1/5

5-Jan
AM
OLY lifting skill work 60-90 min; build up to moderate loads for clean
and snatch so long as there is no hitch.  Work Rdl to knee, to below
knee, to mid-shin, to from the floor

Snatch - worked up to 115# again. Felt much much smoother today than last Saturday. 
http://youtu.be/0F9gVEgImmQ

Clean- worked up to 155#. Up 10# from last week. 145 felt real good and easy so I decided to try 155# still felt good. 
http://youtu.be/xHynhaeZdfE


PM
21-15-9
Front squat 135#
Toes to bar
Immediated upon completion
Row 1k for time

9:42
http://youtu.be/Ja2du9g_I3Y

Rd 1 - FS 12,10 TTB 7,7,7
Rd 2 - FS 8,7 TTB 5,5,5
Rd 3 - FS 9 TTB 6,3
- Front squats felt really strong today. I probably could of grinded out the set of 15 un broken but thought it would carry over to the set of 9. Kept between a 1:56-2:00 on first 750m then got down to low 1:50s for last 150m eyes were closed most of the time so only saw glances at my row time. 

Legs are sore today from the above!