Category Archives : Olympic Lifting


Thursday day 1 week 1

Alright boys and girls…. building a base is not easy. We begin now. Don’t think of a 10 RM as really being a max. Think of reaching a realistic goal for the weight ea week. You will start to understand your capabilities after this week and be able to make a better judgement next week. […]


Tuesday October 25

Weeelll we win some and we lose some. Some of us came away with good performances and some of us were disappointed, but the time for celebrating our victories or perseverating on our shortcomings is coming to a close. Our successes and our failures all carry lessons. Never allow your success or failure decide the […]


Thursday October 20

Snatch 5 sets of 1 rep @ 70% C&J 5 sets of 1 rep @70% 2 Jerk Dip + Jerk Drive 4 sets of 2 reps off blocks @110% of 1 RM C&J Row 2 x 500m Stretch with any remaining time (pigeon, couch, groin, legs up the wall, calves with bent knee and straight […]


Tuesday October 11

Muscle Snatch 4 sets of 2 reps (increase weight). (Try not to let elbows drop once you’ve completed your turnover) Snatch Extensions 3 sets of 5 reps @ 60% Snatch 1 set of 2 reps @ (70, 75%) 3 sets of 1 rep @80% C&J 1 set of 2 reps @ (70,75%) 3 sets of […]


Thursday October 6th

Warm up in 15 min then: Snatch 1RM (beginning @ 95%) in 3 attempts Rest 10 min Work up in 15 min then: Clean & Jerk 1RM (beginning from 95%) in 3 attempts Speed Front Squat. 4 sets of 3 reps @75% Pigeon Stretch 2 x 1 min ea Hamstring Stretch 2 x 1 min […]


Thursday September 28

Snatch Take Off + Pwr Snatch 4 sets of 1 rep @90%   Cl Extension + Tall Clean + 2 Push Press 4 sets of 1 rep (increase weight)   Front Squat + Jerk. Work to Heavy 1 RM for the day (5 sets to work up)     Side Lying External Rotation w/light weight […]