RUSSIAN MODIFIED TRAINING - DAY 4B, WEEK 10 (2013MAY22)

Rolling Thunder with 50kg.

Back Squat:
20 x bar work
60 x (3)2
100 x 3
120 x 3 (3:3:233)
130 x 3 (3:6:236)
140 x 3 (3:9:239)
150 x 2 (2:11:241)
160 x 2 (2:13:243)
165 x 2 (2:15:245)
170 x 2 (2:17:247)
175 x 2 (2:19:249)

Behind the Neck Snatch Grip Sotts Press + Overhead Squat:
20 x bar work
30 x (5+1)1
40 x (3+0)1 (3:22:252)
43 x (3+0)1 (3:25:255)
46 x (3+0)1 (3:28:258)
49 x (3+0)1 (3:31:261)
52 x (3+0)1 (3:34:264)

Rolling Thunder:
40 x 10s L
40 x 10s R
50 x 10s L
50 x 8s+2s R
50 x 10s L
50 x 6s+4s R

Captains of Crush #1:
9 L
10 R

* Notes:

- Exhausted today from a very sleepless night.  Felt slow in the squats and the Sotts press combination wasn't as heavy as I'd expected; however, this was the first time executing this lift -- so was very conservative.

- You might notice the inclusion of grip exercises following my workouts.  I want to increase my capacity to lift heavy weights and it all starts from the hands and having a secure grip.  Therefore, I shall include one or two grip related exercises after each session.