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Post by batman on Apr 8, 2014 11:40:38 GMT
Tuesday 8/4/14
Snatch:
1x3 @ 60% (57kg)
1x3 @ 65% (62kg)
1x2 @ 70% (67kg)
1x1 @ 75% (72kg)
3x1 @ 80% (76kg)
Snatch Pull
1x2 @ 90% (85kg)
1x2 @ 95% (90kg)
2x2 @ 100% (95g)
Back Squat [worked off a 140kg back squat because do what I want]
1x3 @ 70% (98kg)
1x3 @ 75% (105kg)
3x2 @ 80% (112kg)
From the Shadows of the Night,
Batman
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Post by batman on Apr 10, 2014 13:02:13 GMT
Thursday 10/4/14
C+J: (went heavier than percentage because Gavin is trying to give me Rhabdo)
1x(1+1) @ 60% (70kg)
1x(1+1) @ 65% (+85kg)
1x(1+1) @ 70% (+90kg)
1x(1+1) @ 75% (+95kg)
1x(1+1) @ 80% (+100kg)
Clean Pull (heavier as well)
1x2 @ 90% (105kg)
1x2 @ 95% (+115kg)
1x2 @ 100% (+120g)
Front Squat
1x3 @ 70% (90kg)
1x3 @ 75% (95kg)
From the Shadows of the Night,
Batman
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Post by batman on Apr 11, 2014 0:36:11 GMT
Friday 11/4/14
Snatch:
1x3 @ 60% (57.5kg)
1x2 @ 65% (62.5kg)
1x2 @ 70% (67.5kg)
1x2 @ 75% (72.5kg)
1x1 @ 80% (77.5kg)
4x1 @ 80% (82.5kg): 80-80-80-80
C+J:
1x3 @ 60% (67.5kg)
1x2 @ 65% (72.5kg)
1x2 @ 70% (77.5kg)
1x2 @ 75% (82.5kg)
1x1 @ 80% (90kg)
4x1 @ 80% 95kg): 95-95-95-95(missed jerk)
Back Squat [worked off a 140kg back squat because do what I want]
1x2 @ 70% (100kg)
1x2 @ 75% (105kg)
2x2 @ 80% (112kg)
From the Shadows of the Night,
Batman
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Post by batman on Apr 15, 2014 12:23:33 GMT
Tuesday 15/4/14
Video of tonights lifts: www.youtube.com/watch?v=A9gsco0fcaE&feature=youtu.beSnatch: 1 @ 60% (57kg) 1 @ 70% (67kg) 1 @ 80% (77kg) 1 @ 85% (82kg) 1 @ 90% (86kg) 1 @ 95% (90kg) C+J: 1 @ 60% (66kg) 1 @ 70% (77kg) 1 @ 80% (88kg) 1 @ 85% (94kg) 1 @ 90% (99kg) 1 @ 95% (105kg) Snatch Pull: 3 @ 95% (90kg) 3 @ 100% (95kg) 3 @ 105% (100kg) Front Squat 3 @ 70% (77kg) 3 @ 75% (93kg) 3 @ 80@ (100kg) 3 @ 85% (106kg):106-106- 106From the Shadows of the Night, Batman
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Post by batman on Apr 17, 2014 23:56:53 GMT
Thusday 17/4/14
Snatch:
1x2 @ 60% (57kg)
1x2 @ 70% (67kg)
1x2 @ 80% (76kg)
1x2 @ 85% (81kg) 81-81-81
(kept getting head spins whilst trying to lift and I was feeling crap so I stopped)
C+J:
1x2 @ 60% (66kg)
1x2 @ 70% (77kg)
(same thing so I stopped)
Friday 18/4/14
Back Squat:
1x2 @ 60% (80kg)
1x2 @ 70% (92.5kg)
1x2 @ 80% (105kg)
1x2 @ 85% (112.5kg)
4x2 @ 90% (120kg)
Front Squat:
1x2 @ 60% (75kg)
1x2 @ 70% (87.5kg)
1x2 @ 80% (100kg)
1x2 @ 85% (107.5kg)
2x2 @ 90% (112.5kg)
From the Shadows of the Night,
Batman
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Post by batman on Apr 22, 2014 11:41:51 GMT
Tuesday 22/4/14
Snatch:
Heavy Single ,then
3 sets of:
90% x 1 (of heavy single)
95% x 1
100% x 1
86 then,
76-81-86-76-81-86-76-81-86
Clean and Jerk: (same format)
90 then,
81-86-90-81-86-90-81-86-90
From the Shadows of the Night,
Batman
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Post by batman on Apr 25, 2014 1:24:36 GMT
Thursday 24/4/14
Snatch:
Heavy Single ,then
85%x2x4
90 (small press out) then,
77-77
77-77
77-77
77-77
Clean and Jerk: (same format)
100 then,
85-85
85-85
85-85
85-85
Back Squat (same format)
120 then,
100-100
100-100
100-100
100-100
From the Shadows of the Night,
Batman
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Post by batman on Apr 29, 2014 12:06:36 GMT
Tuesday 29/4/14
Still feeling pretty sick so training isn't going great. Except I was able to hit 90% of both lifts, which is something I can be happy with, i guess.
