RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 4 (2013MAR22)

2013MAR22 from Bison Barbell Club on Vimeo.

Snatch:
20 x bar work
50 x (3)2
70 x 3
82.5 x 3 (3:3:3)
95 x 3 (3:6:6)
102.5 x 3 (3:9:9)
110 x 3 (3:12:12)
117.5 x 1 (1:13:13)
117.5 x (F)2 (2:15:15)
117.5 x 2 (2:17:17)

Snatch Extension:
122.5 x 5 (5:22:22)
127.5 x 5 (5:27:27)
132.5 x (1)5 (5:32:32)

Back Squat:
90 x 5
115 x 5 (5:37:37)
122.5 x 5 (5:42:42)
132.5 x 5 (5:47:47)
142.5 x 5 (5:52:52)
152.5 x 5 (5:57:57)
162.5 x 3 (3:60:60)
165 x 1 (1:61:61)

Push Press:
72.5 x (1)5 (5:66:66)
85 x (1)5 (5:71:71)
92.5 x (1)5 (5:76:76)
102.5 x (1)5 (5:81:81)
107.5 x (1)5 (5:86:86)
112.5 x (1)5 (5:91:91)

* Notes:

- Quite possibly the longest freaking workout in the history of weightlifting.  This bear of a workout took 2 hours to complete and I'm exhausted.  I wasn't overly pleased with my snatch effort, as the two misses at 117.5kg were due to a "Jedi-mind-fuck" placed upon myself.  For some odd, unexplainable reason a miss got into my head and negatively affected my two attempts at 117.5kg.  After clearing my mind the 117.5kg went up without any issues.  Another reminder of how much the mind plays in your success on the platform.

- Snatch extensions were heavy; especially, at 132.5kg.  I haven't performed a snatch extension or snatch pull with a weight over 100% of my current snatch PR in a long time and it was revealing and humbling.  The weight didn't want to cooperate and I found myself struggling with 132.5kg -- a weight that I use to previously handle with ease.

- By the time I reached the back squats, I was tired, frustrated and apprehensive about placing myself under a heavy load.  The squats initially were tough, because I couldn't find the proper groove to drive out of the hole, but once I got my legs underneath me, it was smooth sailing -- until I reached 162.5kg.   At this point, the weight was heavy and I started to feel myself drift forward through the ascent -- a clear sign that my technique/form was negatively affected by the heavy weight.  Therefore, I decided to pull the plug at 165kg for a single.

- Push presses were an exercise of concern, because it was this very exercise which caused my back injury 10 days ago.  I was very calculated and deliberate with my weight increases and with each rep -- focusing on shortening the dip and driving through my heels in the drive while continuing and finishing the drive with my shoulders and arms.  They were tough but through the grace of God, I somehow managed to finish with 112.5kg.