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Old 15-07-2017, 10:55 PM   #511
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snatch class

hiit

lat pulldown
30kg x 12 x 3

close grip lat pulldown machine
30 kg x 12 x 3

1 arm db row
30 kg x 6 x2
32 kg x 6 x 2
34 kg x 6 x2

cable chest flye
5kg x 12 x 3 @ 3 positions
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Old 16-07-2017, 10:45 PM   #512
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smith machine squat
20 kg x10 x 3
40 kg x 10 x3

over head squat
30 kg x 12 x3

squat
50 kg x 10
70 kg x 10 x 2
90 kg x 10 x 2
110 kg x 6, with belt. yes. finally break 100 kg again

snatch

cable chest fly
7.5 kg x 12 x 3 @ 2 positions

facepull
15 kg x 12 x 3

abs + crunch machine
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Old 20-07-2017, 09:58 PM   #513
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over head squat
30 kg x 10 x 2

squat
70 kg x 10 x 2
100 kg x 3

O lift sssion for 2 hours plus
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Old 24-07-2017, 11:27 PM   #514
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DL
50kg x 10 x 2
70kg x 10
90 kg x 10 x 2
110 kg x 6 x 3
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Old 25-07-2017, 11:09 PM   #515
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over head squat 30 kg x 10 x2
60 kg front squat x 8 x 2
over head squat 30 kg x 8
60 kg front squat x 8
100kg front squat x 3

O lift practice
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Old 28-07-2017, 11:06 PM   #516
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2 day break on wed and thurs

snatch practise

db lat raises
8kg x 15 x 3

bar behind the back shrug
60 kg x 10 x 3

cable rear delt fly
2.5 kg x 25 x 2
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Old 03-08-2017, 11:25 PM   #517
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slack slack slack

O lift, not a good day

db lat raises
10 kg x 12 x 4

front raises
10 kg x 12 x 4

face pull
10 kg x 12 x 3

snigle arm cable row + tri rope pull down x4
7.5 kg x 12 + 20 kg x 12

12 kg kb swing 50 reps
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Old 04-08-2017, 09:58 PM   #518
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wah sian
fever
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Old 06-08-2017, 08:31 PM   #519
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back at the gym with panadol and dizziness

walking lunges 4 set

pullup
8 x 5

ohp
30 kg x 10 x 3

db shoulder press
14 kg x10 x 2
20 kg x 10 x 3

cable fly
10 kg x 3 x 2 positions
snatch practise
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Old 13-08-2017, 05:03 PM   #520
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2 back to back lifting sessions are bad for me, especially when my first sessions was a 1 rm session

smith machine bench
20 kg plate 10 x 3

bench press
50kg x 10 x 3
60 kg x 8, not stable

db chest press
20 kg x 10 x 2
24 kg x 12 x 3

ab work

stair climber 10 mins
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Old 17-08-2017, 11:38 PM   #521
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snatch drills

pause squats
60 kg x 5 x 3

lying face down cable lat pulls
3.75kg x 15 x 2
5kg x 15 x 2
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Old 18-08-2017, 11:32 PM   #522
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snatch practice

reverse bi curls
20kg bar x 12 x 2
30 kg x 8

incline db bi curl
8 kg x 15 x 3

decline tri extension
8 kg x 15 x 3

skull crusher
+5kg plate x 12 x 3

db shoulder press
14 kg x 15 x3

cable lat raise
3.75 kg x 15 x 3
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Old 19-08-2017, 11:35 PM   #523
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went for a run
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