DELOAD - DAY 4, WEEK 4 (2013FEB01)

Snatch + Overhead Squat:
20 x bar work
50 x (3+3)2
65 x 3+3
78 x (1+1)3 (6:6:153)
84.5 x (1+1)3 (6:12:159)
91 x (1+1)3 (6:18:164)

Snatch Extension:
104 x 3 (3:21:167)
110.5 x 3/3/3/3 (12:33:179)
117 x 3 (3:36:182)

Back Squat (D.E.):
20 x bar work
70 x 3
100 x 3
120 x 10 x 2 (20:56:202)

* Notes:

- Fun day on the platform.  Had a good friend, Josh Deschenes, drop by to lift.  Even though we both did our own separate workouts, it was nice to have some company.  However, he did join me in the dynamic-effort back squats.  Brutal!

- Snatch + Overhead Squats (OHS) were novel and enjoyable.  I haven't done a "traditional" overhead squat in a long time, aside from the normal OHS you would perform while recovering from a snatch.  It was fun, and training lately -- even though I'm in a deload week -- has been a breath of fresh air.

- Adding complexes to my program definitely helps in capitalizing on my time, and provides added intensity and volume to my workouts.  It gives me the most bang for my weightlifting buck.  Consider this, today's workout was done in 45 minutes -- this makes me happy, happy because it gives me more time to eat and recover.