SQUAT FOCUS DAY 1, WEEK 6 (2012DEC24)

* De-Load Week *

Back Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3
125 x 3 (3:3:3)
137.5 x 3/3 @ 70% of 196kg (6:9:9)

Power Snatch:
45 x 3/3
55 x 3
65 x 3
77 x 3/3 @ 70% of 110kg (6:15:15)

Snatch Pull:
95 x 3 (3:18:18)
103 x 3/3 @ 70% of 147kg (6:24:24)

Snatch Grip RDL:
103 x 3 (3:27:27)
112.5 x 3/3/3 @ 70% of 161kg (9:36:36)

* Notes:

- Okay workout but I felt incredibly weak.  The right side of my low back was sore - probably due to sleeping in a weird position.  This definitely hampered the back squats, which didn't feel natural.  Things were just "off".  Good thing it's a deload week.

- Power snatches were relatively easy but I still need to focus on the wrist turn over and the final extension (explosion) before the amortization phase.

- Due to the low back pain, the snatch pulls felt hard and awkward.

2012DEC24 Training from Bison Barbell Club on Vimeo.