SQUAT FOCUS DAY 4, WEEK 1 (2012NOV23)

Back Squat:
20 x 5/5
55 x 4/4
75 x 3/3
105 x 3
122.5 x 3 (3:3:189)
140 x 3 (3:6:192)
150 x 3 (3:9:195)
160 x 3 (3:12:198)
172.5 x 3 = 187kg PR (3:15:201)
142.5 x 5 @ 75% (5:20:206)
151.5 x 4 @ 80% (4:24:210)
161 x 3 @ 85% (3:27:213)

Snatch Balance:
55 x 3
65 x 3
75 x 3
93.5 x 1 (seg 1) (1:28:214)
100.5 x 1 (1:29:215)
108 x 1 (1:30:216)
93.5 x 1 (seg 2) (1:31:217)
100.5 x 1 (1:32:218)
108 x F/1 (1:33:219)

Block Snatch Pull:
75 x 3
97.5 x 3 (3:36:222)
105 x 3 (3:39:225)
115 x 3 (3:42:228)
130 x 3 (3:45:231)
135 x 3 (3:48:234)
140 x 3 (3:51:237)
145 x 3 PR (3:54:240)

* Notes:

- Superb workout!  Back squats are getting easier with the new change in stance which is keeping me more upright and reducing stress on the low back.  Loving it!

- Snatch balance sucked!  I'm not used to doing these bastards and I wasn't staying aggressive enough, which caused my shoulders to soften.  Plus, timing is an issue -- just doesn't feel natural and fluid.

- Block snatch pulls -- I'm a fucking MONSTER at 145kg x 3!  Each repetition was forceful, explosive, and violent with lots of power in the second pull -- I felt like a freak!