TRANSITION - DAY 1, WEEK 1 (2013JUN10)

Heaving Snatch Balance:

20 x bar work

50 x (3)2

70 x 3

81 x 3 (3:3:3)

83.5 x 3 (3:6:6)

86 x 3 (3:9:9)

88.5 x (3)2 (6:15:15)

Front Squat:

20 x bar work

70 x 5

102 x 5 (5:20:20)

105.5 x 5 (5:25:25)

111 x (3)3 (9:34:34)

Captains of Crush #1:

Left and Right Hand Ladder Down and Ladder Up - 5/4/3/2/1/1/2/3/4/5

* Notes:

- Back on the platform but with utmost caution in order to preserve and protect my lower back.  All weights used today were at 65% of 1RM or less.  It felt great to get the blood pumping and move under load — even if it was extremely light.  The heaving snatch balances were a piece of cake; however, they made me realize that I have a tendency of rotating my shoulders forward (anteriorly).  Thus, causing the majority of my missed snatches forward.  I plan on focusing on the heaving snatch balance for the next couple of weeks so that my overhead position becomes SOLID!  Hopefully, this will help resolve this nagging issue.

- Front squats were a breeze, as they weren’t terribly heavy, but that was done purposefully.  I don’t want to re-injure nor aggravate my existing condition, so 65% or less was prescribed for front squats as well.

- All in all, a great day to lift.  The workout took 30 minutes to complete, which is conforms to my goal of keeping these workouts under 45 minutes.  I’m looking forward to working out again tomorrow.