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HaydncrookIcon...11-02-2019 @ 19:20 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 4

FitNotes Workout - Sunday 10th February 2019

** Snatch **
- 90.0 kgs x 3 reps
- 93.0 kgs x 3 reps
- 93.0 kgs x 3 reps

** Snatch From Dead Hang **
- 70.0 kgs x 5 reps
- 73.0 kgs x 5 reps

** Paused Front Squat **
- 123.0 kgs x 3 reps
- 123.0 kgs x 3 reps
- 123.0 kgs x 3 reps

** Clean Pulls **
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps

** Pull Up **
- 10 reps

** Cable Face Pull **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

** Lunge **
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps

** Hanging Leg Raise **
- 10 reps
- 10 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
HaydncrookIcon...15-02-2019 @ 20:37 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 1

FitNotes Workout - Tuesday 12th February 2019

** Barbell Squat **
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps

** Pull Up **
- 10 reps
- 10 reps

** Snatch Deads **
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
HaydncrookIcon...15-02-2019 @ 20:38 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 2

FitNotes Workout - Wednesday 13th February 2019

** Snatch No Contact **
- 80.0 kgs x 3 reps
- 83.0 kgs x 3 reps
- 83.0 kgs x 3 reps

** Power Snatch **
- 70.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 77.0 kgs x 5 reps

** Overhead 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

** Leg Press **
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
HaydncrookIcon...15-02-2019 @ 20:38 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 3

FitNotes Workout - Friday 15th February 2019

** Snatch **
- 90.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Power Clean Power Jerk **
- 110.0 kgs x 3 reps
- 115.0 kgs x 3 reps
- 115.0 kgs x 3 reps

** Pause Jerk From Blocks **
- 120.0 kgs x 3 reps
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Pull Up **
- 10 reps

** Cable Face Pull **
- 25.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
HaydncrookIcon...16-02-2019 @ 16:23 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 4

FitNotes Workout - Saturday 16th February 2019

** Block Snatch **
- 90.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Block Clean **
- 120.0 kgs x 3 reps
- 125.0 kgs x 3 reps
- 130.0 kgs x 3 reps

** Barbell Front Squat **
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps

** Clean Pulls **
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 155.0 kgs x 5 reps

** Pull Up **
- 10 reps

** Single Leg Leg Press **
- 50.0 kgs x 10 reps
- 50.0 kgs x 15 reps
HaydncrookIcon...18-02-2019 @ 18:56 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 1

FitNotes Workout - Monday 18th February 2019

** Snatch No Contact **
- 70.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Power Snatch **
- 70.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Barbell Squat **
- 140.0 kgs x 5 reps
- 160.0 kgs x 5 reps

** Pull Up **
- 5 reps
- 5 reps
- 5 reps

** Leg Raise **
- 10 reps
HaydncrookIcon...20-02-2019 @ 20:05 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 2

FitNotes Workout - Wednesday 20th February 2019

** Block Snatch **
- 90.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 105.0 kgs x 3 reps
- 107.0 kgs x 3 reps

** Block Clean **
- 120.0 kgs x 3 reps
- 130.0 kgs x 3 reps
- 135.0 kgs x 3 reps

** Pause Jerk From Blocks **
- 100.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 130.0 kgs x 3 reps

** Barbell Front Squat **
- 120.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 140.0 kgs x 5 reps

** Clean Pulls **
- 120.0 kgs x 5 reps
- 170.0 kgs x 5 reps

** Pull Up **
- 5 reps
- 5 reps
- 5 reps
- 5 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
HaydncrookIcon...27-02-2019 @ 19:49 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 1

FitNotes Workout - Monday 25th February 2019

** Snatch No Contact **
- 80.0 kgs x 3 reps
- 83.0 kgs x 3 reps
- 83.0 kgs x 3 reps

** Power Snatch **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Barbell Squat **
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Pull Up **
- 10 reps
HaydncrookIcon...27-02-2019 @ 19:49 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 2

FitNotes Workout - Wednesday 27th February 2019

** Block Snatch **
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Block Clean **
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps

** Pause Jerk From Blocks **
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps

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

** Overhead Press **
- 50.0 kgs x 11 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Pull Up **
- 10 reps
HaydncrookIcon...01-03-2019 @ 20:37 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 3

FitNotes Workout - Friday 1st March 2019

** Snatch **
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Power Clean Push Jerk **
- 120.0 kgs x 2 reps
- 120.0 kgs x 2 reps
- 120.0 kgs x 2 reps

** Paused Front Squat **
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps

** Pull Up **
- 10 reps
HaydncrookIcon...05-03-2019 @ 18:57 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 4

FitNotes Workout - Saturday 2nd March 2019

** Snatch Deads **
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps

** Clean Pulls **
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps

** Seated Machine Row **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 12 reps

** Cable Face Pull **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

** Lunge **
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps

** Leg Press **
- 150.0 kgs x 10 reps
- 150.0 kgs x 10 reps
- 150.0 kgs x 10 reps
HaydncrookIcon...05-03-2019 @ 18:58 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 1

FitNotes Workout - Tuesday 5th March 2019

** Snatch **
- 97.0 kgs x 3 reps
- 97.0 kgs x 3 reps
- 97.0 kgs x 3 reps

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

** Close Grip Barbell Bench Press **
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Pull Up **
- 10 reps

** Press Up **
- 60.0 kgs x 15 reps
HaydncrookIcon...08-03-2019 @ 21:16 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 2

FitNotes Workout - Thursday 7th March 2019

** Snatch No Contact **
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps

** Snatch Deads **
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps

** Leg Press **
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps

** Pull Up **
- 10 reps
- 10 reps
- 10 reps
HaydncrookIcon...08-03-2019 @ 21:19 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 3

FitNotes Workout - Friday 8th March 2019

** Block Snatch **
- 103.0 kgs x 3 reps
- 103.0 kgs x 3 reps
- 103.0 kgs x 3 reps

** Block Clean **
- 130.0 kgs x 3 reps
- 130.0 kgs x 3 reps
- 130.0 kgs x 3 reps

** Pause Jerk From Blocks **
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps

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

** Press Up **
- 52.0 kgs x 42 reps
HaydncrookIcon...09-03-2019 @ 15:24 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Workout 4

FitNotes Workout - Saturday 9th March 2019

** Power Snatch **
- 70.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Power Clean Push Jerk **
- 100.0 kgs x 2 reps
- 120.0 kgs x 2 reps
- 123.0 kgs x 2 reps

** Barbell Squat **
- 130.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps

** Clean Pulls **
- 130.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps

** Seated Machine Row **
- 50.0 kgs x 10 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 14 reps

** Cable Face Pull **
- 17.5 kgs x 15 reps
- 17.5 kgs x 15 reps

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