2014JUN11 (BUL D3.W11)

105kg Power Snatch

Session A.

Power Snatch:

20 x bar work

55 x (3)2

65 x (2)2 (4:4:111)

77.5 x (1)2 (2:6:113)

87.5 x (1)2 (2:8:115)

92.5 x (1)2 (2:10:117)

97.5 x (1)2 (2:12:119) * ft. movement

102.5 x (1)2 (2:14:121) * dmax 1

107.5 x (F)2 (2:16:123)

87.5 x 1 (1:17:124) * ft. movement

95 x 1 (1:18:125)

102.5 x F (1:19:126)

102.5 x 1 (1:20:127)

105 x (F)2 (2:22:129)

85 x 1 (1:23:130)

90 x 1 (1:24:131)

95 x 1 (1:25:132)

100 x 1 (1:26:133)

105 x F (1:27:134) * ft. movement

105 x 1 (1:28:135) * no ft. movement * dmax 2

110 x (F)2 (2:30:137)

90 x (1)10 (10:40:147)

Reverse Hyper:

50 x 10 * roller

80 x 10 (10:50:157)

100 x (10)3 (30:80:187)

Notes:

- By far one of the strangest workouts that I've ever had, because I normally never move my feet during a snatch or power snatch; yet, today it happened automatically and I found it annoying, and it hindered my lifting.  I'm so confused right now.  Why did this start happening and, more importantly, is this a good thing or a bad thing?  Initially, I'm labeling this as a bad technical flaw as it hindered my lifting dramatically.  I can normally hit 110kg with ease without moving my feet, and due to this unconscious movement it rendered my top weight at 105kg -- frustration can not possibly describe my feelings!  I'm fucking PISSED!

137.5kg Front Squat

Session B.

Front Squat:

20 x bar work

55 x 3

77.5 x 3

97.5 x 2 (2:2:189)

117.5 x 1 (1:3:190) * dmax 1

87.5 x 3 (3:6:193)

107.5 x 2 (2:8:195)

127.5 x 1 (1:9:196) * dmax 2

97.5 x 3 (3:12:199)

117.5 x 2 (2:14:201)

137.5 x 1 (1:15:202) * dmax 3

115 x (2)2 (4:19:206)

* Notes:

- Super short workout to add some additional volume to the week.  Ideally, I'd like to front squat daily -- if I can manage to find the time.  This short session took approximately 30 minutes and I started to grind out at 137.5kg.  As such, I decided to deload down to 115k for a few extra reps and call it a day.  Overall, I'm pleased and I'll try to add some more front squats into my routine.