Final Week

Final max out day today. Things are feeling good!
Monday 25th February 2013

Max Snatch – 105
Max C&J – 145 (equal PB)
Max BS – 190 (200 felt pretty good. I just rocked forward coming out and had to fight too hard…didn’t want to risk it!)


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Snatch – How do you catch yours?




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Friday, FUN DAY!

Pretty good session today The snatch was, well…it was the snatch! Got under 107.5 five times, just couldn’t stick it! I lost them all forward after a good 2-3 second battle to regain it. The clean is back on track, it would seem! I stood up with 147.5 today, nearly stuck the jerk too! looking forward to tapering next week!

Friday 22nd February 2013

Snatch to max – 105

C&J to max – 140

Clean to max – 147.5

1&1/4 Front Squat – 160



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10 Days Out…

10 days out from the Welsh Senior Championships at Dragon CrossFit. Training seems to be back on track. I obviously respond far better to pushing a very heavy/max for the day on each lift, whether it’s a full lift or variation – rather than using %ages and lots of volume.

Wednesday 20th February 2013


Max snatch – 105

Max C&J – 140


Max snatch – 107.5

3 point snatch – 95 (I just missed 100kg from the high hang…again!)

Max C&J – 142.5

Max Clean-FS-Jerk – 125 (I made 130 pretty comfortably but my back foot slipped on the jerk…nearly split me in two! Good hip mobility exercise though!?)

Really happy with the days training. No misses in the morning, then just one miss and 105 and one miss at 107 during the snatch in the afternoon.

Lighter day tomorrow, then singlet Friday! WOOP!


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Just lift heavy

It would seem that, sometimes, to get better at lifting heavy you just need to lift heavy!

TUESDAY – 102.5/135
WEDNESDAY – 102.5/135
THURSDAY – 107.5/137.5

I’ve got a few days off now. Rest, regeneration and focus for one more big week of training!

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The past few days

Update from Tuesday and yesterday

Tuesday 12th February 2013

Snatch – 102.5

C&J – 137.5

Wednesday 13th February 2013

Snatch to heavy single – 102.5kg

Snatch DL to Lo Hang Snatch – 100kg

C&J to heavy single – 135kg

Clean DL to Lo Hang C&J – 130kg

Front Squat to heavy double – 160kg


LOOOOOONG session!


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Lifting on Friday felt terrible. Poor timing, getting pulled forward, then crushed under the bar. I decided to do some EMOM (every minute on the minute) work today. Starting at 80% with a minimum of 2 and a maximum of 4 lifts at each weight. Increasing 2.5kg increments and not making up missed reps. Not that the latter was necessary…NO MISSES! Everything felt great!

Monday 12th February 2013

Snatch 16 x 1 EMOM – 87.5, 87.5, 87.5, 90, 90, 90, 92.5, 92.5, 92.5, 95, 95, 95, 97.5, 97.5, 100, 100

C&J 16 x 1 EMOM – 115, 115, 115, 117.5, 117.5, 117.5, 120, 120, 120, 122.5, 122.5, 122.5, 125, 125, 127.5, 127.5

Back squat to heavy triple – 170, 175, 180

Let’s hope things are getting back in the groove!


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