OVERLOAD - DAY 1, WEEK 2 (2013JAN07)

Hang Clean:
50 x 3/3
62.5 x 3/3
77.5 x 3
85 x 3 (3:3:3)
97.5 x 1 (seg 1) (1:4:4)
105 x 1 (1:5:5)
112.5 x 1 (1:6:6)
100 x 1 (seg 2) (1:7:7)
107.5 x 1 (1:8:8)
115 x 1 (1:9:9)
85 x 2 (2:11:11)
87.5 x 2 (2:13:13)
90 x 2 (2:15:15)

Front Squat:
70 x 3
100 x 3
115 x 3 (3:18:18)
130 x 3 (3:21:21)
139 x 5/4/3 @ 80% of 174kg (12:33:33)

Rack Power Jerk (D.E.):
50 x 2
75 x 10 x 2 (@ 20 sec @ 53% of 140kg)

Clean Grip RDL:
120 x 3 (3:36:36)
160 x 3/3/3 @ 81% of 196kg (9:45:45)

* Notes:

- Simple day.  Was fun doing the hang cleans and I felt faster with the second and third repetitions because I wasn't pulling/extending as high in the third pull.  Speed under the bar was the mantra for the day.  I was very pleased with my performance.  Front squats were easy.  I need to up the weight to 85% of my 1RM of 174kg.

- Dynamic-Effort Rack Power Jerks were easy too.  Felt progressively faster in the 6th-10th rounds; however, I tore my hand open and bled like a stuck pig.  Not good!

2013JAN07 from Bison Barbell Club on Vimeo.