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» My training log (Go to post)20-02-2019 @ 20:05 
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
» My training log (Go to post)18-02-2019 @ 18:56 
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
» My training log (Go to post)16-02-2019 @ 16:23 
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
» My training log (Go to post)15-02-2019 @ 20:38 
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
» My training log (Go to post)15-02-2019 @ 20:38 
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
» My training log (Go to post)15-02-2019 @ 20:37 
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
» My training log (Go to post)11-02-2019 @ 19:20 
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
» My training log (Go to post)08-02-2019 @ 19:52 
Workout 3

FitNotes Workout - Friday 8th February 2019

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

** Power Clean Push Jerk **
- 100.0 kgs x 3 reps
- 105.0 kgs x 3 reps
- 110.0 kgs x 3 reps

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

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

** Overhead Press **
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 10 reps
» My training log (Go to post)06-02-2019 @ 19:43 
Workout 2

FitNotes Workout - Wednesday 6th February 2019

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

** Block Clean **
- 120.0 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
- 122.5 kgs x 3 reps
- 122.5 kgs x 3 reps

** Barbell Squat **
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
» My training log (Go to post)05-02-2019 @ 19:56 
Workout 1

FitNotes Workout - Tuesday 5th February 2019

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

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

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

** Seated Machine Row **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 60.0 kgs x 10 reps

** Crunch **
- 10 reps
- 10 reps

This was a fun workout at JD gym, lots of music pumping and donning the mack inspired plain tank top. Finished off with a quick cold shower and then the sauna.
» My training log (Go to post)03-02-2019 @ 20:19 
Workout 4

FitNotes Workout - Sunday 3rd February 2019

** Snatch **
- 80.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 90.0 kgs x 3 reps

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

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

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

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

** Pull Up **
- 10 reps
» My training log (Go to post)31-01-2019 @ 19:23 
Workout 3

FitNotes Workout - Thursday 31st January 2019

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

** Power Clean Push Press **
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

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

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

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

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

** Lunge **
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
» My training log (Go to post)29-01-2019 @ 17:17 
Workout 2

FitNotes Workout - Tuesday 29th January 2019

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

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

** Crunch **
- 10 reps
- 10 reps

** Seated Machine Row **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Leg Press **
- 100.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 140.0 kgs x 10 reps
» The Assassin (Go to post)28-01-2019 @ 20:32 
Much, much more like it. The "heavy" bench was easy, but I was alone by the end and was wise to drop an extra ten kilos for the eight. Stamina not quite back. Squats felt hard. But I attacked this properly, and I feel better for it on several levels.


Mans putting in the work!
» My training log (Go to post)28-01-2019 @ 20:22 
Workout 1

FitNotes Workout - Monday 28th January 2019

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

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

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

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

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

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