The Power Of The Singlet


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.

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

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


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


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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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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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)


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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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Friday…Max Out

Note that the title isn’t in capitals, nor is there an exclamation mark. Things kind of fizzled out today. I’m having really timing issues with my CLEAN at the moment…I mean…WHAT’S THAT ABOUT!?!? I’m wondering whether the pulls in this recent phase have messed with the bar path – I don’t know.

Anyway – I’ve made a decision to alter my training week. I’m going to switch the max day to Wednesday as I’m pretty beat up by the time Friday comes around. I’m going to try it next week and see how it goes! There’s only TWO MORE full training weeks  before the taper week leading to the Welsh Champs. I need to make a real break through in that time as I’m feeling pretty stale right now. Hopefully I am just about to jump on to a big wave which will carry me through the meet!

Friday 8th February 2013

Snatch to max – 105kg

C&J to max – 135kg

I stood up 140 and missed the jerk three times…painful!

Back Squat to max – 195kg

This felt really good, it moved pretty quickly. I wanted to finish on a positive so I left that there.

Another week in the bank…rest up and on to the next one!


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Monday – Ever Decreasing Volume!

The volume is slowly dropping and the intensity is picking up…FINALLY!

Monday 28th January 2013


Snatch – 88% x 1 x 3 (97.5kg)

C&J – 88% x 1 x 3 (127.5kg)


2″ Deficit Pause Clean Pulls – 90% x 3 x 3 (100kg)

Back Squat – 84% x 2 x 5 (167.5kg)
In the AM session it took me 5 attempts to hit the 3 reps on both the snatch and the C&J, everything felt like crap!
In the PM session I ‘warmed up’ for the pulls by snatching up to 100kg with no misses. It felt like a different lift! This sport makes no sense!!!
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