SQUAT FOCUS DAY 1, WEEK 5 (2012DEC17)

Session A:

Front Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3 (3:3:3)
120 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)
155 x 3 (3:15:15)
160 x 3 = 174kg PR (3:18:18)
150 x 2/2/2/2 @ 85% (8:26:26)

Clean Grip RDL + Shrug:
105 x 3 (3:29:29)
125 x 3 (3:32:32)
145 x 3 (3:35:35)
153 x 2/2/2/2 (8:43:43)

* Notes:

- New front squat PR at 160kg x 3.  Felt fairly easy and the deload to 150kg was a breeze.

Session B:

Power Snatch:
20 x bar work
55 x 3
62.5 x 3
72.5 x 3
80 x 3 (3:46:46)
95 x 1 (Seg 1) (1:47:47)
100 x F/1 (2:48:48)
105 x 1 (1:49:49)
95.5 x 1/1/1 (3:52:52)
101 x 1/1/1 (3:55:55)

Halting Snatch Deadlift + Snatch Pull:
106 x 3 (3:58:58)
112.5 x 2 (2:60:60)
119 x 1 (1:61:61)
125 x 1 (1:62:62)
130 x 1 (1:63:63)
135 x 1 (1:64:64)
140 x 1 (1:65:65)

* Notes:

- Power snatches were a bust.  Felt tight in the shoulders and slow under the bar -- not a good combination.  Never should have done the initial segment; instead, I should have stuck with a percentage based lift.  The power snatches at 95.5kg and 101kg felt appropriate and provided better feedback.

- Halting snatch deadlift + snatch pull were tough.  I noticed a difference in lifting speeds/tempo when executing the first part of the lift compared to the second.  I need to ensure that both are executed at the same speed.