CONCEPTUAL (RD 5) DAY 4A, WEEK 1 (2012OCT22)

Snatch:
57.5 x 3/3
70 x 2
82.5 x 1
95 x F/1
100 x 1
105 x 1
110 x 1
115 x 1
120 x 1
125 x F
125 x 1 PR
130 x F/F/F

Clean and Power Jerk:
62.5 x 3/3
77.5 x 2
85 x 1
90 x 1
97.5 x 1
105 x 1
120 x 1
125 x F
128 x 1
135 x F/F

Clean Grip RDL:
135 x 3
140 x 3
150 x 3
160 x 2

* Notes:

- Crazy workout.  Established a new snatch PR at 125kg but the clean and power jerks were helliishly bad.  I need to work on block cleans to get faster with my speed under the bar.  I'm catching a lot of my cleans forward with the weight towards my toes.  Plus, I'm slow coming out of the hole - it's ugly to watch and painful to execute.  My speed from the bottom is slower than molasses.

- The missed snatch attempts at 130kg were mainly due to soft shoulders and not locking out the bar overhead.  Plenty of height but lacking a strong lockout!  SUCKS!