SQUAT FOCUS DAY 2, WEEK 6 (2012DEC25)

* De-Load Week *

Hercules, Hercules, Hercules, Hercules!!!

Front Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3 (3:3:39)
121.5 x 3/3 @ 70% of 174kg (6:9:48)

Power Clean and Power Jerk:
55 x 3/3
75 x 3
98 x 3/3 @ 70% of 140kg (6:15:54)

Clean Pull:
114 x 3/3 @ 70% of 163kg (6:21:60)

Clean Grip RDL:
137.5 x 3/3/3 @ 70% of 196kg (9:30:69)

* Notes:

- Fairly quick and easy workout.  Front squats seemed easy and smooth coming out of the hole.  My back is still a little tender but managable.

- Power clean and power jerks were ridiculously easy; however, I need to remind myself to grunt and exhale air in the ascent because I started to experience some dizziness when I didn't.  This is very important!

- Clean pull and clean grip RDL were a walk in the park.  De-load weeks are necessary but hard to abide by because I wanted to push myself harder today.