SQUAT FOCUS DAY 3, WEEK 3 (2012DEC06)

* De-Load Week *

Session A:

Front Squat:
20 x 5/5
60 x 3/3
80 x 3
105 x 3 (3:3:94)
120 x 3 (3:6:97)
135.5 x 3/3/3 (9:15:106)

Clean Grip RDL:
20 x 5/5
60 x 3/3
80 x 3
105 x 3 (3:18:109)
120 x 3 (3:21:112)
135.5 x 3/3/3 (9:30:121)

* Notes:

- Quick and light workout; although, weights for front squat seemed heavy.  Hopefully, I can gain some momentum after the de-load week to establish new PRs in the front squat.

Session B:

Block Clean:
55 x 3/3
65 x 3/3
80 x 3
90 x 3 (3:33:124)
100 x 3 (3:36:127)
115 x 3/3/3 (9:45:136)

Rack Power Jerk:
65 x 3/3
80 x 3
90 x 3 (3:48:139)
100 x 3 (3:51:142)
115 x 1/1/F/1 (4:55:146)
115 x 3/3 (6:61:152)

* Notes:

- Mid-morning workout went well.  Block cleans were slightly awkward at first because I had to get use to pulling and shrugging under the bar without any added momentum of pull from the floor.  Went up to 115kg which is 88% of 130kg of 1RM.

- Rack jerks were slightly off.  Tried to use a very short dip/drive but it felt unusual.  Reverted back to a deeper dip and the weights started feeling lighter.  The short dip/drive will take some getting use to.  Only took 45 minutes to complete the workout - this is good.