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!


Athletic Evo Logo


This week sees a change to the weekly schedule. The hang variations on Monday are being replaced by EMOM (every minute on the minute) volume starting at 85% of 1RM, with a minimum of 2 attempts and a max of 4 at any weight. Increases are made in 2.5kg increments. You do not make up for missed lifts.

Wednesdays will be a complex variation, looking for time under tension. Tuesday and Thursday will involve power variations to increase the pulling and overhead work and Friday will still be max out.

Basically, I have increased the volume of work every day. It’ll be interesting to see how I respond!

Monday 5th November

15×1 EMOM snatch


15×1 EMOM C&J


That was like a conditioning session!


Monday – AM & PM

After a nice relaxing weekend climbing trees and ‘trimming’ them, I decided to get a AM and PM session in today. I think it’s called ‘making hay’?

Monday 29th October


Descending 3 point pause snatch – 102.5kg

(Stand the bar up, pause at hip, below knee and 1″ off the floor)

Ascending 3 point pause C&J – 130kg

(Pause 1″ off the floor, below knee and at hip)


EMOM 8×1 snatch/hang snatch @ 75% – 80kg

EMOM 8×1 power clean/fs/jerk @ 75% – 105kg

Max back squat single – 200kg

After all the volume today I was pleased to see 200 move as quickly as it did.



Jerk volume and LOTS of mobility

Feeling a little fragile today…yesterday has left its mark!

Thursday 25th October

30 mins of ankle, hip and T-spine mobility

15×1 EMOM jerk at 80%  – 112.5kg

FYI – Jerking without blocks sucks!



EliteFTS & Volume Day – Deficit snatch, back squat and press

EliteFTS have published my blog post for today. Check it out here. I’m pretty stoked that they decided to publish it. Hopefully there’ll be more to come!

August 17th 2012

EMOM 10×1 snatch from 2″ deficit – 82.5kg

EMOM 10×3 back squat – 147.5kg

EMOM 10×3 press – 57.5kg


Friday – VOLUME DAY!

August 3rd 2012

EMOM 10×1 snatch – 87.5kg 

EMOM 10×3 front squat – 130kg

EMOM 10×3 close grip bench press- 100kg

Happy weekend everybody!

Enjoy the start of the athletics this weekend…and the 105kg weightlifting category!