First Double Training Session - Training Progression: Week 5, Day 2

A.M Session

Front Squat
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 1 Rep @ 90%

1 Set of 4 Reps @ 80%
1 Set of 1 Rep @ 90%

1 Set of 4 Reps @ 80%
1 Set of 1 Rep @ 90%

Hang Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 3 Reps @ 80%

Hang Clean + Jerk
1 Set of 3 Hg.Cl. + 1 Jr. @ 60%
1 Set of 3 Hg.Cl. + 1 Jr. @ 70%
3 Sets of 3 Hg.Cl. + 1 Jr. @ 80%

Clean Pull
5 Sets of 4 Reps @ 90%

PM Session

Back Squat
Work up to 1 Rep Max
Progression is as follows:
90kg
105kg
120kg
130kg
135kg (Fail)
135kg (Fail)

2 Sets of 3 Reps @ 80% of Today's Max

Daily Volume: 94
Weekly Volume: 223

Today was my first day at doing a double session with a break.  I was feeling pretty beaten up from yesterday's training, but front squats felt strong.  Go figure.  Most likely due to less torque on the hips, front squats don't irritate my hips as much as back squats.

The fatigue from yesterday showed up in the snatches, however, as I missed 5 out of 20 snatches.  Cleans at 80% felt solid and easier than previously.

My second session of squatting was pretty underwhelming, as I could only hit 135kg.  At least we know the training is effective.  Programming squatting like this does 2 things. 1) It shocks the CNS, which is needed from time to time in training to adapt and improve.  2) It lets the coach know how the training is effecting the athlete.  If the athlete were able to PR at this point, the training is not enough and more volume is needed.  If the athlete is failing at less than 80%, the volume may be too much.

While I was frustrated at my squatting this afternoon, it should be nothing to worry about.  Keep thinking big picture!  If the same thing happens to you, do the same.  Always keep your focus and realize that weightlifting and training is long term and big picture.