21 September 2016 – Row, Annie Row


In teams of 4:

A. Annie 


Double Unders

Sit Ups

8 min timecap

B. Row Max Meters

8 min timecap

2 people perform A, whilst 2 people perform B, alternating on the rower.



Deadlift Technique

4 rounds every 1:30

50-70% of your max (80kg)



19 September 2016 – A Jerk Is A Feeling

Monday night weightlifting may become a thing – I’m really enjoying it.

Today we focused exclusively on Split Jerks, and getting comfortable under a heavy weight. Like Coach John says, ‘A jerk is a feeling’.

We made chalk drawings of our foot placement pre and post jerk, in order to map where our feet should be when we get under the bar. Front foot should be a half a foot in front and rear foot should be a full foot behind. The markings really help in cementing where your feet should be, and with enough practice it becomes second nature.

Worked at 40 kg for the beginning and worked up to a 50kg split jerk, which began to feel really heavy towards the end. It is definitely a feeling.


Split Jerk (behind neck)


Split Jerk

6 x 3 @ 40kg

7 x 1 @ 50kg


12 September 2016 – WeightLift(ed)

Yup. Its been forever. I have been training though, just not blogging about it.

Alot has happened since my last post. Had some good goals set, which included getting a sub 25 on the 5km.Managed to achieve that in the dead of winter which was pretty cool. But after that, kinda fell off the wagon and lost a bit of that fitness. That regression caused other goal related activities to suffer. Which wasn’t great.

I’ve realized that this is a really important part of my goal setting (motivation) process so it needs to be done again. Here’s what went down.

@ 50 kg

5 min EMOM
3 Deadlift
2 Power Clean
1 Front Squat

10 min EMOM
4 Deadlift
3 Power Clean
2 Front Squat

10 min EMOM (added 5kg = 55kg)
4 Deadlift
2 Hang Squat Clean


@ 40kg

3 Rounds:
Max Strict Press
Max Push Press
3 Split Jerk

So the aim of this exercise was to fatigue the shoulders, to give the illusion that you’re split jerking a heavy weight when you’re actually not. It really does feel like it’s super heavy. So it’s great for getting the body ready for heavier weights going forward.

After the 1st round you really feel it.

Round 1:
5 strict press
5 push press

Round 2:
5 strict press
5 push press

Round 3:
4 strict press
4 push press

Really effective workout. Posture has improved drastically as well since then.