11/30

30-Nov
A. Speed back squat 3 reps x20 sets (rest 45 seconds bw sets) @60% 1rm
(rest 3 min bw sets 10/11)
B. Power clean; 2 reps on the minute for 7 min @85% 1rm
C. Power snatch; 2 reps on the minute for 7 min @80% 1rm
+
10 min amrap:
10 hang squat clean 65#
5 ghd sit ups

A. 140# - http://youtu.be/o-REX4rOxjA
B. 155# - http://www.youtube.com/watch?v=8VBVIcHMTZQ&feature=share&list=UL8VBVIcHMTZQ
C. 112# - http://www.youtube.com/watch?v=2tWByD-OTFA&feature=share&list=UL2tWByD-OTFA

Cleans felt better than last Friday. 

10 min amrap:
10 rds - broke only on 1 round I think..tried to keep moving and push through the burn. Felt good http://www.youtube.com/watch?v=UwLwwRnFwCM&feature=share&list=ULUwLwwRnFwCM
Sleep: 8.5 hrs 10:15-6:45, woke up 15 min before alarm. (want to start tracking my sleep)