Monthly Archives: June 2014

Week 11/12 – Day 2

Half Snatch @20kg x1min e.s @14rpm

  • Snatch @18kg x1min30 e.s @16rpm
  • Snatch @18kg x3min e.s @18rpm
  • Snatch @18kg x1min e.s @ 20rpm

1 arm swing @24kg x1 set e.s (110/110)

Lat pull 50kg x6*3 sets

Rowing Intervals 20min 4.55km


Hit all my prescribed rpms..i took an extra minute rest between sets though as i am feeling the fatigue today..more mental than anything..i find that i have to keep up the positive talk and tell myself to keep going or else the voice that says ‘awww you’ve done good enough can cut this short’ creeps in!

I should be ok with the rest of the week’s program but a little deload next week will be welcome 🙂


Week 11/12 – day 1

Jerk @2x16kg x3, 1min rest x5 sets

  • Jerk @18kg x1min30 e.s @14 rpm,
  • Jerk @16kg x4min e.s @16rpm

Glove snatch @14kg x5min e.s (75/75 reps)
Back squat warm up to 45kg; 47.5kg 3×4 sets; 45kg 3×2 sets

Dumbbell Bench press 15kg x5 reps, 12.5kg x9*2 sets


I played with the belt on the weekend and got it quite a bit softer so i gave it another try today..wasn’t too bad..obviously will take time to adjust but i’ll keep chipping away at it.

I didn’t read the back squat rep scheme properly so i did the 3 reps sets..will make sure i pay attention to the rest of the program this week! Db bench has improved..was able to do a set with 2 x 15kg dumbbells..a few weeks ago i couldn’t even do i rep !


Week 10/12 – day 4

  Half Snatch @20kg x1min e.s @14rpm

  • Snatch @18kg x1min30 e.s @16rpm
  • Snatch @18kg x2min30 e.s @18rpm
  • Snatch @18kg x1min e.s @20rpm

Chest supported rows 17.5kg db x6*3 sets

Swing intervals @28kg (x6,12,16) x10 rounds


Very nice end to the week..session went well. I focused on relaxing a bit more during my snatches. Hit all rpms with no problems at all and finished with 10 rounds of 28kg swings. 

I got a new gps watch so that will make my Saturday runs more fun 🙂 Aiming for a nice 10km tomorrow.


Week 10/12 – Day 3

Jerk @2x16kg x5, x3 sets here is the first set

  • Jerk @18kg x3min e.s @14 rpm,
  • Jerk @20kg x3min e.s @12 rpm,
  • Jerk @16kg x4min e.s @16rpm

Glove snatch @14kg 4min e.s (63/75 reps)

Front squat warm up to 42.5kg; 42.5kgx3 6 sets

Circuit x4 rounds


Woooohooooooooooooooooooooooo yes that is a WOOOOOOOHOOOOOO 🙂 Another pb !

I started the week thinking things were getting a bit tough but i think that was just the winter blues setting in and having to get up at 5:30am to ride my bike to the gym and blah blah blah but today i woke up feeling good..and it wasn’t as cold and the bike ride to the gym was nice…so i thought what the heck i am am going to do what my coach originally programmed ! And i smashed it 🙂

My double jerks need a lot of bump needs to be more powerful, fixation is wobbly and i am kind of muscling the kb up.. but i did the 3 sets of 5 so i guess slowly slowly improvements will come! No belt felt fine..i didn’t feel like mucking around with it today..maybe next time.

18kg and 20kg jerks felt good ! I rushed the sets a bit but that just gave me the last 10 seconds of every minute to rest in the rack position for a bit..overall i felt good..hit all the rpm and another PB in the bag with 20kg jerks..6 minutes @12 rpm 🙂

Front squats also felt good..i was aiming to do 6 rounds of the circuit at the end but i was running a bit short on time so i did 4..

Overall very happy with today’s session !

Week 10/12 – Day 2

 Half Snatch @20kg x1min e.s @14rpm

  • Snatch @18kg x1min30 e.s @16rpm
  • Snatch @18kg x2min30 e.s @18rpm
  • Snatch @18kg x1min e.s @20rpm

1 arm swing @24kg – L:80 R: 120

Lat pull 50kg x6*3 sets

Rowing intervals 20min – 4.49km


Half snatch with the 20kg was good..i think i could do 1 minute of full snatch with the 20..i think the half snatch is actually a bit more difficult as you don’t have the downward momentum and you have to control the kb as it comes to rack then get a deeper back swing in order to get it back overhead..

18kg snatches were all good..hit all rpm with no problems! 

24kg swings – my left hand is definitely weaker than my right! It’s actually my fingers that got fatigued and not my forearm or anything right hand is much stronger..i got 120 reps on the right and only 80 on the left 😦 


Week 10/12 – Day 1

Jerk @2x16kg x5, 1min rest x2 sets

  • Jerk @18kg x2min30 e.s @14 rpm
  • Jerk @20kg x2min30 e.s @12 rpm
  • Jerk @16kg x4min e.s @16rpm

Glove snatch @12kg x5min e.s (65/75 reps)

Back squat warm up to 47.5kg; 47.5kg x9 reps; 45kg x9 reps

Dumbbell Bench press 12.5kg x9*3 sets


Tried my new belt today..ufffff i have to say that it is the most uncomfortable and frustrating thing ever! I am starting to think it may be me! I just couldn’t get it into a comfortable position, my arms are fairly long and when i am in my normal rack position my elbows touch my hip bones with no difficulty at all so the belt gets in the way now 😦 I tried pushing it right down below my hip bones but that was just uncomfortable because my elbows were then scraping the edge of the belt and i know that after a minute of that i’d have skinless elbows..soooooo i am not quite sure what to do..i might try softening the that it moulds a bit more to my body. I won’t give up on it just yet.

The double 16 jerks were heavy..they will take a bit of time to get used to..i am a bit wobbly with them now. All other sets ok – i hit all the rpms but they were on the tough side. i did think for a split second ‘ohhh jeez how the heck will i hit the 6min set with the 20kg on Thursday?! But i’ll see how i go ! 

No major progress on the back squats..i think as my jerk sets get heavier my progress with on the strength exercises will prob slow down..i am ok with that..i’ll aim for an extra rep or two and not anything major! 



Week 9/12 – day 4

Half snatch @18kg x6min e.s @14rpm

1swing 1snatch @16kg @11 rpm x5min e.s

Chest supported rows 15kg db x9*3 sets

Swing intervals 28kg, 24kg x12 rounds.


Well i asked for more volume this week and i certainly got it ! Lifted a total of 21340kg compared to 14136kg last week..that’s a nice 50% increase right there! I can feel my legs today..heavy and a bit of doms but overall not bad at all. I’ll make sure i eat and rest well over the weekend ready for next week!

Today’s sets were good..i had never done half snatches before..they are kind of like a merge between a snatch and a clean..that added stop in rack position on the way down helps with rest and got me to the 12min mark ok.

I could have gone a few more rounds on the swing intervals but i stopped at 12 as i wanted to  leave a bit of gas in the tank..i have my run tomorrow which i am enjoying so i don’t want to overdo it today!

just finished a 10km run.. What a cracker of a week! 3 pr’s.. i am more than chuffed 🙂