Fitness - Overhead Squats, Push/Split Jerk, Front Squats - 4/07

Another night of great sleep. I logged 9.5 hours last night, and I am feeling the benefits again this morning.

I was excited for a strength focused day and to get under some heavy weight.

I first hit up some foam roller action and a nice long warm up/stretching session. For me to go heavy with overhead squats I need to really make sure my shoulders are warmed up and loose. Lots of mobility work and many warm up sets before I get into it.

Work:
Overhead Squats, sets of 3
1x3 90 Kg (198.4#)
2x3 100 Kg (220.5#)
1x3 107 Kg (235#)

Split Jerks, sets of 3
1x3 107 Kg (235.9#)
1x3 113 Kg (249.1#)
2x3 120 Kg (264.5#)

Front Squats, sets of 3
1x3 130 Kg (286.6#)
1x3 135 Kg (297.6#)
1x3 143 Kg (315.3#)
1x3 148 Kg (326#)

I felt great at all of these weights. My over head squat has come leaps and bounds from where it was. I've got way more confidence in my jerk to throw heavier weight over head. And my fronts are steadily improving as well.

I need to throw in strength fochsed days more often. I think i'll have a cleans and snatches setion with Scott either Friday or Saturday. I'm pumped to try to put up some big numbers.