SQUAT FOCUS DAY 3, WEEK 1 (2012NOV22)

Front Squat:
20 x 5/5
55 x 3/3
70 x 3
97.5 x 3
112.5 x 3 (3:3:129)
122.5 x 3 (3:6:132)
132.5 x 3 (3:9:135)
142.5 x 3 (3:12:138)
152.5 x 3 = 168kg PR (3:15:141)
126 x 5 @ 75% (5:20:146)
134 x 4 @ 80% (4:24:150)
142.5 x 3 @ 85% (3:27:153)

Rack Jerk:
55 x 3
75 x 3
95 x 3 (3:30:156)
105 x 3 (3:33:159)
115 x 1 (seg 1) (1:34:160)
120 x 1 (1:35:161)
125 x 1 (1:36:162)
117.5 x 1 (seg 2) (1:37:163)
122.5 x 1 (1:38:164)
127.5 x 1 (1:39:165)

Block Clean Pull:
115 x 3 (3:42:168)
125 x 3 (3:45:171)
145 x 3 (3:48:174)
160 x 3 (seg 1) (3:51:177)
140 x 3 (3:54:180)
165 x 3 (seg 2) (3:57:183)
145 x 3 (3:60:186)

* Notes:

- Great workout with a new front squat PR of 152.5kg x 3.  Rack jerks went well with zero misses.  Block clean pulls were heavy as hell.  I didn't shrug down with 160kg or 165kg - just too heavy.