I will come up with a better way to post all of this soon, but for now this is it. Qualification Totals for CMS Mens Weight Class 56 62 69 77 85 94 105 105+ Total (kg) 175 195 220 240 85 265 275 280 Womens Weight Class 48 53 58 63 69 75 75+ […]

  MON February 03/13 – Comp 1, Week 6 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch deadlift, hang power snatch, snatch, snatch balance 4(50%x1+1+1+1) B. Snatch 60-65-70%x2, 4(75%x2) C. Clean and jerk 60-65-70%x2, 4(75%x2) D. Paused back squats 4(70%x3) TUES February 04/13 – Comp 1, Week 6 REST DAY WED February […]

MON January 27/13 – Comp 1, Week 5 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Clean and jerk – work to max effort single (No more than 10 lifts total) B. Power snatch 60-65%x2, 6(70%x2) C. Front squats 70-75-80-85%x2, 90%x1, 3(97.5%x1) E. Press + push jerk 4×4+2 TUES January 28/13 – Comp […]

  MON January 20/13 – Comp 1, Week 4 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Clean and jerk 70-80-85%x2, 2(90%x1), 3(95%x1) B. Hang snatch 60-70-80%x2, 3(90%x1) C. Clean pulls 3(90%x3) D. Front squats 70-75-80-85%x2, 2(90%x1), 3(95%x1) E. Press + push press 3(2+3) TUES January 21/13 – Comp 1, Week 4 REST […]

  MON January 13/13 – Comp 1, Week 3 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Clean and jerk 65-70-75-80%x2, 4(87.5%x2) B. Power snatch 60-65%x2, 6(70%x1) C. Clean pulls 5(90%x3) D. Front squat 70-75%x3, 80%x3,85%x2, 90%x1, 82.5%x3, 87.5%x2, 92.5%x1 (add 1-2kg all the way throughout) E. Press + jerk 4×4+2 TUES January […]

Gang – I am going to be getting on ALL of your cases very soon as I want you all to take part int eh Synergy Strength SWA Weightlifting Competition February 08, 2014.  This is an in house comp, so much of the nerves of competing are gone, not travel, no unfamiliar places, tonnes of […]

This last Comp phase takes us right into the Synergy Strength OLY open competition on February 08, 2014.  I think it would be great if you all decide to try out a competition, some are looking for qualifying numbers for Nationals and others their first competition.  Larger comps re always more fun and if you […]

  MON December 23/13 – Prep 2, Week 3 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-75-80%x2, 85-90-95-100%x1, 2(85%x2) B. Jerk from rack 70-75%x2, 2(80-85-90%x1) C. Clean 60-70-75-80-85%x2, 90-95-100%x1, 2(85%x2), D. Back squats 70-75-80%x4 2(85%x3,90%x2, 95%x1) E. Press 4×3 TUES December 24/13 – Prep 2, Week 3 Gym closed for Christmas Eve WED December 25/13 […]

  MON December 16/13 – Prep 2, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2) B. Jerk from rack 60-70%x3, 75%x2, 3(80-85-90%x1) C. Clean 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2) D. Front squats 60-65%x4, 70-75%x3, 2(80-85%x2) E. Press 4×4 TUES December 17/13 – Prep 2, Week 2 REST DAY WED December 18/13 […]

This is the first week int eh new facility and you will be using your new platform.  I look forward to a great week of lifting and a great week of settling in to the new space with you all. MON December 09/13 – Prep 2, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM […]