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Old 11-19-2008, 11:03 AM   #11
Carl Chia
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17th Nov

Snatch
40kg x 4
45kg x 3
50kg x 2
55kg x 0
55kg x 1
55kg x 0 x 4
55kg x 1
55kg x 0 x 2 or 3
55kg x 1
*All were actually power snatches. Not fully recovered from injury, can't squat deep.

Clean Pull
70kg x 3
90kg x 3

Deadlift
100kg x 3
105kg x 1
110kg x 2
120kg x 1
125kg x 1
130kg x 1

Overhead Press
20kg x 5
40kg x 5
50kg x 3
55kg x 3
60kg x 5
60kg x 3
55kg x 5

Barbell Calf Raise
70kg x 10
90kg x 12 x 3

14 BW Pull Ups
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Old 11-19-2008, 11:04 AM   #12
Carl Chia
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19th Nov

Power Clean
40kg x 4
50kg x 3
60kg x 3
70kg x 3
75kg x 2
80kg x 1 x 4

Push Press
20kg x 5
50kg x 4 or 5
60kg x 3
70kg x 2
75kg x 1
65kg x 4

Barbell Split Squat
R&L
60kg x 5
80kg x 5
85kg x 5 x 2

Bench Press
20kg x 7
40kg x 5
60kg x 5
70kg x 5
75kg x 3
70kg x 5

14 Chin Ups
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Old 11-24-2008, 08:12 AM   #13
Carl Chia
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Snatch
bar x several reps
40kg x 3
45kg x 3
50kg x several hits and misses

Olympic Squat
70kg x 5
90kg x 5
100kg x 5
100kg x 3
95kg x 5
100kg x 5
105kg x 2
75kg x 20

BTN Snatch Press
40kg x 5 x 2
45kg x 5 x 2

Inverted Row(using this long strap equipment with handles)
3 sets of 10

So tired today.. not a good workout, esp snatches..
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Old 11-24-2008, 08:13 AM   #14
Carl Chia
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Clean
Bar x several reps from different height
40kg x 5
50kg x 4
60kg x 3
70kg x 3
75kg x 1
80kg x 1
85kg x 1 x 3 (PR)

Front Squat
80kg x 5
90kg x 5
100kg x 2
95kg x 4 x 2
70kg x 7 (3sec eccentric and 1sec pause at bottom)

Push Jerk
Bar x 5
40kg x 5
50kg x 4
60kg x 3 x 2

eat like pussy = shag..
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Old 11-26-2008, 09:14 AM   #15
Carl Chia
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Warm up including 16kg KB x 15 reps

Rack Jerk
20kg x 6
40kg x 4
60kg x 4
70kg x 3
80kg x 2 x 3

Not enough sleep = technique all over the place..

70kg x 5 Snatch Deadlift

Snatch Pull
70kg x 3 x 2
80kg x 3
85kg x 3
90kg x 3

Snatch Deadlift
100kg x 3
105kg x 3 x 5

OHS with Bar and 40kg x 5 for fun.

Barbell Row
60kg x 5 x 5
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Old 11-28-2008, 09:38 AM   #16
Carl Chia
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Jump Squat
20kg x 5 x 2
40kg x 5 x 2
50kg x 3

Good Morning
40kg x 5
50kg x 5
55kg x 5
60kg x 5

Split Squat
L&R
60kg x 5
70kg x 5
80kg x 5

Calf Raise
60kg x 10
70kg x 10
80kg x 10
80kg x 12 x 2

Ab Wheel x 10

Went home and did:

5min of 16kg KB swing with three 5 seconds rest

KB Press
16kg x 10 x 3

KB Windmill
16kg x 5
16kg x 6
20kg x 6
20kg x 9

Ab Wheel 20 x 2
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