TRANSITION - DAY 4, WEEK 1 (2013JUN14)

130kg about to be launched!

18" Block Clean + Squat Jerk:
20 x bar work
55 x (3)2
75 x 3
85 x 3
95 x (1+1)3 (6:6:124)
100 x (1+1)3 (6:12:130)
105 x (1+1)3 (6:18:136)
115 x (1+1)3 (6:24:142)
120 x (1+1)1 (2:26:144)
125 x (1+1)1 (2:28:146)
130 x (1+F)2 (2:30:148)
130 x (1+1)1 (2:32:150)

Front Squat:
20 x bar work
75 x 5
105 x 5 (5:37:155)
120 x 3 (3:40:158)
125 x 3 (3:43:161)
130 x 3 (3:46:164)

Rolling Thunder:
42.5 x 5 (Segment 1)
45 x 3
47.5 x 1
45 x 5 (Segment 2)
47.5 x 3
50 x 1
47.5 x 5 (Segment 3)
50 x 3
52.5 x 1

* Notes:

- Fairly long workout but very productive.  My low back is slowly getting better.  Stretching the psoas at the advice of, my friend, and fellow Marine, Thomas Thatcher has helped dramatically.  The two missed jerk attempts at 130kg were a direct result of me being a complete pussy and not committing myself under the bar.  Plus, I'm still remaining rather hesitant and cautious with babying my back.  The clean felt really easy; yet, there was one which felt very forward in the reception.

- Front squats were a breeze up to 130kg for a triple and the Rolling Thunder was 2.5kg lower than my previous workout.  I want to ramp up, ramp back, and then ramp up again with the rolling thunder.  Therefore, you'll see the undulation of weights going up then back down in the coming weeks.

- All in all, I'm very happy with today's workout and, now, it's time to mobilize and stretch.