LOAD - DAY 5, WEEK 1 (2013JAN04)

Block Snatch Pull:
20 x bar work
65 x 3
97.5 x 3 (3:3:160)
105 x 3 (3:6:163)
115 x 3 (3:9:166)
130 x 3/3/3 @ 88% of 147kg (9:18:175)

Pulling High and Hard!

Block Clean Pull:
105 x 3 (3:21:178)
112.5 x 3 (3:24:181)
122.5 x 3 (3:27:184)
140 x 3/3/3 @ 85% of 163kg (9:36:193)

Extending and shrugging down!

Front Squat (D.E.):
20 x bar work
50 x 3/3
70 x 3
90 x 10 x 2 (@20 sec @51% of 174kg)

2013JAN04 from Bison Barbell Club on Vimeo.

* Notes:

- Fairly light day but I felt slightly tired and weak from yesterday's snatch session.  Accordingly, I didn't push too hard with the weights today; instead, I focused mostly on form and technique.  I wanted to save as much strength for tomorrow's "mock meet".

- Still in love with the dynamic-effort days; although, racking the bar and resetting for the next round can become rather cumbersome.  Yet, it does provide a slight amount of rest/relief before the next set.  Again, I noticed the weight seemed lighter around set 6-7.  I believe this has more to do with finding the right groove in the range of motion than with strength.  Either way, they typically feel better or smoother by the 6-7th set.