Workshop No. 2

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A great was had today…our 2nd Olympic Weightlifting Workshop went down at Reebok CrossFit Glevum (thanks, to Dan Crisp for opening his doors!). The attendees came brought enthusiasm and spent several hours on the bar, nailing positions…over and over and over again. Things really started to look good, and there were even a few PBs too!

I maxed out yesterday therefore, training was a little more subdued today…working on stuff I suck at. I did some snatch balance and no hands/no feet snatch.

Saturday 20th 2013

Snatch balance to max – 113kg

Snatch balance – 95kgx2x2

NH/NF snatch to max – 94kg

NH/NF snatch – 85x2x2

 

Another week in the books (the first week back working with Coach Tsypkin), and I’m frazzled!

If you are a gym owner and interested in hosting one of our workshops, just fill in the form below.

 

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Max Out Friday

I was a little apprehensive about today’s session. I was unsure (more than usual) about how I would fare on the snatch.

On Wednesday I lifting from a hefty 3.5″ deficit (it doesn’t sound like much, I know. Try it for yourself!). As I am long in the leg and short in the torso, I needed to narrow my feet to get my legs in between my grip! Pulling from that position seemed to do me no harm at all, as I worked up to 102.5 from the deficit.

After talking it over with coach, he said it was worth a shot for me to try pulling from the floor in the narrower start position. I worked all the way up to 107 with no misses today, which is really encouraging. However…110 felt ridiculously heavy through my back. The extra 3kg felt like 10!

Anyway – the session ended 107/143 and a 175 2RM front squat…which is a PB!

 

Tomorrow sees us descend on Reebok CrossFit Glevum for the 2nd Athletic Evolution Olympic Weightlifting Workshop, and I’m really excited to see people make some progress!

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Tough Couple Of Days

Yesterday was complexes, push press and RDLs. Today was snatch and C&J from a 3.5″ deficit and front squats. Needless to say I’m feeling the volume and intensity…

Tuesday 16th April

Snatch-hang snatch-2x OHS – 100kg (I made the snatch for 102, then 103 on two consecutive attempts)

 

Clean-2x 1 1/4 FS-power jerk – 127kg

 

Push Press 5×5 – 85-92-97-102-105

RDL 3×5 – 120-130-140

Wednesday 17th April

Snatch from 3″ deficit – 102.5 (this excited me a lot – so much so that I forgot to film it…I got the 100 on film)

Clean from 3.5″ deficit – 140

 

Front Squat 5×3 – 145kg

 

A pretty quiet day coming up tomorrow..thankfully! Really looking forward to the Lifting Workshop at Reebok CrossFIt Glevum on Saturday!

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All Aboard The Tsypkin Train

The meet, at CrossFit SA1, went pretty well on Saturday. I mean, I got the total I needed – the 245 has enabled me to compete at the British Seniors in July. I almost bombed my snatch though! I pressed out 100kg, after hitting it comfortably in the warm up area. Then I threw 102 WAAY out in front. I got it done though!

The C&J was a completely different kettle of fish though. I pushed my opener up to 140, from 135. 140 sailed up, followed by 143 just 2 minutes later. With qualification confirmed I tried 150m for a PB C&J and PB total of 252. Easy clean, missed jerk…slightly gutted.

Job done though!

There were some more than decent lifters at the meet, namely Faye Pittman (75/100 at 69kg) and Jake Davies (120/140 @ 94kg). See the video for them lifting.

 

My training, since the Welsh Champs, has felt a little wayward. Enter my good friend and former coach, Jacob Tsypkin. Jacob is a great coach in both weightlifting and CrossFit. One of his athletes is a Juggernaut Training Systems athlete, he has two individuals and a team going to a very competitive Nor Cal Regional in May. Jacob also programs for Monterey Barbell Club (I know, he’s a busy boy!). Jacob did my CrossFit programming for a couple of years and he helped me win the UK Sectionals and finish 21st in Europe last year (with a torn bicep!). He knows my schedule, how my body works, what my lifting needs are – quite simply, he is going to help me hit a 115/155 total in Bangor – just 12 weeks away now!

Todays session wasn’t a tough session, but it was hard work. Everything was slow and laborious. Tomorrow sees the start of hitting some nasty complexes…they will be revealed tomorrow.

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Pre Meet

This was Wednesdays training session. Build to estimated openers and hit a couple of  reps at that weight…still can’t decide whether to risk opening at 105…

 

Need to make 245 total tomorrow…at get under 85kg!

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Tuesday

Well, this morning was a case of Good New/Bad News. As usual, snatching was a little up and down. Miss 100, make 100. Miss 105, make 105, then 3 misses at 110. Then my jerk went walkabout… 140 flew off my shoulders twice, feeling really fast..only WAAAAY out in front. So my total stood at 105/132.5 – which left me quite annoyed, especially after nailing 146 on the weekend. That was the bad news…the good news was a front squat PB of 172.5×2, it moved pretty well. I probably could’ve ground out 175 but, as I’m linear progressing the squat right now, I simply chalked up a PB and left it at that. The total, on the other hand, stayed with me…nagging away at me…poking fun at the fact I kept missing what should’ve been a fairly comfortable lift.

Unplanned, I went back to it this afternoon. I rattled through a very quick warm up. Then I picked up a bar and hit:

Snatch – 60-80-90-100-105

C&J – 100-120-130-140

All with no misses! MUCH BETTER!

I’ll sleep a little easier tonight!

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A Great Weekend

Saturday saw the launch of the Athletic Evolution Olympic Weightlifting  Workshops at The BoatShed in Cardiff.

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The workshop was packed, and everyone seemed to get a lot out of the day – some even finished off with a few PB snatches…coach even managed to PB his C&J and total by 1kg!

 

I’d like to say a big thank you to Pete and Mike at The Boat Shed for hosting the very first workshop, and to their members for making the day a great success and asking plenty of questions. We are now looking forward to the next one at Reebok CrossFit Glevum on April 20th.

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On a completely separate note:

Giles Greenwood – a Commonwealth Gold medalist weightlifter, posted a drill on All Things Gym recently. I questioned the use of the drill and it lead to quite a lengthy debate! If you have the time, and are of a strong disposition, feel free to read the debate between Giles and Don MacCauley, on Giles’ website. ENJOY!

And as we always say…

KEEP EVOLVING

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