Be Nice to Your Body (Athlete Journal 34)

This week was a mixed bag of success and difficulty, with solid back squat and snatch workouts.

Saturday: Snatch Day

My left wrist was a little tender so I decided to take it very cautiously.

  • Speed snatch: 40kg for 2 sets of 6 – I switched to overhead squats to see if that would help the wrist.
  • Overhead squat: 40kg for 2 sets of 6
  • Speed snatch and snatch combo: 40kg for 2 sets of 1 and 1 x3 for a total of 6 reps per set. Repeated with 60 kg.
  • Power snatch and snatch from the floor: 60kg 2 x 1 + 1 x 3 for a total of 6 reps per set and 2 sets. Jumped to 80kg and repeated the rep sequence.
  • Snatch pull and power snatch from the floor: 90 kg for a total of 3 reps, then jumped to 95kg again for 3 reps
  • Snatch pulls: 120kg for 1 set of 5
  • 120kg for a set of 3 and 2 slow pulls



Monday: Back Squat

Back squat:

  • 70kg for 2 sets of 6
  • 100 kg for a set of 6
  • 130kg for 2 sets of 6
  • 150kg for 2 sets of 6

These went very well and I was ecstatic. My legs were sending me some positive vibes. I dropped down to 100kg to do two sets of ten speed squats. The last three reps of each set were tired, but I was able to maintain good movement.


On Tuesday I had to suffer through an extraordinarily long workout, about twice as long as normal. My body was not moving or feeling very well. I guess that is what 150kg squats will do to you. I started with speed cleans, doing 40kg, 60kg, 80kg, and 100kg for sets of six. I switched to power clean from the floor doing 60kg, 80kg, 100kg, and 110kg for a set of six. I finished there, feeling fairly positive.


I did nothing today, and I think my body appreciated that.

Thursday: Front Squats

I wasn’t feeling well and I had front squats, so I decided I was going to try and struggle through it.

  • 70kg for 2 sets of 5
  • 110kg for a brutal set of 3
  • 110kg for an ugly set of 5
  • 135kg for a disgustingly heavy set of 3 reps

Get me out of here. Note to self: redo this workout on Monday.

Friday: Circuit Day

I did a long fifty-minute circuit. I decided I was taking the lazy man’s route and only did every second station.

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.