SQUAT FOCUS DAY 1, WEEK 2 (2012NOV26)

Front Squat:
20 x 5/5 + bar work
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:3)
122.5 x 3 (3:6:6)
130 x 3 (3:9:9)
137.5 x 3 (3:12:12)
145 x 3 (3:15:15)
155 x 3 = 168kg PR (3:18:18)
128 x 5 @ 75% (5:23:23)
136.5 x 4 @ 80% (4:27:27)
145 x 3 @ 85% (3:30:30)

Hang Clean + Jerk:
62.5 x (3+3)
77.5 x 3+3
85 x 3+3 (6:36:36)
97.5 x 1+1 (seg 1) (2:38:38)
105 x 1+1 (2:40:40)
112.5 x 1+1 (2:42:42)
100 x 1+1 (seg 2) (2:44:44)
107.5 x 1+1 (2:46:46)
115 x 1+1 (2:48:48)

Clean Pull:
122.5 x 3 (3:51:51)
130 x 3 (3:54:54)
135 x 3 (3:57:57)
140 x 3 (3:60:60)
145 x 3 (3:63:63)
150 x 3 (3:66:66)

Clean Grip RDL:
150 x 3 (3:69:69)
152.5 x 3 (3:72:72)
155 x 3 (3:75:75)

* Notes:

- Considering I'm sick, this workout was fantastic.  The narrow stance in the front squat is money in the bank - it feels so natural.  I had to combine the hang cleans and jerks, due to time constraints.  Even with the combination, my workout lasted over 1.5 hours.  The clean pulls felt great, although, I still need to focus on setting my back firmly and driving my heels through the floor.  The clean grip RDLs weren't much of a problem, however, after 1.5 hours of working out - I was done!