CONCEPTUAL (RD 5) DAY 3B, WEEK 1 (2012OCT21)

Front Squat:
20 x 5/5
55 x 5/5
70 x 3
97.5 x 3
112.5 x 3
120 x 3
130 x 3
135 x 3
140 x 3
145 x 3
150 x 3 PR

Rack Power Jerks:
20 x 5/5
70 x 3
97.5 x 3
112.5 x 2
117.5 x 2
122.5 x 2
127.5 x 2
132.5 x 1/F/1

Deficit Clean Pull:
105 x 3
112.5 x 3
122.5 x 3
135 x 3
145 x 3
155 x 2

* Notes:

- Felt tired today but had a great workout nonetheless.  A front squat of 150kg x 3 is a new PR!

- The second 132.5kg rack power jerk was a miss mainly due to a poor rack position before the jerk attempt.  It wasn't set properly and it caused a domino effect with the jerk.

- Deficit clean pulls were strong and high - up towards my chest.  The last pull at 145kg was terrible - drawing me forward onto my toes.  155kg was too heavy and the repetitions were nasty!  Next time I'll try to stay under 150kg.