SQUAT FOCUS DAY 1, WEEK 1 (2012NOV19)

Front Squat:
20 x 5/5
55 x 3/3
70 x 3
97.5 x 3
112.5 x 3 (3:3:3)
120 x 3 (3:6:6)
127.5 x 3 (3:9:9)
135 x 3 (3:12:12)
142.5 x 3 (3:15:15)
150 x 3 = 163kg 1RM PR (3:18:18)
124.5 x 5 @ 75% (5:23:23)
132.5 x 4 @ 80% (4:27:27)
140.5 x 3 @ 85% (3:30:30)

Power Clean and Power Jerk:
20 x bar work
62.5 x 3/3
77.5  x 3
85 x 3 (3:33:33)
97.5 x 1 (seg 1) (1:34:34)
105 x 1 (1:35:35)
112.5 x 1 (1:36:36)
100 x 1 (seg 2) (1:37:37)
107.5 x 1 (1:38:38)
115 x 1 (1:39:39)

Deficit Clean Pull:
122.5 x 3 (3:42:42)
127.5 x 3 (3:45:45)
132.5 x 3 (3:48:48)

Clean Pull:
137.5 x 2 (2:50:50)
142.5 x 2 (2:52:52)
145 x 2 (2:54:54)

Clean Grip RDL:
130 x 3 (3:57:57)
135 x 3 (3:60:60)
140 x 3 (3:63:63)

* Notes:

- Terribly long workout.  Took nearly 1 3/4 hours to complete and I'm freaking broke ass tired.  Adding the drop sets of squats after establishing a 3RM adds considerable time but I felt amazingly strong at 150kg x 3.  Prioritization of squats should pay huge dividends in 4 weeks.