OVERLOAD - DAY 3, WEEK 3 (2013JAN23)

Thinking "tall" and keeping "chest up".

Clean:
50 x 3
65 x 3
85 x 3 (3:3:83)
91 x 3 (3:6:86)
98 x 3 (3:9:89)
105 x 3 (3:12:92)
112 x 1 (seg 1) (1:13:93)
124 x 1 (1:14:94)
126 x 1 (1:15:95)
112 x 1 (seg 2) (1:16:96)
119 x 1 (1:17:97)
126 x 1 (1:18:98)

Clean Extension:
133 x 3 (3:21:101)
140 x 3/3 (6:27:107)
147 x 3/3 (6:33:113)

Rack Power Jerk:
60 x 3
70 x 3
84 x 3 (3:36:116)
98 x 2/F (3:39:119)
112 x 1 (seg 1) (1:40:120)
119 x 1 (1:41:121)
126 x 1 (1:42:122)
112 x 1 (seg 2) (1:43:123)
119 x 1 (1:44:124)
126 x 1 (1:45:125)

Push Press (D.E.):
48 x 10 x 2 (@60% of 80kg @20 sec)

* Notes:

- Very long workout.  I switched up the order of clean extensions and rack power jerks, because I wanted to stay warm with the clean related exercises.  Last time, I started with the power jerks and went back to the clean pulls -- bad idea, as I started to cool down quickly, which made the clean pulls "off".

- Cleans went fairly well today and I stayed within the parameters of working within the 80-90% range of my 1RM.  This proved beneficial as it wasn't overly taxing and it gave me an opportunity to focus on form and speed.

- Another adjustment I made was to switch to clean extensions vice clean pulls.  I've noticed in my videos that when executing the clean pull in the amortization phase (shrug under), I'm dropping my chest towards the bar, which cascades in undo stress upon my low back and drastically changing the efficiency of my body mechanics.  Instead, I should focus on keeping my chest high and upright throughout the pull and shrug under.  Hopefully, the emphasis on the extension should help rectify this flaw.

- The rack power jerks were surprisingly easy but my shoulders and elbows were on FIRE from Monday's push press workout.  The dynamic-effort push presses were ridiculously light and I'm quite embarrassed at the amount of weight used, but I wanted to stay conservative and use only 60% of the weight from Monday's push press workout.  (Did I mention I was being a pussy and my elbows and shoulders were on FIRE?).  Give me a break!  It all starts with baby steps and eventually over the course of time, this weight shall go up.