LOAD - DAY 2, WEEK 1 (2013JAN01)

Power Snatch:
45 x 3
57.5 x 3/3
65 x 3
72.5 x 3
85 x 3 (3:3:45)
90 x 1 (seg 1) (1:4:46)
97.5 x 1 (1:5:47)
105 x F/1 (1:7:49)
92.5 x 1 (seg 2) (1:8:50)
100 x 1 (1:9:51)
107.5 x 1 (1:10:52)
77.5 x 2 (2:12:54)
80 x 2 (2:14:56)
82.5 x 2 (2:16:58)

Back Squat:
20 x 5
62.5 x 3
107.5 x 3
125 x 3 (3:19:61)
145 x 3/4/5 @ 80% of 180kg (12:31:73)

Snatch Grip RDL:
100 x 3 (3:34:76)
130 x 3/3/3 @ 80% of 161kg (9:40:82)

* Notes:

- Second day of "load week" and the workout felt fairly well.  Missed a 105kg snatch due to lack of mental focus, but recovered quickly with a successful second attempt.  Noticing that several of the power snatches are being pulled a little too far backwards in an attempt to correct a lack of sufficient wrist turnover.  Caused some elbow and shoulder instability with the over-extension.

- Back squats were a breeze and I look forward to getting after them again with heavier weights.

 

2013JAN01 from Bison Barbell Club on Vimeo.