OVERLOAD - DAY 1, WEEK 3 (2013JAN21)

Weak shit!

Hang Clean:
50 x 3/3
65 x 3
80 x 3
90 x 3 (3:3:3)
100 x 1 (seg 1) (1:4:4)
107.5 x 1 (1:5:5)
115 x 1 (1:6:6)
102.5 x 1 (seg 2) (1:7:7)
110 x 1 (1:8:8)
117.5 x 1 (1:9:9)
120 x 1/1/1 (3:12:12)

Push Press:
20 x 5
50 x 5
60 x 3
70 x 3
80 x 3/3/3

Reverse Front Squat:
50 x 5
70 x 5
90 x 3
110 x 3/3/3 (9:21:21)

Clean Grip RDL:
110 x 3 (3:24:24)
140 x 3 (3:27:27)
160 x 3 (3:30:30)
155 x 3 (3:33:33)
150 x 3 (3:36:36)

* Notes:

- My clean and jerks are fucking terrible, so I've decided to un-fuck-myself and address this issue before it get's out of hand.  First, I need to get stronger in the press and push press -- if I'm ever going to push past my current jerk of 140kg.  Honestly, I fucking suck at push pressing.  I'd much rather drop under the bar in a jerk than try to engage my shoulders and triceps to finish out the last 6 inches of a push press.  They are a fucking wreck, both my technique and my shoulders.  I hate them, but I'm going to attack this weakness and exploit the living shit out of it.  Hopefully, in the end, I'll benefit from it.

- Due to my recent return from vacation, I made the decision to redo the previous "overload week" to help reestablish a base.  Additionally, I've made adjustments to the routine to address the pussy-ass shoulders issue, and develop more power out of the whole in a clean.  I'm tired of struggling out of the bottom and I'm hoping (through the advice of many friends and fellow coaches) to fix this shit with the reverse front squats -- in other words, starting my squats from a dead stop in the bottom position.  They suck major dong but if it works then give me more of it.  I'll keep you all posted on my progress.