Last Training Session of the Year - Training Progression: Week 6, Day 1

Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 2 Reps @ 90%

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

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%
3 Sets of 2 Cl. + 1 Jr. @ 85%

Behind the Neck Push Press
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 3 Reps @ 65%
1 Set of 2 Reps @ 70%

Snatch Deadlift
1 Set of 5 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 100% + 5kg

Daily Volume: 110
Weekly Volume: 110

A good way to finish off the year.  Squats were ok, but ended up only making the first rep @ 90% in each set.  I would say I got 1.5 reps on the second time around at 90%. HA!

Well, I think I learned how to snatch!  I'm feeling much faster to the bar, which is making my 85% feel light!  Now that I know exactly how that feels, I'll be able to coach it better as well.  You must feel and do in order to coach!

The cleans are certainly starting to feel lighter at these heavier weights too.  Despite that, I need to take more time to set up correctly when doing multiple reps at higher intensities.  I ended up missing 2 cleans out of 6 at 85%.  The increased squatting volume is starting to transfer over the the cleans.  YES!

So, given that the new year is upon is, here are my training goals:

1) Qualify for Americans
2) Snatch 120kg
3) C&J 140kg
4) Squat 182kg

Let's do it!