LOAD - DAY 3, WEEK 1 (2013JAN02)

Session A:

Clean:
50 x 3
62.5 x 3
77.5 x 3
85 x 3 (3:3:85)
90 x 3 (3:6:88)
97.5 x 3 (3:9:91)
105 x 3 (3:12:94)
120 x 1 (seg 1) (1:13:95)
125 x 1 (1:14:96)
132.5 x 1 (1:15:97)
122.5 x 1 (seg 2) (1:16:98)
127.5 x 1 (1:17:99)
135 x F/1 (2:19:101)
100 x 2 (2:20:103)
102.5 x 2 (2:22:105)
105 x 2 (2:24:107)

* Notes:

- Cleans went extremely well until the miss at 135kg.  This was entirely due to a hiccup in focus and mental preparation -- I need to clear my mind and execute with purpose.  Instead, my head started wondering and the lift was botched!  The second attempt went well even with a slight pause at the bottom.

Session B:

Rack Power Jerk:
50 x 3
62.5 x 3
77.5 x 3
85 x 3 (3:27:110)
90 x 3 (3:30:113)
97.5 x 3 (3:33:116)
105 x 3 (3:36:119)
120 x 1/1/1 @ 85% of 140kg (3:39:122)
105 x 1/1/1 @ 75% of 140kg (3:42:125)
112 x 1/1/1 @ 80% of 140kg (3:45:128)

Clean Pull:
110 x 3 (3:48:131)
130 x 3/3/3 (9:57:140)

* Notes:

- Superb workout.  The rack power jerks went extremely well and I felt myself getting stronger and faster as the repetitions progressed.  I decided to reel back on the power jerks at 120kg and refrain from going past 85% of my current clean and jerk.  It paid off well, as I made every lift powerfully; thereby, building confidence under the bar.  The subsequent lifts at 105kg and 112kg were ridiculously easy.

- Clean pulls were another story.  Nothing seemed to click in the movement and I found myself constantly trying to find balance over the mid-foot.  Next time, I made include the clean pull immediate after the clean, in hopes of correcting this flaw.

 

2013JAN02 from Bison Barbell Club on Vimeo.