RUSSIAN MODIFIED TRAINING - DAY 3, WEEK 1 (2013MAR09)

12" Block Snatch:
55 x 3
62.5 x 3
72.5 x 3
82.5 x 3 (3:3:162)
92.5 x 3 (3:6:165)
95 x 3 (3:9:168)
97.5 x 3 (3:12:171)

12" Block Power Snatch:
75 x 5
82.5 x 5 (5:17:176)
85 x 5 (5:22:181)
87.5 x 5 (5:27:186)

Paused Back Squat:
20 x 5
95 x 5
115 x 5 (5:32:191)
123.5 x 5 (5:37:196)
130 x 5 (5:42:201)
138.5 x 5 (5:47:206)

* Notes:

- Short but intense workout.  Block snatches initially were forward causing me to receive the bar on the ball of my feet -- not good.  Thankfully, the weight was relatively light, allowing for immediate adjustments without much strain; however, as the sets and reps progressed I found myself back on the mid-foot -- very good.

- Paused back squats were troublesome in the earlier sets, as it took me a little longer to warm up, but I ended on a high note with 138.5kg x 5.

- Volume has drastically been reduced today (by 50%), considering I was averaging 80 reps for the past two days.