UNDERSETTING DAY 1, WEEK 1 (2012MAY07)

Snatch:
55 x 3 (warm up)
65 x 2
75 x 2
85 x F/1
88 x 1/1 (work set)
88 x 1/1
88 x 1/F
93 x 1/1/1
98 x 1/F/1

Snatch Pull:
115 x 3/3/3 (work set)
120 x 2/2

Back Squat:
60 x 5 (warm up)
100 x 3
135 x 5/5 (work set)
145 x 3/3/3
153 x 2/2

Clean Grip RDL:
100 x 5/5/5 (work set)

* Notes:

- Quite the change of pace and mind-frame in having to ad lib with the warm up.  Wasn't overly sure about it, as I didn't want to waste to much time and energy warming up; yet, I wanted to warm up sufficiently.  Something the other program seemed to incorporate into the plan - this one - not so.

- Missed a 85kg snatch in the warm up due to over confidence/complacency.  Found myself getting a little too loose in receiving the bar but it was corrected with 88kg, until the very last repetition of set 3.  Failed snatch at 98kg was entirely mental.  My brain switched "on" and my body turned "off".  In the very next repetition, I turned "off" my brain and the body turned back "on" and I managed the lift without any problems.

- Back squats were a task to complete.  Not venturing over 2-3 repetitions in the previous program didn't properly prepare me for the work sets of 5 repetitions.  They weren't too difficult, just different in rep tempo because of the added repetitions.

- RDLs felt great.  I will definitely feel soreness in my hamstrings come tomorrow.  I've decided to switch between and clean and snatch grip for the prescribed RDLs throughout the program.  Hopefully, it will payoff.