SQUAT FOCUS DAY 3, WEEK 4 (2012DEC13)

Session A:

Front Squat:
20 x 5/5
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:153)
125 x 3 (3:6:156)
135 x 3 (3:9:159)
145 x 3 (3:12:162)
155 x 3 = 168kg (3:15:165)
136.5 x 2/2/2/2 @ 80% (8:23:173)

Clean Grip RDL + Shrug:
125 x 3/3 (6:29:179)
135 x 3 (3:32:182)
145 x 3/3 (6:38:188)
147.5 x 3/3 (6:44:194)

* Notes:

- Still dealing with a strained/sore low back.  I feel slightly better than yesterday.  Had a ton of work done on my back by Manhattan Family Chiropractic.  Front squats went exceptionally well and 155kg x 3 was pretty easy.  The doubles at 136.5kg was perfect for working on speed out of the bottom position.

Session B:

Low Block Snatch:
50 x 3/3
60 x 3
70 x 3
80 x 1 (Seg 1) (1:45:195)
85 x 1 (1:46:196)
90 x 1 (1:47:197)
85 x 1 (Seg 2) (1:48:198)
90 x 1 (1:49:199)
95 x 1 (1:50:200)
90 x 1 (Seg 3) (1:51:201)
95 x 1 (1:52:202)
100 x 1 (1:53:203)
95 x 1 (Seg 4) (1:54:204)
100 x F/1 (2:56:206)
105 x 1 (1:57:207)

Low Block Snatch Pull:
105 x 3 (3:60:210)
115 x 3 (3:63:213)
125 x 3 (3:66:216)
135 x 2/2/2 (6:72:222)

* Notes:

- Low block snatch was a lot of fun.  Was originally scheduled to do snatch balances but I made a modification and substituted the block snatch.  The miss at 100kg was due to soft shoulders and complacency in reception.