Training Progression: Week 3, Day 1 - Bad Day/Good Day

Back Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 1 Rep @ 85%
3 Sets of 4 Reps @ 80%

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%

Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%

Push Press
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 65%

Snatch Pulls
1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%

Good Mornings
4 Sets of 8 Reps

Daily Volume: 118
Weekly Volume: 118

Man o man, today was a really long training day!  I was supposed to do 4x4 back squat at 85%, but could only get one rep, so I did 4x4 @ 80% instead.  Still a struggle, so wasn't very happy...at all.  Ultimately, I need to eat more and gain probably 5 more kgs.

Since we're on the topic of squatting, I want you guys to read this article about foot position.  To be brief, it breaks down the foot position in the squat.  I like article because it provides biomechanical explanations for why squatting with toes out is more advantageous for weightlifters, as opposed to toes forward which is more applicable to rehab.

Now back to my training. HA!  My snatches felt strong, but I still was jumping back, which is starting to get very very annoying because this did not use to be an issue of mine.  Aggressive pull under, fast feet!  Aggressive pull under, fast feet!  I made all my lifts though which is still a positive.

I made my clean @ 90%, but missed the jerk.  It's been over a month since I've cleaned that heavy, so while it was heavy, I was happy to get that heavy again.  I love when the volume is light, but the intensity is high!

As a weightlifter or athlete of any kind, you have to take the good with the bad, and today was a perfect example of that.

90% Snatch - Need to Clean Up that Jump Backwards

90% Clean & Jerk - Miss the Jerk Forward