2014JUN18 (BUL D3.W12)

152.5kg Front Squat

Front Squat:
20 x bar work
52.5 x 3
72.5 x 3
92.5 x 2 (2:2:156)
112.5 x 1 (1:3:157)

92.5 x 3 (3:6:160)
112.5 x 2 (2:8:162)
132.5 x 1 (1:9:163) * dmax 1

102.5 x 3 (3:12:166)
122.5 x 2 (2:14:168)
142.5 x 1 (1:15:169) * dmax 2

112.5 x 3 (3:18:172)
132.5 x 2 (2:20:174)
152.5 x 1 (1:21:175) * dmax 3

127 x (2)2 (4:25:179)

120kg Snatch Recovery

Snatch Recovery:
20 x bar work
60 x 3
70 x 2
80 x 2 (2:27:181)
90 x 2 (2:29:183)
100 x 1 (1:30:184)
110 x 1 (1:31:185)
120 x 1 (1:32:186) * dmax
130 x (F)2 (2:34:188)

115kg Block Snatch

12" Block Snatch:
60 x (1)2 * extended hold in bottom
70 x (1)2 (2:36:190)
80 x 1 (1:37:191)
85 x 1 (1:38:192)
90 x F (1:39:193)
90 x 1 (1:40:194)
95 x 1 (1:41:195)
100 x 1 (1:42:196)
105 x 1 (1:43:197)
110 x 1 (1:44:198)
115 x 1 (1:45:199) * dmax
120 x (F)2 (2:47:200)

100 x 1 (1:48:201)
105 x 1 (1:49:202)
110 x F (1:50:203)
110 x 1 (1:51:204)
115 x 1 (1:52:205)
120 x (F)4 (4:56:209)

* Notes:

- A very long workout.  I thought about breaking the session in two but after doing the front squats I forged ahead and ended with over 1 1/2 hours of training.  I'm exhausted and a bit frustrated at my numbers.  I did front squat 152.5kg for an additional 2.5kg from yesterday -- success!  Now, for the snatch recovery and block snatches -- not a success.

- The snatch recovery seemed "off" today.  Was it the front squats prior; maybe some lingering fatigue; or because I was feeling lazy?  Who knows, all I know is that my numbers were 17.5kg off my high of 137.5kg and 10-15kg off my norm.

- Block snatches were awesome even though I didn't get up to the magical weight of 120kg; however, the sets leading up to the missed attempts at 120kg were rock solid!  Literally, zero foot movement and extremely secure and stable in the receiving position.  I was very pleased by this.  Ideally, I would have preferred a 120kg snatch but it wasn't in the cards today -- probably due to all the additional volume leading up to the block snatches.