RUSSIAN MODIFIED TRAINING - DAY 3A, WEEK 9 (2013MAY06)

Change is good.

18" Block Snatch:
20 x bar work
50 x (3)2
70 x 3
82 x 3 (3:3:170)
95 x F (1:4:171)
95 x 3 (3:7:174)
103 x 2 (2:9:176)
108 x F (1:10:177)
108 x 2 (2:12:179)
110 x F (1:13:180)
110 x 2 (2:15:182)
112 x (F)2 (2:17:184)
112 x 1 (1:18:185)
112 x F (1:19:186)
112 x 1 (1:20:187)
114 x (F)2 (2:22:189)
108 x (F)3 (3:25:192)
108 x 1 (1:26:193)
108 x (F)2 (2:28:195)
108 x 1 (1:29:196)

18" Block Power Snatch:
95 x 3 (3:32:199)
96 x 3 (3:35:202)
97 x 3 (3:38:205)

* Notes:

- Sometimes you feel like a nut...sometimes you don't.  Today was a diaster on the platform.  My hips were on FIRE from yesterday's failed 150kg hang clean attempts and it botched today's workout.  Aside from my hips being inflammed, I couldn't consecutively or consistently connect a snatch past 110kg.  My elbows felt irritated, and my shoulders were extremely soft today.  Most of the missed snatches were a direct result of the softness in the upper body and tightness in the legs -- not to mention the mental "mind-fuck" which insued.  Regardless, it's another day down and I plan on taking it easy tomorrow with only back squats.  Hopefully, this will work as an "active" day of rest since I'm only prescribed to squat 153kg for doubles.  Should be an easy day -- but tomorrow will only tell.