I did my squats in the early afternoon and I finished up my session this afternoon. I was still pretty tired, but the squats definitely helped gear up my system for the afternoon session. Before the session I did the counter movement jump test again and I got 43.8 and Zag got 47.8 which is ok considering his legs are about to fall off and we had both already squatted that day. Here is what I did:
Front Squats--1x5@50, 50 1x3@100, 120, 130, 140 1x2@150, 150, 150--I only got one rep in the last set. My legs were tired!
Power Snatch--1x2@40, 40, 40, 50, 60, 70, 80, 85, 85, 85--My Snatches were pretty ropy as well as being slow. The effects of fatigue I am afraid, I just have to accept it.
Clean and Jerk--1x2@60, 60, 60 1x1@80, 90, 100, 110, 115, 120, 125--I missed the Clean and a few minutes later I nailed both the Clean and the Jerk. These lifts were very hard today and I had to give it 100% to make them. I was happy to make them.
I finished off with 10 minutes of flexibility and I had a yoga session that night. My hips have been extremely tight since Saturday and yoga was just what was needed. I have to stretch the hip and back area out every night in order to improve my flexibility so that it shows in the lifts themselves. Have a look at the video and leave any appropriate comments.