Snatch:
40
50
60
70
70
81
86
90
90
81
86
90
C+J:
60
80
100
100 (missed jerk)
100
From the Shadows of the Night,
Batman
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Post by batman on May 2, 2014 1:03:00 GMT
Thursday 2/5/14
Still sick  Snatch: 1x2 @ 60% (57kg) 1x2 @ 70% (67kg) 1x2 @ 80% (77kg) 1x2 @ 85% (82kg) 1x2 @ 90% (86kg) 86-86 C+J: 1x2 @ 60% (67.5kg) 1x2 @ 65% (72.5kg) 3x2 @ 75% (82.5kg)
From the Shadows of the Night, Batman
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Post by batman on May 7, 2014 3:23:38 GMT
Tuesday 6/5/14
Snatch: (singles)
40-50-60-70-75-80-85-90-90-80-80-80-80-80
C+J: (singles)
60-80-90-100-110-95
Front Squat
1x3 @ 60kg
1x3 @ 75kg
1x3 @ 87.5kg
1x3 @ 100kg
1x1 @ 110kg
From the Shadows of the Night,
Batman
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Post by batman on May 8, 2014 11:37:07 GMT
Thursday 8/5/14
Last session before state!!!
Snatch:
1x2@60% (57kg)
1x2@70% (67kg)
1x1@80% (77kg)
1x1@85% (82kg)
1x1@85% (82kg)
1x1@90% (87kg)
C+J:
1x1@60kg
1x1@80kg
1x1@89kg
1x1@100kg
1x1@105kg
Back Squat:
1x2@60% (80kg)
1x2@70% (95kg)
1x2@80% (105kg)
Snatch High Pull:
2x3@85% (81kg)
From the Shadows of the Night,
Batman
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Post by batman on May 12, 2014 2:26:54 GMT
Saturday 10/5/14
State Champs 2014!!!!
Snatch:
87-90-96
I lost the 96 as soon as I pulled it off the floor. If I had stayed tight, I would have liked me chances of making it since my first two lifts felt amazing.
This is where my sickness got me, my loss in strength definitely showed as I struggled very hard with the cleans.
I was very happy I was able to hit 108 after finding 105 quite hard. Just need to get healthy and strong again and a PB should be just around the corner.
C+J:
105-108-110
Total: 198kg
Could have been a 206 total. Next time.
From the Shadows of the Night,
Batman
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Post by batman on May 13, 2014 12:02:46 GMT
Tuesday 13/5/14
MIGHTY MOUSE!!!!!!!
WEEK 1: OHS + Snatch Balance (3+3)x3: 40-40-40+40-40-40 60-60-60+60-60-60 70-70-70+ 7060-60-60+60-60-60 Clean 9RPEx3x1, -10%x3x2 (all cleans and snatches this program will be done off the blocks, where the bar is just above my knee): 60-60-60 80-80-80 then, 3x3 @ 75kg Back Squat (5 sec pause) 9PREx5x1: 80-80-80-80-80 90-90-90-90-90 Split Press 10x5: 20-20-20-20-20-20-20-20-20-20 20-20-20-20-20-20-20-20-20-20 23-23-23-23-23-23-23-23-23-23 23-23-23-23-23-23-23-23-23-23 23-23-23-23-23-23-23-23-23-23 RDL: 5x5 @ 60kg From the Shadows of the Night, Batman
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Post by batman on May 15, 2014 11:49:15 GMT
Thursday 15/5/14
Snatch:
9RPEx3x1@65kg then,
-10%x3x2@60kg
Hang Clean + Jerk:
9RPEx3x1@80kg then,
-10%x3x2@70kg
Clean Pulls 5x5:
80-80-80-80-80
100-100-100-100-100
110-110-110-110-110
120-120-120-120-120
130-130-130-130-130
Front Squat: Heavy Triple:
110kg (PB!)
Back Squat: AMRAP @ FS weight
6 reps @ 110kg.
From the Shadows of the Night,
Batman
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Post by batman on May 16, 2014 2:25:51 GMT
Friday 16/5/14
Power Snatch + Snatch 9RPEx1x1, -10%x1x4
70kg then,
4x1@65kg
Power Clean + Clean 9RPEx1x1, -10%x1x5
90kg then,
5x1@80kg
Snatch Pulls 5x5
5x5@80kg
Back Squat 60%x10x3
10x3@80kg (much harder than I thought)
From the Shadows of the Night,
Batman
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