2016APR27 (OTC4 D1A.W4)

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x bar work
30 x (1+3+1)1
35 x (1+3+1)1
40 x (1+3+1)1
45 x (1+3+1)1
50 x (1+3+1)1

Snatch:
55 x 3
65 x 3
75 x 3
85 x 3
95 x 1/1/1
100 x 1
102.5 x 1
105 x 1
97.5 x M/1/1/M/1

105kg Snatch

Snatch Pull:
112.5 x 5
117.5 x 5
122.5 x 5

Kang Squat:
20 x 5
55 x (5)3

Standing Band Press Down:
Orange x (10)4

Standing Band Internal/External Cuban Curl:
Purple x (20/20)3

* Notes:

- Sluggish and weak best describe how I felt on the platform today.  My left knee was giving me hell throughout the workout and my low back and right shoulder were revolting as well.  I swear this sport will be the death of me.  I did manage to snatch up to 105kg for a single, even though, the program called for triples.  I decided after 85kg to switch to singles because I just didn't have enough "legs and back" to get through the lifts.  Therefore, instead of subjecting myself to a high probability of failure, I decided to slow things down with singles and actually focus on making quality lifts.  It turned out fairly well.