RUSSIAN MODIFIED TRAINING - DAY 3A, WEEK 10 (2013MAY18)

Our future sub-48kg lifter.

Push Press + Squat Jerk:
20 x bar work
50 x (1+1)5
60 x (1+1)3
80 x (1+1)3 (6:6:125)
85 x (1+1)3 (6:12:131)
90 x (1+1)3 (6:18:137)
95 x (1+1)3 (6:24:143)

Front Squat:
95 x 3
105 x 3 (3:27:146)
110 x (3)5 (15:42:161)

* Notes:

- Had to make some adjustments to the order and prescribed exercises for today, because my wife had a baby girl on Thursday morning.  Originally, the program called for block snatches and block power snatches; however, after nearly 72 hours with very little sleep, I couldn't rationally expect myself to snatch 120kg+ (90%) without some form of epic failure or injury.  Therefore, I decided to alter the plan and proceed with a push press + squat jerk combination done at a relatively light weight (60-65%), and finish the workout with some quick (speed work style) front squats -- also at (60-65%).  I'll either attack the snatches tomorrow or on Monday -- based upon my recovery and sleep.  It was great to get back on the platform and move, even with these sub-maximal weights.  I'm looking forward to getting back into the groove of training within the next few days -- if not earlier.