RUSSIAN MODIFIED TRAINING - DAY 4A, WEEK 10 (2013MAY21)

2013MAY21 from Bison Barbell Club on Vimeo.

18" Block Clean:
20 x bar work
60 x (3)2
75 x 3
90 x 2 (2:2:200)
105 x 2 (2:4:202)
113 x 2 (2:6:204)
120 x 2 (2:8:206)
130 x 2 (2:10:208)
133 x 2 (2:12:210)
136 x F (1:13:211)
136 x 1 (1:14:212)
139 x 1 (1:15:213)
142 x 1 (1:16:214)
145 x 1 (1:17:215) PR
133 x 1 (1:18:216)
136 x F (1:19:217)
136 x 1 (1:20:218)

18" Block Power Clean:
110 x 1 (1:21:219) (Segment 1)
113 x 1 (1:22:220)
116 x 1 (1:23:221)
110 x 1 (1:24:222) (Segment 2)
113 x 1 (1:25:223)
116 x 1 (1:26:224)
110 x 1 (1:27:225) (Segment 3)
113 x 1 (1:28:226)
116 x 1 (1:29:227)
110 x 1 (1:30:228) (Segment 4)
113 x 1 (1:33:229)
116 x 1 (1:34:230)

Captains of Crush #1:
L x 10 x 3
R x 10 x 3
L x 10s x 3
R x 10s x 3

* Notes:

- Wasn't sure about today.  I awoke feeling extremely sore in my knees and hips.  My mid to upper back were very tight today from the endless hours of holding a baby -- that's pretty "manly" of me to blame the baby.  Either way, I was tight and tired; however, I got through the workout without much issue.  I did have a miss at 136kg -- twice and it was all mental.  One thing to always remember -- NEVER TAKE A WEIGHT FOR GRANTED!  You might have successfully cleaned, snatch, squatted, etc... whatever weight; but, because you've done it before doesn't automatically mean you'll successfully lift it again.  Stay focused and treat every lift like it's the very first!  Complacency has no place on the platform!  Clear your mind and make the lift!

- One additional note, after reviewing my log book, I noticed that the 145kg block clean is a new PR.  Only a 2 kilo increase but I'll take the two and be happy with it.  Strong is Happy!