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!


Athletic Evo Logo


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!


Athletic Evo Logo


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.



Athletic Evo Logo

The Power of Glevum

Given the emphasis on volume in the program at the moment I haven’t seen any PBs recently…until today. I managed to get down to Reebok CrossFit Glevum to train today, which produced a jerk PB. Only 2.5kg however, it felt like there was more there – which means other PB isn’t far away!

Tuesday 22nd January 2013

Power Snatch – 75% x 2 x 3 – 85kg

Jerk – Max for the day – 147.5kg (PB)

Then 80% x 2 x 2 – 117.5kg



3 rounds:

5 Deficit HSPU

OH Duck Walk (10 forward, 10 back), 20kg

10 Double Hand KB Push Press, 16kg

A good day!


Max Day – The Power of The Singlet

What a great end to the week! I felt great going into the session – my jump came out at 30.3, just 0.1 under Monday. I just had a feeling things were going to come together…

Friday 2nd November

Max Snatch – 105 (110 is frustratingly close!)

I mean, how did I miss this!?

This was my 3rd attempt in the video below

Max C&J – 145kg (5kg PB)

Max clean – 150kg

That’s a PB C&J and a PB total. I’m beyond stoked as this was my Christmas goal. My other goal by the end of the year was a 110kg snatch and that’s close too!

What a great week!


Good luck to all my CrossFit buddies competing in Divided We Fall 2012 in Swansea this weekend. It promises to be an EPIC weekend!






MAX DAY – Chasing 250

Max Day seems to come around so fast! Tired and aching this morning but, surprisingly, my jump came in at a respectable 27.9, just 1.3 under Monday’s. Based on that, I was expecting a good session…

Friday 26th October

Max snatch – 107.5kg

Max C&J – 140kg

A 2.5kg PB total, but I was hoping for a triple PB today. As you can see in the video, I attempted 110/142.5 – it didn’t come off today…


Maybe the volume in the session had someting to do with it!?

Have a great weekend and stay strong!



I can officially say that I am a Kratos Nutrition Sponsored Athlete and a member of Team Kratos, along with some great athletes who are taking part in Train Manchester‘s inov-8 4 Nations event this weekend.  The other team members are focussing on CrossFit whereas my sole focus is now on weightlifting. Good luck guys!

There are a few guys competing in a weightlifting comp at Dragon CrossFit in Cardiff tomorrow. I can’t make it unfortunately, but it promises to be quite competitive!


It’s been a pretty good training week! PB snatch from low blocks of 100kg, new 5RM front squat at 150kg (with something left in the tank) and 3RM push press PB at 110kg. Oh, I forgot to mention today!

Friday 28th September

Max snatch – 100kg 

I got right under 107.5, only for my right elbow to go soft (as usual) and the bar nearly land on my head. It’s going high enough and back enough, just missing the timing of locking it out.

Max C&J – 137.5kg (2.5kg PB)

Max clean – 145kg (2.5kg PB)

I got stuck under 150kg. To be honest, I didn’t think I was going to get under it…it took me be surprise!


Good luck to everyone in the 4 Nations event tomorrow! Go Team Wales and Team Kratos!



FINALLY! I managed to break the 100kg barrier when snatching today! PB snatch and PB total!

Friday 7th September

Max Snatch – No misses all the way to 102.5kg (which was a PB), then I went 105 (fail), 105 (fail), 105kg

For a 5kg PB!

Max C&J – no misses all the way to 135kg (equal PB). I developed a small tear at the base of my little finger so I called it a day

That makes for a 240kg total! 

A very good way to end a training week!

Anybody else hit PBs today?


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!


WOD – ME Day

20  minutes to establish 1RM clean and jerk – 132.5kg

20 minutes to establish 3RM front squat – 155kg

20 minutes to establish 3RM close grip bench – 117.5kg

All three lifts were equal PBs. Got under 135kg on the jerk three times! Just a little too forward, it’s there though!