Saturday, April 27, 2013


  • Front Squat - 75% x 2 x 5
  • Snatch 70% x 1 x 6
  • Snatch Pull - 85% x 3 x 3
  • Good Morning - 3 x 5

*Felt fast and fresh today

FS - 260
SN - 170
Sn Pull - 205
GM, 135, 145, 150

Wednesday, April 24, 2013


  • Back Squat - 75% x 3 x 5
  • Clean & Jerk - 70% x (1+1) x 6
  • Clean Pull - 85% x 3 x 3
  • Good Morning - 3 x 5

BS - 285
CJ - 220 - mixed bag of PC+FS and Clean
Cl Pull - 265 (felt fast)
GM - 155 x 5 x 3

*Did some accessory scap stability work with red band pull aparts 2x10
*R leg adductor tissue release and R quad mob work post training

Tuesday, April 23, 2013


  • Power Snatch - 70% x 1 x 6
  • OHS - heavy single; 75% x 2 x 2
  • Snatch Push Press - 70% x 5 x 5

3 sets; no rest:
20 KB Swing
15 Pull Ups

PSn - 170
OHS - HS: 295, 225x2x2
Sn PP - 170 x 5 x 5

GPP: 53#KB, kip pullups - Time: approx 4 min

Monday, April 22, 2013

De-Load Week


  • Back Squat - 70% x 2 x 5
  • Snatch - 70% x 1 x 6
  • Snatch Pull - 85% x 3 x 3
  • SLDL - 3 x 5

Week 0

BS - 265
SN - 170
SN Pull - 205
SLDL - 220x5x2, 235x5x1

Glute-Ham Raises w/red band - 3x10 to parallel

Light Sn PP and BTN Press - 115# x 2 sets of 3-4reps

Saturday, April 20, 2013

The End of a Long Tough Cycle

Much of this past cycle has revolved around daily heavy singles in the classic lifts as well as front and back squat nearly 5x/week. It was truly a mental test and to classify it as difficult would be an understatement.

The Final Saturday Session results:

Snatch HS; 235 (easy), 250 (failed x 2)
Note: I was consistently able to make it under the bar in the receiving position but I was slightly forward. This further solidifies the notion that: As the weight load increases... The margin for error decreases. I feel confident that a 115kg snatch is not too far away.

Clean and Jerk HS; 310/141kg
Note: From the video I can tell that I can pull this weight high enough to manage a power clean, which is promising. This is simply a matter of increasing my strength in the front squat. At least I have a goal. Hoping to arrive at 150kg (330#) somewhat soon.

Current PRs:
FS - 345
BS - 380
OHS - 295
Snatch - 240
CJ - 310

Here is the video of the 310# CJ, first at normal speed, then slow-motion. I was finally able to "feel" the whip of the bar, and how much a WL bar like Eleiko could really help on the heavier lifts. You can notice the whip on the rogue bar in the slow-mo "jerk" portion of the video.

Music: Bangarang - Skrillex

video