2014JAN02 (BUL D1.W20)

Session A.

Back Squat:
20 x bar work
65 x (3)2
75 x (3)2
85 x 3 (3:3:3)
100 x 1 (1:4:4)
100 x 2 (2:6:6)
100 x 3 (3:9:9)
110 x 1 (1:10:10)
110 x 2 (2:12:12)
110 x 3 (3:15:15)
120 x 1 (1:16:16)
120 x 2 (2:18:18)
120 x 3 (3:21:21)
130 x 1 (1:22:22)
130 x 2 (2:24:24)
130 x 3 (3:27:27)
140 x 1 (1:28:28)
140 x 2 (2:30:30)
140 x 3 (3:33:33)

Crossover Rehab Exercises:
Yellow x 20

Captains of Crush:
T x (10)2
1 x (3)3
1.5 x (2)3

* Notes:

- Had to drop the "minimum" requirement from my workouts for the time being because my low back and shoulders don't have the capacity to meet these requirements.  Instead, I'm going to focus on form and volume until things resolve.  It's been over a week with the low back issues and it's been a struggle under the bar.  I'm hoping that using relatively lighter weights but still performing the workouts will help in it's recovery.

Session B.

12" Block Power Snatch:
20 x bar work
55 x (3)2
65 x 2 (2:2:35)
75 x (1)2 (2:4:37)
85 x 1 (1:5:38)
90 x 1 (1:6:39)
80 x 1 (1:7:40)
85 x 1 (1:8:41)
90 x 1 (1:9:42)
95 x 1 (1:10:43)
90 x 1 (1:11:44)
95 x 1 (1:12:45)
100 x (F)2 (2:14:47)
80 x (1)2 (2:16:49)
82.5 x (1)2 (2:18:51)
85 x (1)2 (2:20:53)
87.5 x (1)2 (2:22:55)
90 x (1)2 (2:24:57)
92.5 x (1)2 (2:26:59)
95 x (1)2 (2:28:61)
97.5 x (1)2 (2:30:63)
100 x (1)2 (2:32:65)
102.5 x (F)2 (2:34:67)

Crossover Rehab Exercises:
Yellow x 20

* Notes:

- Sore low back + block power snatches = apprehension in getting under the bar.  I found some time to get another session done and decided on block power snatches to help avoid having to bend over as much -- it hardly made a difference.  The first initial waves went well but I failed at 100kg -- mostly due to catching the previous 95kg a little wonky with my injured shoulder.  As such, hesitation and apprehension set in and 100kg was never going to happen.  Instead, I had to cut back to 80kg and slowly (by way of 2.5kg increases) work back up to 100kg which wasn't a problem with the more deliberate and conservative weight increase.