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!

KEEP EVOLVING

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Friday – MAX OUT!

It’s been a good week. Training through a bout of ‘man flu’ and making a few PBs in the process! It would have been nice to PB my total today but it is coming, slowly. I guess I’ll settle for a PB C&J instead!

Friday 5th October

Max snatch – 100kg (I’m hitting 100 regularly now, getting under 105 nearly every session yet it still takes me by surprise every time I do!)

Max C&J – 140kg (2.5kg PB) 

 

Another good week!

How has your training week gone?

KEEP EVOLVING

Tough Day At The Office

Wow! This the first day that I’ve seen no progression in at least one lift since starting this program. Everything felt rough today. It’s almost like my body is telling its time for a deload week before starting the next phase…and right on cue – I have a deload week next week.
I can’t really complain though, I lifted within 95% of my maxes.

1RM snatch – 95kg (I got 102.5 overhead but I was soft on the catch)

3RM back squat – 180kg (I got 190 for a single, I just lost my head coming out of the next rep)

3RM press – 75kg (I pressed 77.5 for 2 reps)

On reflection I should be fairly satisfied with the session but I was hoping to continue my progress with the snatch…The next phase should see to that…hopefully!

How has your training gone today?

KEEP EVOLVING

Max Effort Monday

TODAY WAS A GOOD DAY!

20 minutes to establish max snatch – 100kg

20 minutes to establish 3RM squat – 185kg

20 minutes to establish 3RM press – 75kg

I wasn’t expecting much as Fridays volume day left me pretty wrecked on Saturday!

10×1 snatch from 2″ deficit – 77.5kg

10×3 squat – 147.5

10×3 press – 55kg

All on the minute, as usual

KEEP EVOLVING

Max Effort Monday

August 6th 2012

20 minutes to establish max snatch – 95kg (felt slow and soft today)

20 minutes to establish 3RM back squat – 185kg

 

20 minutes to establish 3RM OH press – 70kg (touch and go)

 

KEEP EVOLVING

Max Effort Monday

July 30th 2012

20 minutes to establish max clean and jerk – 135kg

This was a 2.5kg PB. I ran out odf time to attempt 137.5 but it felt good

 

20 minutes to establish 3RM front squat – 160kg

This was a 5kg PB. The last rep felt slow. I, maybe, had another 2.5kg in there!

 

20 minutes to establish 3RM close grip bench – 115kg

I got 2 reps at 120kg. I’m not overly bothered by this. It purely to get some pressing volume in without stressing my glass shoulders. 115kg felt fast though!

 

Let me know how your start to the week has gone! I quite enjoyed enjoyed mine!

KEEP EVOLVING

WOD – Max Effort Monday – Wave 2

July 2nd 2012

20 minutes to establish max clean and jerk – 132.kg (2.5kg PB)

20 minutes to establish 3RM front squat – 155kg (5kg PB)

20 minutes to establish 3RM close grip bench press – 117.5kg (I have no idea if this is a PB…it was heavy though!)

Today felt GREAT! I missed 135kg out in front on the jerk. The attempt was right on the 20 minute timer…definitely there next week. I think 155kg was my max today. I started to buckle a little under the final rep and it felt SLOW!

Something GOOD about lifting at Reebok CrossFit Glevum though…

KEEP EVOLVING

WOD – Max Effort Monday

 

June 25th 2012

The volume load was higher on Friday but my body seems to be settling back into a lifting proram quite quickly. I felt no after effects over the weekend, whereas the first volume session smoked me! I didin’t quite manage my target on the snatch but nailed the squat and push press, with some left in the tank.

20 miutes to establish 1RM snatch – 97.5kg (I got under 100kg 3 times. Losing out the back on the first, soft at the bottom on the second and out in front on the third…it’s definitely there though)

20 minutes to establish 3RM back squat – 180kg (185kg was doable today, I think. I just want to keep the numbers rising each week)

20 minutes to establish 3RM push press – 105kg (Shoulder and wrist felt ok under the load, which is encouraging)

KEEP EVOLVING

WOD – Max Effort Monday

18th June 2012

Today was another ME day of 1RM snatch, 3RM back squat and push press. The volume day last Friday left it’s mark over the weekend and I didn’t really fancy a max effort day today. That said, all numbers jumped up a little from last week – which is positive!

20mins to establish max snatch – 97.5kg

20mins to establish 3RM back squat – 175kg

20mins to establish 3RM push press – 100kg

Everything felt good!

On a separate note – I’m writing a post about squatting; talking about the role of the glutes and how the hip affects the knee. I’m hoping it will leave you with something to think about…stay tuned!

KEEP EVOLVING