SQUAT FOCUS DAY 1, WEEK 3 (2012DEC03)

* De-Load Week *

Front Squat:
20 x 5/5
55 x 3/3
75 x 3
100 x 3
115 x 3 (3:3:3)
130.5 x 3/3/3 (9:12:12)

Block Clean:
62.5 x 3/3
77.5 x 3
85 x 3 (3:15:15)
99.5 x 3/3/3 (9:24:24)

Rack Power Jerk:
62.5 x 3/3
77.5 x 3
85 x 3 (3:27:27)
97.5 x 3 (3:30:30)
107.5 x 3/3/3 (9:39:39)

Clean Grip RDL:
107.5 x 3 (3:42:42)
125 x 3 (3:45:45)
140 x 3/3/3 (9:54:54)

* Notes:

- Horrible day.  Physically exhausted to train.  I lacked motivation and the weights seemed heavier than usual.  Good thing it's a "de-load" week.  Didn't spend sufficient time warming up with the front squats which made them feel all that much heavier than normal.

- Block cleans went fairly well.  I worked on shrugging under the bar and speed in reception.  Decided to power jerk today due to a sore left knee.  107.5kg power jerk was very easy.