1/9/15

A. Push Press x3 + Push Jerk x3 - 1 complex @ 135# on the min for 10min

Yes. Heels and butt back focus

B. Squat Clean x1 + Hng Squat Clean x2 + Front Squat x3 - 1 set on the min for 10min (start at 135# and build)

135x3, 145x2, 155x3, 165x2

This was good work. Quads. Gotta focus on heels and elbows up.

+

30sec Sled Push @ body-weight w/ high turn-over

90sec AMRAP CTB Pull-ups

Rest 5min

x4

R1: down back 2x, 27 as 10,8,6,3

R2: down back 2x, 25 as 5 every 15 thru 60s then 3,2

R3: down back down 1/2 back, 18 as 5,5,5,1,2. R shoulder/neck tightened up

R4: down back x2, 23 as 5,5,5,5,3

Tough to get in bar after that