RUSSIAN MODIFIED TRAINING - DAY 3A, WEEK 12 (2013JUN05)

2013JUN05 from Bison Barbell Club on Vimeo.

Clean + Split Jerk:
20 x bar work
50 x (1+1)3
75 x (1+1)2
105 x (1+1)1 (2:2:98)
113 x (1+1)1 (2:4:100)
120 x (1+1)1 (2:6:102)
128 x (1+1)1 (2:8:104)
135 x (1+1)1 (2:10:106)
143 x (1+1)1 (2:12:108)
150 x (1+F)1 (2:14:110)
150 x (1+1)1 (2:16:112) PR
155 x (F+0)2 (2:18:114)

Clean Extension:
158 x 3 (3:21:117)
161 x 3 (3:24:120)
164 x 3 (3:27:123)
167 x 3 (3:30:126)
170 x 3 (3:33:129)

* Notes:

- New clean and jerk PR of 150kg.  FINALLY!  There is an old axiom in the Marine Corps:  "If you want exemplary performance from your Marines ensure they are:
1 - a little tired;
2 - a little hungry; and
3 - a little pissed off!"

Well, truth be told, I've had approximately 1 hour of sleep in the last 18 hours; absolutely nothing to eat besides two cups of bulletproof coffee and 4 tablespoons of Kerry Gold butter; and I'm pissed at my previous performance in the snatch -- so it was time for redemption!  150kg can now suck my DICK!  BOOM!  Watch out 160kg, you're next!