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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I attended a conference today and the subject was tendinopathy in running athletes. There were some great speakers including Frans Bosch, Raph Brandon and Craig Ranson, to name but a few! I have pages of notes to digest and I’ll get some thoughts up soon.

I managed to get a quick session in at CrossFit Northampton – the guys were kind enough to open their doors. You should check the facility out!

What is CrossFit Northampton?


Wednesday 20th March 2013

3 position snatch (Floor/below knee/hi hang) – 97.5kg (2.5kg PB)

Shankle complex – 130kg (equal PB)

Front squat – 135x3x5

This is the Shankle Complex. I could have posted my 130 but this is FAR more enjoyable to watch!



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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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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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The past few days

Update from Tuesday and yesterday

Tuesday 12th February 2013

Snatch – 102.5

C&J – 137.5

Wednesday 13th February 2013

Snatch to heavy single – 102.5kg

Snatch DL to Lo Hang Snatch – 100kg

C&J to heavy single – 135kg

Clean DL to Lo Hang C&J – 130kg

Front Squat to heavy double – 160kg


LOOOOOONG session!


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Wednesday – The Volume is Nearly Finished!

The session kicked my butt today. The front squat felt like every set was close to my max, when it was only at 84%!! I’ll be glad when this week is finished and I can get back to some quality, high intensity work!

Wednesday 30th January 2013

Snatch – 80% x 1 x 3 (90kg)

The snatch should’ve been at 87.5 but rounded it up to 90. They all felt great so I carried on through to 105 with no misses! #snatchingsucks

C&J – 80% x 1 x 3 (115kg)

2″ deficit Clean Pulls w pause at the floor – 90% x 3 x 3 (135kg)

a. FS 84% x 2 x 4 (147.5kg)

b. 45″ box jumps x 2 x 4

Work done, reps in the bank!


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Friday – MAX OUT

Ouch! That was tough today! The squat volume (and tiny amount of conditioning) have taken it’s toll. Everything felt SLOW and HEAVY! I tweaked my hip on the snatch and it was uncomfortable through the rest of the session. I’m not expecting to hit regular PBs during the next 5 weeks as it’s more about accumulating volume. With that in mind, I’m pretty pleased with the outcome of today’s session!

Friday 11th January 2013

Snatch – Max for the day – 100kg

C&J – Max for the day – 140kg

Front squat – Max for the day – 170kg

Have a great weekend! Mine will be spent chasing the children (active recovery) and mobilising…LOTS!


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A couple of days catch up for you…

Friday 14th December

Snatch – heavy single; 105 – then, 75% x 1 x 5; 1 min rest on drop sets
– Clean & jerk – heavy single; 135 (cleaned 140 three times) – then, 80% x 1 x 5; 1 min rest on drop sets
– Front squat – heavy single; 165 – then, 80% x 2 x 2
– Weighted back extensions – 30 total; DB behind neck;

Monday 17th December

– Snatch – heavy single; 100 – then, 80% x 1 x 3; 1 min rest on drop sets
– Clean – heavy single; 140 – then, 80% x 1 x 3; 1 min rest on drop sets
– Back squat – heavy single; 195 – then, 85% x 2 x 2
– Weighted back extensions – 30 total; DB behind neck

Volume sucks!