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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Power Comes In Waves


Power variations today, getting ready for maxing tomorrow!

Thursday 7th March 2013

Power Snatch – 85-90-95-85-90-95-85-90-95

Power Clean – 120-125-130-120-125-130-120-125-130


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Jerks and Powers

I just didn’t want to train today! However, the session went extremely well! I decided to jerk to about 90% (the plan was to get a max for the day), as I felt rough. I missed 130 on the first attempt. Then the second was…well, lets call it a training make!? Now, 135 would’ve been 90% but I threw caution to the wind and jumped straight to 140. It turned out to be the best jerk of the day! Smooth, fast, straight up and down with no adjustments needed in the split! BOOM! Time for a PB attempt? Why not?

Next time, for sure!

Thursday 31st January 2013

Jerk to max for the day – 140kg

Then 80% x 1 x 3 – 112.5kg

Power snatch – 72% x 3 x 3 – 80kg

Power clean – 73% x 3 x 3 – 110kg

Great session! Bring on SINGLET FRIDAY!


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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!


Powers and the return of some conditioning

Lower volume today because I have introduced some GPP. The plan was to build to 3 working singles and then hit the triplet. I was feeling good so after the working sets I carried on until I missed…that said the 140 PB took me 4 attempts. I missed 2, caught 1 too low, then nailed the 4th!

Tuesday 8th January 2013

Power snatch – 80% (of full snatch) x 1 x 4 – 87.5kg 

I carried on snatching through to 100kg

Power clean & power jerk – 80% (of full C&J) x 1 x 4 – 115kg

I carried on to 140 with the clean.


3 rounds:


50 DUs

20 back extensions


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EMOM Power Variations

Thursday 20th December 

– Power snatch – 75% x 1 x 10; 1 min rest
– Power clean & jerk – 75% x 1 x 10; 1 min rest
– Front squat – 75% x 1 x 5; focus on speed up


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Glevum Rocks

I got to train at Reebok CrossFit Glevum today – complexes including power and hang variations and jerk doubles from blocks.

Tuesday 4th December

5×2 Power snatch/hang snatch @ 90% (97.5kg)

5×2 Power clean/hang clean @ 90% (130kg)

5×2 Jerk from blocks @ 90% (130kg)




Power Variations & Skwatz at Reebok CrossFit Glevum

I love training some different – a change is as good as a rest, right?

I’m enjoying the power variations and I’m hoping that they’ll help speed up my turnover.

Tuesday 13th November

Heavy (not max) power snatch double – 100kg


Heavy (not max) power clean/power clean/power jerk – 130kg

Squat to max double – 195kg (I tried 200kg but I mistimed the bounce coming out of the bottom on the 2nd rep)


Pleased with that today! PB power snatch and squat!


P.S – Check out the KRATOS RXD stash! I’m sure it played a role my two PBs!



I’ve said it before and no doubt I’ll say it again, I.Love.My.Job.

Everyday I get to work with people who want to make themselves better in their chosen sport. Mostly, they come to me having had no expose to strength and conditioning let a lone a gym or barbell. The words squat, deadlift and Olympic lifting all draw blank, and in some cases very worried, looks from the prospective athletes. Within months, through their own hard work and application end up doing things they never thought possible! None more so than the Girls Rugby Academy that I work with. Some come into the Academy able to control their limbs. I mean, watching them running is like watching Bambi learn to walk!

Last night I was involved in the Hartpury College Girls Rugby Academy presentation evening where I gave out an S&C award. The award was to be given to the girl who most ‘bought in’ to the program not just who was putting up the biggest numbers. The winner had to show a great attitude, apply herself in every session…doing any extra work required, taking responsibility for her lifestyle and recovery. It just so happens that, this year, the winner was also one of the stars in the gym. By March 2012 she  back squatted 95×5, front squatted 75×5, power snatched nearly 50kg and push pressed 55×5…after only starting to lift in September 2011 and the girl is just 17!

We also got to celebrate the fact that 5 of of girls represented England U20s, most were 17 years old winning their first cap! In fact, today, there is a U20s training camp where 3 MORE of our girls are attending! I’m proud to be associated with these girls. They all work extremely hard to represent their country in a sport that isn’t going to give them any financial reward. GREAT WORK GIRLS!

Did I mention I love my job!?