Author: dennisoh

Rack Jerk 6×3 @50KG
Deficit Pendulum Clean Pull to above knee 5×5 @50,60,65,70,70KG
5R [8 Side Bends @16KG KB + 10 Turning GHD]

Clean & Jerk 3×1 @90% @81KG
Clean & Jerk 6×1 @70KG
Front Squat 3×5 @80% @72KG
5R [8 Chinese Momentum Lat Rows @45lbs + 8 Single Arm DB Bench Press @45lbs]

Snatch up to 90% 1×3 2/3 @60KG. Also accidental 55KG Power Snatch PR
Snatch 50KG singles lots of reps.
Press 1RM @55KG. @56KG Miss 2x
Behind Neck Press Btw Snatch & Clean Grip 3×12 @20KG

1. Snatch Balance 6×3 @ 65-70% 1RM @40-45KG
2. Snatch Pull 6×3 @ 100% Snatch 1RM @65KG
3. Snatch 5×3 @ 50% 1RM @40KG
4. [8 Hinge Rows + 20s Lat Stretch] x 5R
5. [30s Hollow + 30s Arch] x 3-4R

Clean Stance Sumo Grip Pull 5×5 @90KG
Quarter Back Squat. Squats Ups 5×5 @100,110,120,130,140KG
5R [5 Press @40KG + 8 Side Bends @16KG]

Clean & Jerk 6 sets to 90% @80KG
Clean & Jerk 8×1 @64KG
Deficit Pendulum Clean Pull to above knee 5×5 @40,50,55,60,65,70KG
5R [8 Single Arm 90deg Ring Row + 8 Push Ups]
3R [10 Lying down 90 deg knee side to side + 20 sec hold/side]

Power Clean 6 sets to heavy single @78KG. Missed 80KG
Power Clean 8×1 @63KG
Back Squat 5×3 @83KG
Quarter Back Squat. Squats Ups 5×5 @100,110,120,120,130
Press 5×3 @85% @47KG
5R [8 Pull Ups + 8 Dips]
5R [8 V-Ups + 5 Jefferson Curls @15KG]

Hang Muscle Snatch. Work to heavy single. @47KG. Miss 50KG
Hang Muscle Snatch 5×2 @40KG
2 Snatch Pull + 1 Snatch High Pull 5×1 @65KG
5R [8 Swinging Lat Row@45lbs + 8 DB Floor Press @45lbs]
5R [8 V-Ups + 5 Jefferson Curls @15KG]

Power Clean & Jerk 6 sets to 90% effort @70KG. 75KG Didnt catch it power.
Power Clean & Jerk 6×1 @60KG
Clean Pull (Mid Thigh to Mid Shin) 5×5 @65KG
Front Squat 5×5 @80% @72KG
5R [8 Hinge Rows + 8 Push Ups]