2018DEC28 (WEN5/3/1 D3.W3.C10)

Snatch Pull:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:26)
110 x 3 (3:6:29)
120 x 2 (2:8:31)

Snatch:
50 x (3)2
60 x 2
70 x 1
60 x 3
80 x 2 (2:10:33)
100 x 1 (1:11:34)
90 x 3 (3:14:37)
110 x (1)4 (4:18:41)
120 x M
90 x (2)3 (6:24:47)

110kg Snatch

Snatch Pull:
110 x 3 (3:27:50)
120 x 2 (2:29:52)
125 x 2 (2:31:54)
130 x 2 (2:33:56)

Notes:

- Today, I was able to snatch 110kg for four singles.  This is the most that I've snatched consecutively in a very long time.  I'll attribute it to three main factors from most relevant to least.  First, heavy squatting with near maximal weights with a sound periodization program.  Second, accessory work; specifically, with emphasis on the shoulders and core has paid huge dividends with stability and injury prevention.  Finally, patience in my lifts and programming.  In the past, I was known to break many "unwritten rules" regarding the lifts so that I could make attempts that were too heavy.  Learning to take my time and focus more on the proper execution of the lifts has definitely paid off with more consistent lifting and the drastic reduction of injuries.