A Great Weekend

Saturday saw the launch of the Athletic Evolution Olympic Weightlifting  Workshops at The BoatShed in Cardiff.


The workshop was packed, and everyone seemed to get a lot out of the day – some even finished off with a few PB snatches…coach even managed to PB his C&J and total by 1kg!


I’d like to say a big thank you to Pete and Mike at The Boat Shed for hosting the very first workshop, and to their members for making the day a great success and asking plenty of questions. We are now looking forward to the next one at Reebok CrossFit Glevum on April 20th.


On a completely separate note:

Giles Greenwood – a Commonwealth Gold medalist weightlifter, posted a drill on All Things Gym recently. I questioned the use of the drill and it lead to quite a lengthy debate! If you have the time, and are of a strong disposition, feel free to read the debate between Giles and Don MacCauley, on Giles’ website. ENJOY!

And as we always say…


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Final Week

Final max out day today. Things are feeling good!
Monday 25th February 2013

Max Snatch – 105
Max C&J – 145 (equal PB)
Max BS – 190 (200 felt pretty good. I just rocked forward coming out and had to fight too hard…didn’t want to risk it!)


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Friday…Max Out

Note that the title isn’t in capitals, nor is there an exclamation mark. Things kind of fizzled out today. I’m having really timing issues with my CLEAN at the moment…I mean…WHAT’S THAT ABOUT!?!? I’m wondering whether the pulls in this recent phase have messed with the bar path – I don’t know.

Anyway – I’ve made a decision to alter my training week. I’m going to switch the max day to Wednesday as I’m pretty beat up by the time Friday comes around. I’m going to try it next week and see how it goes! There’s only TWO MORE full training weeks  before the taper week leading to the Welsh Champs. I need to make a real break through in that time as I’m feeling pretty stale right now. Hopefully I am just about to jump on to a big wave which will carry me through the meet!

Friday 8th February 2013

Snatch to max – 105kg

C&J to max – 135kg

I stood up 140 and missed the jerk three times…painful!

Back Squat to max – 195kg

This felt really good, it moved pretty quickly. I wanted to finish on a positive so I left that there.

Another week in the bank…rest up and on to the next one!


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It was more of a fizzle out today…legs and back in pieces, hands wrecked, knees on fire…

Friday 25th January 2013

Max snatch for the day – 105kg

Max C&J for the day – 135kg

Max back squat for the day – 195kg

The snatch got pretty volumous…

50x2x1, 60x2x1, 70x2x1, 80x2x1, 90x2x1, 95x2x1, 100×1, 105×1(f), 105×1(f), 105, 107.5×1(f), 107.5×1(f), 107.5×1(f), 107.5×1(f), 110×1(f)

I pushed for the 110 as the bar was moving really well. I just couldn’t put it in the right position! On the C&J, I stood up 140kg three times! The jerk just wasn’t there today. However, after a jerk PB this week I’m fairly happy with the weeks training. Also, given the squat volume and how my legs feel I was grateful to stand up with 195!

Glad to get this week out of the way. I’m looking forward to the shift from volume to intensity!


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People are banging on about the Lance Armstrong interview…I am far more interested in this…



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Thursday = Prep for Friday

Nice short session, in prep for maxing out tomorrow.

Thursday 17th January 2013

Jerk, max for day – 140kg

Then 80% x 2 x 3 – 112.5kg

High hang snatch – 70% x 3 x 3 – 80kg

Clean from high blocks – 70% x 3 x 3 – 105kg


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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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Thursday 10th January 2013

Jerk – Max for the day – 145kg

then 80% (115) x 1 x 3

2 Position Snatch (floor & mid thigh) – 70% (77.5) x 1 x 3

2 Position Clean (floor & mid thigh) – 70% (105) x 1 x 3

Push Press – 75% (87.5) x 5 x 4


Tabata double unders



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Monday was pretty volumous, today was no better. In fact, because the pulls and DLs were of the clean, rather than snatch, variety and the squats were back squats – the session sucked all the more! Training by yourself can sometime be quite tough…today was one of those days!

Wednesday 9th January 2013

1. Snatch – 80% (87.5) x 1 x 4 (all warm up sets were doubles and done as board snatch)

2. C&J – 80% (115) x 1 x 4

3. Clean Pulls – 90% of clean (135) x 3 x 3

4. 2″ Deficit Clean DL with pause at false floor – 100% of clean (150) x 3 x 3

5a. Back Squat – 75% (150) x 3 x 5
5b. 43″ box jumps x 3 x 5
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Make mine a double!

First training day of 2013 was a double! It’s good to be back, albeit a little heavier!

Wednesday 2nd January 2013


Back squat – 75% x 5 x 5 – 150kg
Clean deadlift – 90% (of clean) x 5 x 3 – 135kg
Push press – 70% x 5 x 5 – 80kg
Jerk dip squat – 90% (of jerk) x 5 x 3 – 130kg


Muscle snatch – 40% (of snatch) x 3 x 2 – 45kg
Power clean + clean – 60% (of clean) x 2 + 1 x 3 – 90kg (2x power cleans + 1x clean)
Power jerk + jerk – 60% (of jerk) x 2 + 1 x 3 – 87.5kg (2x power jerk + 1x split jerk)

Bring on 2013


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