Body Weight: 88.0 kgs

** HBBS **
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Hang Snatch **
- 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

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

** Power Clean + Push Press **
- 45.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 55.0 kgs x 3 reps

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

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

FitNotes Workout - Friday 16th August 2019
Body Weight: 88.0 kgs

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

** Snatch **
- 55.0 kgs x 3 reps

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

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

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

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

FitNotes Workout - Sunday 25th August 2019
Body Weight: 86.5 kgs

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

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

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

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

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

FitNotes Workout - Monday 26th August 2019
Body Weight: 86.5 kgs

** Barbell Front Squat **
- 70.0 kgs x 3 reps [Paused]
- 70.0 kgs x 3 reps [Paused]
- 70.0 kgs x 3 reps [Paused]

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

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

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

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

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

** Good Morning **
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps

FitNotes Workout - Wednesday 28th August 2019
Body Weight: 85.9 kgs

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

** Hang Clean + Push Press **
- 60.0 kgs x 1 rep [2+1]
- 60.0 kgs x 1 rep [2+1]
- 60.0 kgs x 1 rep [2+1]

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

FitNotes Workout - Saturday 31st August 2019
Body Weight: 86.7 kgs

** Snatch **
- 58.0 kgs x 1 rep
- 58.0 kgs x 1 rep
- 58.0 kgs x 1 rep
- 58.0 kgs x 1 rep
- 58.0 kgs x 1 rep
- 58.0 kgs x 1 rep

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

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

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

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

[x] New job (huge step up)
[x] New girlfriend
[x] Still got the moustache
[ ] Bodyweight snatch

Went to the gym pretty consistently given (work) circumstances, but unfortunately was not able to have many gains. Technique improved, but lost strength. Did increase my snatch with 7kg to 71kg @ 91kg and CJ with 8kg to 80kg @ 90kg.

Next year would be happy with any PRs to be honest, but ultimate goal again bodyweight snatch.

I just shaved my mustache after about 5-6 months or so. Only weird guys asked me about it. It wasn't great.

gl w/ bw snatch.

Strange times call for strange measures. Like telling strangers on the internet how many kilograms you moved in which direction how many times. At home.

Muscle Clean > Slow jerk 3x3(1+1)@broomstick
Bulgarian split squat with backpack 8,8,8 @25kg
1 hand Scapula push-up 6,6,6
Bent-over 90 lateral raise 10,10
1. Reverse Nordic curl 8,8,8
1. Bent-over 90/90 shoulder ER 12,12,12 @1.25kg
Hammer curl 10,10,10 @10kg

Don't know wtf a slow jerk is supposed to be but some stranger on the internet told me to do them today. Then I ****ed up my foot while doing them because my living room is too small to do split jerk. (Which I'm not even sure I should have been doing in the first place.)

One hand scapula push ups were also strange and easy so I am not doing those anymore.

23-Mar
Tall snatch + press in snatch 3x(6+8) @Broomstick
Back squat (backpack on back) OR walking lunges 12,12,12 @20kg
Sots press with something 8,8 @5kg
Push up 8,8,8 @10kg
Dumbbell row 8,8,8 @20kg
Hammer curl 10,10,10 @10kg

25-Mar
Tall clean>Tall jerk @broomstick
Pistol squats 6,6,6 @2 hands
Half kneeling windmill 5,5,5 @5kg
OHP 10,10,10 @10kg
Hammer curl 12,12,12 @10kg

27-Mar
Slow snatch deadlift + tall snatch + press in snatch 3x(3x(1+1)+10) @broomstick
Front squat (with backpack in front) 8,8,12 @30kg
Bent-over 45 degrees Y raise 10,10,10 @1.25kg
Dumbbell row 10,10,10 @20kg
OHP 10,10,10 @10kg
Hammer curl 12,12,12 @10kg

29-Mar
Muscle cleans / ohp @broomstick
Bulgarian split squat with backpack 10,10,10 @25kg
Bent-over 90 lateral raise 10,10,10 @2.5kg
Reverse Nordic curl 8,8,8
Bent-over 90/90 shoulder ER 12,12,12 @1.25kg
Hammer curl 12,12,12 @10kg

23-Mar
Slow snatch deadlift + tall snatch + press in snatch 3x(3x(1+1)+10) @broomstick
Back squat (backpack on back) OR walking lunges 12,12,12 @25kg
Sots press with something 10,10,10 @5kg
Push up 8,8,8 @10kg
Dumbbell row 10,10,10 @20kg
Hammer curl 12,12,12 @10kg

Pistol squats 8,8,8 @2 hands support
Half kneeling windmill 10,10,10 @5kg
OHP 10,10,10 @10kg
Hammer curl 12,12,12 @10kg
Kettlebell swings 20,20,20 @24kg

Front squat (with backpack in front) 15,15,15 @30kg
Bent-over 45 degrees Y raise 12,12,12 @1.25kg
Dumbbell row 12,12,12 @20kg
OHP 12,12,12 @10kg
Hammer curl 12,12,12 @10kg

Bulgarian split squat with backpack 10,10,10 @30kg
Bent-over 90 lateral raise 10,10,10 @2.5kg
Reverse Nordic curl 10,10,10
Bent-over 90/90 shoulder ER 15,15,15 @1.25kg
Hammer curl 12,12,12 @10kg

Walking lunges 12,12,12 @30kg
Sots press with something 12,12,12 @5kg
Pike pushup 15,15,15 @bw
Dumbbell row 12,12,12 @20kg
Hammer curl 12,12,12 @10kg

Kettlebell row 10,10,10 24kg
Push ups 10,10,10 10kg
Hammer curl 10,10,10 10kg
OHP 10,10,10 10kg

Pistol squats 10,10,10 @2 hands support
Bent-over 90 lateral raise 8,8,8 @5kg
Reverse Nordic curl 12,12,12
Bent-over 45 degrees Y raise 12,12,12 @2.5kg
Kettlebell swings 25,25,25 @24kg
Bent-over 90/90 shoulder ER 12,12,12 @2.5kg

12-Apr
Pike pushup 15,15,15
Hammer curl 10,10,10 @10kg
OHP 10,10,10 @10kg
Yoga pushup 10,10,10

Pistol squats 6,6,5 w/ shoes: negatives, w/ green band, w/ green band
Pike pushup 15,15,15
Kettlebell swings 25,25,25 @24kg
OHP 10,10,10 @11kg
Hammer curl 10,10,10 @11kg