SQUAT FOCUS DAY 2, WEEK 3 (2012DEC04)

* De-Load Week *

Session A:

Back Squat:
20 x 5/5
62.5 x 3
87.5 x 3
105 x 3
135 x 3 (3:3:57)
146 x 3/3/3 (9:12:66)

Snatch Grip RDL:
55 x 3
105 x 3 (3:15:69)
112.5 x 3 (3:18:72)
120 x 3/3/3 (9:27:79)

* Notes:

- First attempt at a two-a-day routine.  Working out earlier requires more warm-up; however, it only took 30 minutes to complete Session A.  Must try this on a regular training day.

Session B:

Block Snatch:
45 x 3/3
57.5 x 3/3
65 x 3
72.5 x 3
85 x 1 (Seg 1) (1:28:80)
90 x 1 (1:29:81)
97.5 x 1 (1:30:82)
87.5 x 1 (Seg 2) (1:31:83)
92.5 x 1 (1:32:84)
100 x 1 (1:33:85)

Snatch Balance:
45 x 3
65 x 3
86 x 1 (Seg 1) (1:34:86)
91 x 1 (1:35:87)
96 x 1 (1:36:88)
88.5 x F/1 (Seg 2) (1:37:89)
93.5 x 1 (1:38:90)
98.5 x 1 (1:39:91)

* Notes:

- Block snatches went well.  I was planning up to 81kg but decided to push higher, while focusing on the pull-under/shrug-under with quickness and speed as my main objective.  It worked well and I felt fast.  Furthermore, I was able to settle a few "off" receptions, so this was good practice.

- Snatch balances felt better today compared to previous workouts.  Worked on wrist turn-over and speed into the bottom position.  Felt much better with only one miss at 88.5kg.  Can't complain.