Power total and GPP today

Tuesday 19th March 2013

Power Snatch – 100kg

Power Clean & Power Jerk – 130kg

A1. HSPU – 10,8,6,4,2

A2. Strict Pull Ups –

B1. 6″ Deficit RDLs – 4×6

B2. DB Bicep Curls – 4×6

B3. Band Tricep Extensions – 4×6

A bit of volume never hurt anyone, right?

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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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Deficits & GPP

Whilst this post title could be confused for a financial post (I know it GDP not GPP!), don’t worry there’s nothing of that nature ever to be found on here!

Tuesday 12th March 2013

3″ Deficit Power Snatch Doubles – 87.5kg

3″ Deficit Power Clean Doubles – 120kg

Both lifts finished at 80% of full lifts, fairly please – I don’t know what a decent ratio would be!


4 rounds

6x 6″ deficit stiff leg deadlifts – 90kg

6x single arm DB push press – 36kg

6x Pendlay row – 90kg



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Powers and GPP

It felt very strange to hit some hang power variations today. It took a few warm up sets, especially on the cleans!

Tuesday 5th March 2013

1. Hang Power Snatch Doubles – 70-80-90-80-90-95

2. Hang Power Clean & Power Jerk (2+1) – 100-110-115-120-125

3a. 3×5 Bench Pull – 90kg

3b. 3×5 Deficit HSPU – Hands on 2x20kg plates

3c. 3×5 Wide Grip Pull-ups – 20kg

3d. 3×5 BTN Push Press – 80kg


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Tuesday – Powers and GPP

The hip is feeling much better today. Lots of distraction and 3D hip mobility drills seem to be fixing the problem. I might be able to squat tomorrow! 😀

Here are the two drills I’ve been focussing on


Skip to 3:00


On a separate note, the first Athletic Evolution workshop is taking shape. It will be a one day Olympic Lifting workshop. I spent some time today talking with Jacob Tsypkin and Zachary Krych about layout and content. If you don’t know who they are (why wouldn’t you), click their names.

Jacob is a very good coach, currently coaching Ariel Stephens. She is rising stock on the US weightlifting scene!

Zach has a C&J PB of 195kg at 85kg BW. I guess that makes him legit!

Tuesday 15th January 2013

Power Snatch – 82% x 1 x 4 (90kg)
Power Clean & Power Jerk – 82% x 1 x 4 (120kg)
3 rounds
10 Ring Row (Feet elevated)
10 Tempo GHD (3-0-1-0)
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