SQUAT FOCUS DAY 4, WEEK 6 (2012DEC27)

* De-Load Week *

Front Squat:

20 x 5/5

55 x 3/3

75 x 3

105 x 3 (3:3:111)

121.5 x 3/3/3 @ 70% of 174kg (9:12:120)

Power Clean and Power Jerk:

55 x 3

75 x 3

98 x 3/3/3 @ 70% of 140kg (9:21:129)

Clean Pull:

114 x 3/3/3 @ 70% of 163kg (9:30:138)

Clean Grip RDL:

137.5 x 3/3/3 @ 70% of 196kg (9:39:147)

* Notes:

- Another light day leading up to the meet in Onaga.  Short and relatively fast workout focused on form/technique while abiding to the programmed deload.

2012DEC27 Training from Bison Barbell Club on Vimeo.