Topic: British Masters Olympic WL Diary

[morgan]

16/01/11

bike 15 mins

Cleans 50 3x3 70 3x3 90x3 100x2 110x1 90x2 100x2 110x1 120x1  100 5x1

Back Squat  70x5 100x3 130x3 150 4x2

[morgan]

snatch 40 3x3 50x3 60 2x3 70x1 80x1 90 3x1 95x1 100x1 best to date

Snatch Pull 110 6x3

[Shaun Le Conte]

Grats on the snatch, do you still have a similar range of motion compared to 10 years ago?
Since I've been reading your workouts I started to do more of the snatch and clean pulls (I was doing zero prior)

[morgan]

I tend to do lots more warm up especially on snatch on lighter warm ups. if i needed to do say up to 5x3 on 40,50,60 and even a few sets 3 on 70s i would do what i needed to do simple as that. generally I dont think Iam any less flexible than i was 20 years ago its the little injuries that hamper me at moment

left wrist
left inner knee
right elbow bit stiff on cleans and front squats - again a few extra sets loosen it off

[morgan]

next comp in 16 days  BW 85.1 in morning


Garage Workout

bike 20 mins

Front Squat 50 3x3 70x3 90 3x3 100x3 110x3

Power Clean  50x5 70x3 90x1 100x1 90x1 100x1 90x1 100x1 90x1


Another comp for my calender  sunday 13 march Welsh Champs - Cardiff National Sports Centre


I also checked the Welsh web site and I still hold the Records which I did 13 years ago !
(130-150  @  69)

[morgan]

quick lunch time workout at works gym

treadmill 40 mins

Deadlifts 70x5 110x5 130x5 150x5

Rows 70 3x10

[morgan]

bike 60 mins

[morgan]

row 5 mins

Snatch 40 3x3 50 3x3 60x3 70x3 80x3 90 4x1 60x3

Cleans 60 2x3 80x3 100x2 110x1 115 3x1 (and jerk) 90x3

Snatch Pull 90x3 100x3 110x3 120x3