SQUAT FOCUS DAY 3, WEEK 2 (2012NOV29)

Front Squat:
20 x 5/5
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:143)
125 x 3 (3:6:146)
135 x 3 (3:9:149)
145 x 3 (3:12:152)
157.5 x 3 = 171 PR (3:15:155)
130.5 x 5 @ 75% (5:20:160)
139 x 4 @ 80% (4:24:164)
147.5 x 3 @ 85% (3:27:167)

Rack Jerk:
60 x 3
80 x 3
100 x 3 (3:30:170)
117.5 x 1 (seg 1) (1:31:171)
122.5 x 1 (1:32:172)
127.5 x 1 (1:33:173)
120 x 1 (seg 2) (1:34:174)
125 x 1 (1:35:175)
130 x 1 (1:36:176)

Block Clean Pull:
120 x 3 (3:39:179)
130 x 3 (3:42:182)
136.5 x 5 (5:47:187)
145 x 4 (4:51:191)
154 x 3 (3:54:194)

* Notes:

- Exceptional workout today.  Front squats were a challenge but I pushed through.  157.5kg x 3 is a new PR.  Rack jerks were flawless and I'm feeling better in a shorter but more explosive/dynamic dip drive, while using a little oscillation/deformation of the barbell.  Together, with the whip of the barbell and proper technique and timing is making the jerks effortless.

- Block clean pulls weren't very heavy.  Instead, I wanted to focus on shrugging under/downward towards the barbell after reaching the final extension.