Conor Stephens Strength Coach

110kg hang clean in the bag tonight! That sound is why lifting in a gym with a great community is so important, the hype and support from everyone genuinely adds kilos to your maxes.

The competition program has now moved to heavy triples on the back squat and I am oh so thankful. 167kg moved pretty well today, I’m really trying to focus on keeping my upper back positioning tight and driving through the midfoot. I have a bit a tendency to lose tightness in/slightly out of the hole, so locking in the upper back and feet has been a huge help in progressing my back squat. It’s crazy to think that this time last year my 1rm was 165kg and now we’re repping out 167kg on a Monday morning session.

Being a beginner weightlifter with a background in powerlifting has led to some interesting strength surpluses. Whilst it can be frustrating to think that I should be able to clean more or sn**ch more I prefer to think of it as a motivator, if I keep showing up and improving my technique one day I’ll be able to step up to the platform and clean 135kg.

Triple digits overhead!! This has been a massive goal for the last few months it was wicked to hit in yesterday’s training session.

Snatches from today! Today was a good day, it felt like quite a few cues clicked into place and that made getting underneath these sn**ches much easier than it’s felt before. A few extra warm up sets and a lot of focus made this one of my most productive sn**ch sessions in recent memory. **chtechnique

Today my hang sn**ches felt all over the shop. Landing too far back, landing too far forward, shooting the hips forward, not fully extending, shooting my head forward, and ultimately just struggling to get underneath the bar. These are all of my working sets from today’s session, what do you think I should be focusing on? I’d love to hear what cues you’d give me and why. Thanks in advance!! **ches

today’s top set ft. my most whimsical bail to date

first person to answer correctly wins a metaphysical trophy 🏆

No overshooting today, 160kg felt bang on the money for a heavy 5 today.