I’m finding that my wrist and elbow are a little tender even after a lengthy warm up, so I decided to skip the jerk portion of Sunday’s workout.



Speed Clean:

  • 50kg x 2 sets of 6
  • 70kg x 2 sets of 6
  • 90kg x 2 sets of 6
  • 100kg x 2 sets of 6


Power clean from the hang

  • 90 kg x 1set of 6
  • 100 kg x 2 sets of 6


Breaking Muscle Shop

Power clean from the floor

  • 90kg x 1 set of 6
  • 100kg x 2 sets of 6


Clean pulls

  • 140kg x 2 sets of 5
  • 150kg x 1 set of 3 
  • 150kg x 1 set of 2 and 1 slow pull




Back squat 130kg x 4 sets of 6

Speed squat 100kg x 2 sets of 10


Tuesday: Snatch Day

I was hoping my left wrist, although it felt a little tender, would be able to contend with the stress of today’s work.


Speed snatch

  • 50kg x 2 sets of 6
  • 65kg x 1 set of 5
  • 75kg x 2 sets of 5


I had to shut down this exercise because my left wrist was just too sore.


Power snatch from the hang

  • 60kg x 1 set of 5
  • 75kg x 1 set of 5
  • 80kg x 1 set of 5
  • 85kg x 1 set of 5


Power snatch from the floor

  • 85 kg for 2 sets of 5 – My wrist was a little sore, but not as bad as the speed snatch.


Snatch pull

  • 110kg x 2 sets of 5
  • 125kg x 1 set of 3
  • 125kg x 1 set of 3 slow pulls


My right elbow gradually increased in discomfort, and my triceps were just too tight. My elbow and wrist were too sore, so I decided to leave out my usual Wednesday upper body workout. My legs were also too tired to squat again this week.


Thursday: Front Squats

After a long, tedious warm up, I was finally able to hold the bar in the catch position. I finished with 120kg for a set of five and three reps, along with one stop squat. It went pretty well, considering. I finished off with speed squats at 90kg for two sets of ten. 


Fridays: Circuit Day

The long circuit was 50 minutes at 35 seconds on, 25 seconds off. Still hard, but better than last week's effort.


Terry Hadlow got started in Olympic weightlifting in 1970 and is the only Canadian to have competed in senior nationals in five different decades - 1970s, 1980s, 1990s, 2000s, and 2010s. Follow Terry's journal here to learn about his approach to training and competing.