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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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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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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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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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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Wednesday 6th March 2013

Paused Snatch  DL to Low Hang Snatch – 80-90-95-100-105-107.5

Paused Clean DL to Low Hang C&J – 100-110-120-130-135


Front Squat – 130x3x5

Managed to total 2.5kg more than I did in comp on the weekend which is both encouraging AND annoying!


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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, 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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