The Power Of The Singlet

WHAT A DAY!!!

2.5kg snatch PB, 2.5kg total PB and 3RM back squat PB of 2.5kg!

 

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Tuesday – Double Day

Making the most of some training time!

AM and PM sessions today. The PM session was doubles at 90% of the maxes from the morning.

AM
Snatch – 50×2- 70×2 – 80 – 90 – 95 – 100 – 102.5 – 107.5
C&J – 90 – 110 – 120 – 130 – 135 – 140 
Back Squat – 170 – 180 – 185

PM
Snatch – 95x2x5
C&J – 125x2x5

 

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Monday, Monday

Double day today. It took a while to get going this morning. Had to take a few extra warm up sets to start, once the joints where oiled up things seemed to go pretty well. I’m really please with how today went, I really tried to focus on getting my hip to go straight down when moving under the bar. It is easier said than done but it’s already starting to feel more natural.

Wednesday 25th March 2013

AM

Snatch to Hi Hang Snatch – 100kg

Snatch to Hi Hang Snatch – 85x1x5

Clean/Hi Hang Clean/Jerk – 130kg

Clean/Hi Hang Clean/Jerk – 110x1x5

Back Squat – 147.5x5x3

PM

Snatch from block below the knee – 100kgx2

Clean from block below the knee – 130kgx2

BTN Jerk – 120x2x5

All in all a pretty good day!

 

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MAX OUT FRIDAY!!

It’s been a while since I’ve been able to say this but, I hit a PB today! Hopefully this is the start of a good wave!

Friday 22nd March

Max Snatch – 107.5kg (attempted 112.5kg, failed again!)

Max C&J – 142.5kg (attempted 147.5 for a PB, missed the jerk)

Max Clean – 152.5kg (2.5kg PB)

Back Squat – 182.5kgx3

 

Really please with today!

We have two Olympic weightlifting workshops coming up in April. The one on the 6th April, at The Boat Shed, is sold out and there are only 3 spaces left for the workshop, at Reebok CrossFit Glevum, on April 20th. Book using the form below.

 

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Catch Up

I haven’t posted in a while due to tech issues. But here’s a quick catch up on the training diary.

Wednesday 13th March 2013

3 pos snatch (Floor/Below knee/high hang) – 95kg

Clean/FS/Jerk – 135kg

Thursday 14th March 2013

Power snatch – 80% (of power) x 2 x 4 – 80kg

Power clean  – 80% (of power) x 2 x 4 – 112kg

Jerk drills

 

A1 – DB Bicep Curls – 3×10

A2 – Band Tricep Extensions – 3×10

Friday 15th March 2013

Max Snatch – 107.5kg

Max C&J – 140kg

FS Double – 170kg

Monday 18th March 2013

Snatch Hi Pull to Snatch Below Knee – 100kg

Clean Pull to C&J Below Knee – 135kg

BS – 145x5x3

 

Also – had some fun with crawls!

 

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Pause Day

I don’t understand how I miss a 110kg snatch but this happened today…

Monday 11th March 2013

Pause Snatch Double (2s pause at the knee) – 100kg

Pause Clean Double into Pause Jerk Double – 125kg (this sucked…A LOT)

Back Squat – 142.5x5x3

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Max Day – AARRRGGGHHH!

Things felt good day…a little frustrating in the end though!

Friday 8th March 2013

Max Snatch – 107.5

 

Max C&J – 140

Heavy BS triple – 180 (leaving some in the tank for a few weeks of linear progession)

KEEP EVOLVING

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