RUSSIAN MODIFIED TRAINING - DAY 4A, WEEK 4 (2013MAR28)

2013MAR28 from Bison Barbell Club on Vimeo.

18" Block Clean:
20 x bar work
50 x (3)2
75 x 3
90 x 3 (3:3:259)
105 x 3 (3:6:262)
113.5 x 3 (3:9:265)
121 x 3 (3:12:268)
123.5 x 3 (3:15:271)
126 x 1 (1:16:272)
128.5 x 1 (1:17:273)
131.5 x 1 (1:18:274)
134.5 x 1 (1:19:275)
138.5 x (F)2 (2:21:277)
136.5 x F (1:22:278)
136.5 x 1 (1:23:279) PR

18" Block Power Clean:
90 x 5 (5:28:284)
95 x 5 (5:33:289)
100 x 5 (5:38:294)
105 x 1 (1:39:295)
110 x 1 (1:40:296)
115 x 1 (1:41:297)
120 x 1 (1:42:298)
125 x 1 (1:43:299)
130 x 1 (1:44:300) PR
135 x (F)2 (2:46:302)
90 x 5 (5:51:307)

* Notes:

- Due to time constraints and personal choice, I decided to cut the prescribed workout in half.  Further, I modify the block power cleans by extending past the prescribed 3 sets of 5 reps to establish a new block power clean PR.

- Initially, the workout was tough going; especially, with the 18" block clean.  I felt myself steadily shifting forward and receiving the bar near the ball of my feet, which drastically altered my receiving position (rack position) and strained my right wrist.  It felt stiff before the start of the cleans and the less than ideal receptions at 121kg and 123.5kg aggravated an already inflexible wrist.

- Surprisingly, I made a new 18" block clean PR at 136.5kg and a new 18" block power clean PR at 130kg.  What's intriguing is the 6.5kg difference between the two.  The weights used for the full clean should be significantly higher; thus, revealing a blatant weakness!  I need to focus on aggressively pulling myself under the barbell during the third pull; otherwise, this problem will never resolve.

- Nevertheless, a 136.5kg clean from the blocks and a 130kg power clean from the blocks are fairly respectable numbers.  I'm looking forward to finishing the remaining workout tomorrow with front squats and rack jerks.  Strong is Happy!