goal setting june/july 2013.......

last months goals - were
16kg snatch test = DONE
increase snatch weight bell to 20kg = PARTIALLY COMPLETE - USED A LOT MORE
introduce some pull up work = DONE - SUPPORTED ON SWING BAR
build volume swing to 45min/900 rep = HIT 840 REPS IN 39 MINS
introduce 24kg into swing/clean = DONE - USED FOR 1HD SWING AND CLEANS

the next 2 months goals are -
1st objective is the new snatch cycle =16kg/v02 and 20kg/24kg for all heavy work as follows -

Wk	16kg vo2 – 7 reps 15/15	20kg	24kg
1	20 sets	5/5 X 10	3/3 X 5
2	22 sets	6/6 X 10	3/3 X 6
3	24 sets	7/7 X 10	4/4 X 5
4	20 sets	5/5 X 10	3/3 X 5
5	26 sets	10L X 6 10R X 6	4/4 X 6
6	28 sets	12L X 6 12R X 6	5/5 X 5
7	30 sets	15L X 6 15R X 6	5/5 X 6
8	20 sets	SNATCH TEST

2nd goal do more with the pull ups - not sure how to progress this with the equipment ive got/the weight i am - but i wont give ill keep playing with it at least (ooo er!)

3rd goal hit the 900 rep swing work out - then start a new cycle introducing the 20kg bell and aiming to complete 45 mins/450 reps with each (16kg/20kg) as follows -

Wk	16kg	20kg
1	15 x 20 2hd	15 x 20 2hd
2	16 x 20 2hd	16 x 20 2 hd
3	17 x 20 2hd	17 x 20 2hd
4	18 x 20 2hd	18 x 20 2hd
5	10 x 20 2hd	10 x 20 2hd
6	19 x 20 2hd	19 x 20 2 hd
7	20 x 20 2hd	20 x 20 2 hd
8	21 x 20 2hd	21 x 20 2hd
9	22 x 20 2hd	23 x 20 2hd

4th goal introduce some triceps work and keep training the press and hit a strict 24kg military press - this is a way off but will come
5th goal keep building the heavy swing work aiming to do more with the 24kg and less of the 20kg

6th goal find some money and buy a 28kg bell!!

so there it is seems so easy now its written down :)  sng