TRANSITION - DAY 3, WEEK 1 (2013JUN12)

Heaving Snatch Balance:

20 x bar work

50 x (3)2

70 x 3

82 x 3 (3:3:84)

85 x 3 (3:6:87)

88 x 3 (3:9:90)

89 x 3 (3:12:93)

90 x 3 (3:15:96)

Front Squat:

70 x 5

105 x 5 (5:20:101)

108 x 5 (5:25:106)

111 x 3 (3:28:109)

119 x 3 (3:31:112)

120 x 3 (3:34:115)

121 x 3 (3:37:118)

Captains of Crush #1:

Left and Right Hand - 6/5/4/3/2/1/1/2/3/4/5/6

* Notes:

- Simple and effective workout.  Still trying to nurse a bad back and maintain some strength.  Heaving snatch balance was slightly forward and off today but I managed to complete them successfully due to the lighter weight.  Heavier weights would have resulted in epic misses.  Turning the wrists over and nearly hyper-extending the wrists and elbows is paramount.

- Front squats were easy, so I ventured a little further with the weight — around the 70% mark.