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Old 11-23-2008, 09:04 AM   #31
Michell Kaarne
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Sunday 23 November
Tuck Planche 5x6s

As weight and body fat has gone up I’ve neglected the gymnastic holds…will have to put more work in. I think I’ll drop the Front Lever for a while as I am focusing on the C&J and Snatch as well as the Planche and Squat.

C&J workout:
Worked my way through different variations up to 50kg. Cleans were great today but the Jerk didn’t go as well so I did a few sets of partial Jerks (will have to check what it’s called), went up to 80kg.

Back Squat
70kg x 5 x 5 (Will try sets of 6 reps next time.)

5 pull-ups
10 GHD sit-ups
8 dips
8 back extensions
5 pull-ups
10 GHD sit-ups
8 dips
12 med-ball throw sit-ups
10 back extensions
5 pull-ups
12 med-ball throw sit-ups
…something like that anyways…
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Old 12-01-2008, 12:23 PM   #32
Michell Kaarne
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Sunday 30 November
Tuck Planche 5x6s
C&J went up to 50kg…still need loads of work on the Jerk.
Back Squat 70kg x 6 x 5
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Old 12-02-2008, 12:49 PM   #33
Michell Kaarne
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Tuesday 1 December
Snatch workout at the club:
Over head Squat 20kg x 10 x 3
Snatch Balance 20kg x 5 x 3
Hang Snatch 20kg x 5 x 3
Snatch worked my way up to a single at 47,5kg
Snatch Pull 60kg x 5 x 2 & 80kg x 5 x 1
Front Squat sets of 5 reps
40kg 60kg then 65kg x 5 x 5 (will stay at 65kg until it feels easier)
3 rounds:
12 back extensions
4 leg lifts (left, both, right = 1 rep)
10 dips

Bench press 40kg x 12 & 42,5kg x 8 x 2 (a bit too easy, even after dips)
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Old 12-04-2008, 10:57 AM   #34
Michell Kaarne
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Thursday 4 December
C&J workout:
Worked my way up to 55kg. Jerk is slowly improving.
Clean pull 2x3 @ 60 70 80 90kg

Back Squat sets of 5
50kg 60kg 70kg 80kg then 4 reps at 90kg (PR! Should be at 1.5xBW soon!)

3 rounds:
6 pull-ups
10 back extensions
10 GHD sit-ups

DB curl & press 12,5kg x 5 x 2 (per arm)
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Old 12-07-2008, 07:15 AM   #35
Michell Kaarne
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Sunday 7 December
Snatch workout at the club:
Worked my way up to a single at 45kg

Front Squat 65kg x 5 x 5 (easier then last time)

Finished with random core work…
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Old 12-09-2008, 12:55 PM   #36
Michell Kaarne
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Tuesday 9 December
Snatch workout at the club:
Worked my way up to a single at 50kg
Back Squat sets of five reps
50kg 65kg 75kg 75kg 75kg 75kg 80kg
3 rounds:
Pull-ups 7 6 5
GHD sit-ups 10 10 10
Back extensions 12 10 10
Dips 12 10 10
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Old 12-28-2008, 07:40 AM   #37
Michell Kaarne
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Thursday 11 December – The crash
C&J workout:
Worked my way up to 60kg (first rep at 60 went fine but then I started missing repeatedly, managed to finish with 1 ok rep at 60).
Clean pull 70 80 90 100kg (could only do doubles at 100)
Front Squat 60kg x 5 x 5 (legs felt weak)
Bad workout. I hit a wall at 60kg with the C&J and the rest of the workout suffered…
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Old 12-28-2008, 07:42 AM   #38
Michell Kaarne
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Sunday 28 December – Back in business
C&J workout at the club:
Worked up to 55kg then did rack jerks up to 65kg. It didn’t feel heavy but the speed isn’t really there yet either…getting better though…

Back Squat sets of 5
50 60 70 75 75 80 80 80kg (Quite easy, should have done 80kg x 5 x 5)

Finished with some pull-ups and ab work.
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Old 12-31-2008, 08:50 AM   #39
Michell Kaarne
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Tuesday 30 December
Snatch workout at the club:
Hang snatch triples from 20-40kg followed by some full snatches at 40-45kg.
Slow snatch pulls 60kg x 5 x 5

Front Squat sets of five reps
65kg x 5 x 5
Finished with some sit-ups and back extensions.
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Old 01-01-2009, 08:03 AM   #40
Michell Kaarne
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Thursday 01 January – New PR!
C&J workout:
C&J went up to 60kg then continued to clean up to 70kg
Push press sets of 5 up to 55kg then did some some jerks at 50kg
Back squat pyramid
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 2
100kg x 1 (PR!)
90kg x 2
80kg x 4
70kg x 6
60kg x 8
50kg x10 (Was supposed to do 80kg x 5 x 5 but coach had me do this instead, totalling 3900kg )
Finished with some bent over rows and good mornings at 40kg.

Also tried a dragon flag. Felt really strong but my left bicep cramped on the way back up from parallel so I stopped.
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