LOAD - DAY 3, WEEK 1 (2013FEB14)

Owning 160kg in the Rack Clean Extension.

Zydrunas Press:
*H1TP*
20 x 5/5/5
40 x 5
50 x 3
60 x 3
65 x 3 (3:3:122)
67.5 x 3 (3:6:125)
70 x 3 (3:9:128)
72.5 x 3 (3:12:131)
75 x 2/F (2:14:133)
78 x 1 (1:15:134)
62.5 x 5/4/3 (12:27:146)
65 x 2 (2:29:148)
67.5 x 1 (1:30:149)

Rack Clean Extension:
* H2TP *
70 x 3
110 x 3 (3:33:152)
130 x 3 (3:36:155)
140 x 3 (3:39:158)
150 x 3 (3:42:161)
160 x 3/3/3/3 (12:54:173)

Snatch High Pull:
60 x 3
80 x 3 (3:57:176)
100 x 3/3 (6:63:182)
110 x 3/3 (6:69:188)
120 x 3 (3:72:191)

* Notes:

- Great workout today.  Love the Zydrunas Press.  It's extremely challenging but makes you focus on driving the bar up with the shoulders and triceps while concentrating on the timing necessary to push your head through the press.  It's freaking awesome and now one of my favorite exercises for the shoulders, triceps, and developing an aggressive lockout in the press.  I maxed out at 78kg which is weak as hell but it's 60% of my snatch.  As such, I decided to wave down to 80% of 78kg and start waving back up for some added volume -- good decision on my part as the 65kg for 5 was crazy easy!

- Rack clean extensions were a walk in the park and I felt BISON STRONG pulling on 160kg for triples; albeit, this was from a rack which removed the earlier (1st pull) phase of the lift.  But, I'm happy nonetheless.  Furthermore, the Castro Bar from Rogue is holding up very well to the abuse from the rack.  Even with 160kg, it snaps back as straight as an arrow, which is promising!

- Snatch high pulls were done focusing on extending from the toes to the shoulders through the final stage of the 3rd pull.  I got the barbell up fairly high (low to mid chest) but found myself subtly reverting back to the Chinese snatch pulls -- this is a "no, no".  Therefore, I decided not to push past 120kg.  Either way, today was a fun and enjoyable day on the platform.  I'm looking forward to tomorrows scheduled day or rest and the new toys which are scheduled to arrive!!!