2014JUN23 (BUL D1.W13)

160kg Front Squat

Session A:

Front Squat:
20 x bar work
60 x (3)2
80 x (3)2
100 x 3 (3:3:3)
120 x 2 (2:5:5)
140 x 1 (1:6:6) * dmax 1

110 x 3 (3:9:9)
130 x 2 (2:11:11)
150 x 1 (1:12:12) * dmax 2

120 x 3 (3:15:15)
140 x 2 (2:17:17)
160 x (F)2 (2:19:19)
160 x 1 (1:20:20) * dmax 3

133 x (2)2 (4:24:24)

* Notes:

- Used the new hand placement for the front squats, which I learned at this weekend's Russian seminar by keeping a closed grip on the bar as I squat.  This was incredibly difficult at first, but with some mobility drills and stretching I was able to slowly find some comfort in the position.  However, due to the new hand placement, it pushed the barbell further in towards my throat and I had a terrible time with maintaining a clear head as the barbell kept cutting off circulation thereby causing dizziness.

125kg Block Clean + Power Jerk

Session B:

18" Block Clean + Power Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2 (4:4:28)
90 x (1+1)2 (4:8:32)
100 x (1+1)1 (2:10:34)
105 x (1+1)1 (2:12:36)
110 x (1+1)1 (2:14:38)
115 x (1+1)1 (2:16:40)
120 x F (1:17:41)
120 x (1+1)1 (2:19:43)
125 x (1+1)1 (2:21:45) * dmax
127.5 x (F)2 (2:23:47)

120kg Block Clean Extension + Clean + Power Jerk

18" Block Clean Extension + Clean + Power Jerk:
110 x (1+1+1)5 (15:38:62)
112.5 x (1+1+1)1 (3:41:65)
115 x (1+1+1)1 (3:44:68)
117.5 x (1+1+1)1 (3:47:71)
120 x (1+1+1)1 (3:50:74)
122.5 x (1+F+0)1 (2:52:76)

110 x (1+1+1)1 (3:55:79)
111 x (1+1+1)1 (3:58:82)

Reverse Hyper:
50 x 10 * roller
80 x 10 (10:68:92)
100 x (10)3 (30:98:122) * dmax

* Notes:

- Brutal second session with plenty of cleans and power jerks off the blocks.  I'm still trying to get use to the foot movement (again).  It's becoming more and more comfortable, especially with the new technique that I learned from the Russian training camp.  However, it still feels odd at times and I find myself over thinking the cue to slide/stomp my feet outwards to receive the barbell, which inevitably causes a missed lift.