RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 3 (2013MAR20)

18" Block Clean + Squat Jerk:
20 x bar work
50 x (1+1)3
75 x (1+1)3
90 x (1+1)3 (6:6:148)
97.5 x (1+1)3 (6:12:152)
105 x (1+1)3 (6:18:158)

18" Block Power Clean:
90 x 5 (5:23:163)
95 x 5 (5:28:168)

Front Squat:
20 x 5
75 x 5
95 x 5
105 x 5 (5:33:173)
115 x 5 (5:38:178)

* Notes:

- Finally finished with the "unloading week" and will soon return to increasing the volume and intensity starting either tomorrow or Friday.  Today's workout was a breeze.  As such, I decided to include squat jerks into the workout vice the prescribed split and/or power jerk.  The block power cleans started getting heavy toward the final reps at 95kg and the front squats were very easy.

 

2013MAR20 from Bison Barbell Club on Vimeo.