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Old 08-08-2010, 05:37 AM   #21
Nicolas Warren
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Join Date: Jun 2010
Posts: 190
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Sun 08 Aug '10

Morning
AMBAP 5 mins (burpees)
62

Evening
BS: 40kgx5x3 (easy)
HPC: (kgs) 40x3x2, 50x2x2, 60x2x2, 65x2x2, 70x2x2 | HPC + PC: 75x1x3 | PC: 80x2x5, 85x1x4, 90x1x2 (just working on clean technique and getting back into groove)
Front Planks (w/5kg plate): 1:30,1:00
Pull-ups: 8,8,6,6

Legs (quads, glutes and calves a little) feel quite tired/sore after this work-out.
Lower back is still a little sore. Avoided overhead work so as not to aggravate it.

Would appreciate any suggestions on programming.
Goals are to get better at the oly lifts. Still flirting with cardio fitness, but am thinking once a week <10mins is heaps.
The CA wods look good, but I'm trying to get my squat back into triple figures without having my calf hurt first.
My technique is passable; I had some CF coaching when first learning the lifts (around a year and a bit ago til Feb this year), and I video myself from time to time, and get pointers from other oly lifters at the gym sometimes, but have no coach otherwise.
Wouldn't mind a recommendation for a good oly coach in Canberra if anyone knows anyone who will take a 89kg, 6', 25 yr old w/ a 175kg total (as of March this year).
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