RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 3 (2013MAR17)

Power Snatch:
20 x bar work
50 x 3
65 x 3
82.5 x 3 (3:3:3)
85 x 3 (3:6:6)
87.5 x 3 (3:9:9)
90 x 3 (3:12:12)

Snatch High Pull:
102.5 x 5 (5:17:17)
105 x 5 (5:22:22)

Back Squat:
20 x 5
60 x 5
90 x 5
122.5 x (5)4 (20:42:42)

Push Press:
20 x 5
50 x 5
70 x 5 (5:47:47)
72.5 x 5 (5:52:52)
75 x 5 (5:57:57)
90 x 1 (1:58:58)
100 x 1 (1:59:59)
125 x F (1:60:60)

* Notes:

- Nothing overly spectacular, nor exceptional with today's workout.  The main focus of effort for week 3 is to unload.  Therefore, "speed development" or "speed strength" is the name of the game.  Nothing terribly heavy but more emphasis on moving the barbell as fast as humanly possible.