RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 10 (2013MAY12)

Moving down.

Snatch Pull + Snatch:
20 x bar work
50 x (3+1)2
70 x (3+1)1
80 x (3+1)1 (4:4:4)
90 x (3+1)1 (4:8:8)
100 x (3+1)1 (4:12:12)
110 x (3+1)1 (4:16:16)
115 x (3+F)1 (4:20:20)
115 x (0+1)1 (1:21:21)
115 x (3+1)1 (4:25:25)
115 x (3+F)1 (4:29:29)
115 x (0+F)1 (1:30:30)
115 x (0+1)1 (1:31:31)
115 x (3+F)1 (4:35:35)
115 x (0+1)1 (1:36:36)

Clean + Front Squat + Push Press:
60 x (1+3+3)1
80 x (1+3+3)3 (21:57:57)

Clean + Split Jerk:
80 x 1
90 x 1 (1:58:58)
100 x 1 (1:59:59)
110 x 1 (1:60:60)
120 x 1 (1:61:61)

* Notes:

- Fun day on the platform after a two day break.  The snatch pull + snatch complex was hard.  Trying to stay focused and tight, and nailing a snatch after three pulls is a bitch!  I only managed to successfully complete one set at the prescribed weight of 115kg.

- The clean complex was very easy and I tried my best to focus on the quick but deliberate dip/drive to propel the barbell overhead.  It worked about 90% of the time, the other 10% was "off" due to an overly aggressive dip resulting in a slight bar crash in the "drive" portion of the lift.

- The clean and jerk wasn't prescribed in the workout but I added it to work on my speed.  All in all, a great day!