TRANSITION - DAY 2, WEEK 1 (2013JUN11)

18” Block Clean + Squat Jerk:

20 x bar work

50 x ((1+1)3)2

70 x (1+1)3

80 x (1+1)3

90 x (1+1)3 (6:6:40) 

94 x (1+1)3 (6:12:46)

98 x ((1+1)3)3 (18:30:64)

Front Squat:

98 x 5

105 x 5 (5:35:69)

111 x 5/4/3/2 (14:49:83)

Rolling Thunder:

40 x 5 (Segment 1)

45 x 3

50 x 1

42.5 x 5 (Segment 2)

47.5 x 3

52.5 x 1

45 x 5 (Segment 3)

50 x 3

55 x 1

* Notes:

- Quick and simple workout.  Spent most of my time mobilizing and stretching my back, hips and hamstrings.  The block clean + squat jerk slowly became more of a modified power jerk as the weight increased.  The depth of my reception was still approximately 1/2 squat — so I lean more towards calling it a squat jerk, as opposed to a power jerk.

- Front squats were easy but my legs were a little stiff from yesterday’s workout.  Namely, my quads were tight and my knees had some residual ache to them.  Otherwise, the front squats were “business as usual”.

- Rolling Thunder was fun, as I did three separate “segmented” waves up and back to finish the day with 55kg per hand.