Vanguard Lift Off 2016
Snatch
55, 61(f) 61(f)

Clean & Jerk
70, 75(f), 80(f)

Silver.

Clean & Jerk 6 sets to 70KG
Clean & Jerk 5×1 @60KG
Rack Holds Up to 125KG

Snatch up to 90% @55KG
Snatch 7×1 @40KG
Back Squat 3×3 @70KG
3R [10 Side Bends + 10 Good Mornings @20KG]

1. Snatch Fa Li La 5×2 @ Snatch 1RM @62KG
2. Power Snatch 5 sets to 80% @50KG
3. Power Snatch 5×2 @ 70% @40KG
4. Back Squat 4×3 @ 75kg
5. [10 V-ups + 5 Jefferson Curls] x 4R
6. [5 Sots Press + 5 weighted dislocates @ 2kg] x 4R

Jerk From Blocks. Worked up to 60KG
Front Squat 5×2 @64KG
Jerk Dips 80, 85, 90KG
3R [8 Chinese Lat Pulls @35lbs + 15 Back Extensions]

Testing
Snatch
56.6 (Wrongly loaded),
60 Miss
60 Miss

C&J
70 M
70
75 M

Snatch 6×1 @45KG
Clean & Jerk 6×1 @60KG
Front Rack Hold up to 135KG

Power Snatch 6×1 @ 80% 1RM @43KG
Front Squat 4×3 @ 70% 1RM @60KG
Snatch Pull 5×3 @ 100% 1RM @62KG
5R [10 Side Bends@20KG + 10 V-ups + 5 Jefferson Curls@20KG]

Clean & Jerk 6 Sets to 90% @73KG
Clean & Jerk 8×1 @60KG
Push Jerk + Split Jerk 5×1 @50KG
4R [Hollow Hold 36 Secs + Arch Hold 36 Secs]