4 January

AM (1015a)

A. Squat snatch; build to a tough TnG double
*210/225/235
*This felt pretty good but was catching it soft so stopped at 235#. Can't get my hook on the way down and still keep it so that makes it a little tougher. 

B. 6 squat snatch for time 205# x6; rest 2:30
*56/56/58/55/50/39 Seconds
*Paced this VERY conservative due to getting my ass handed to me last week and as you can see, I had a lot left in the later few rounds. Really paced it in the first 3 because I was afraid I would implode like last week. 6 was WAY easier than 10 for me, even at this higher weight. 

C1. Press 4-5 tough reps x4; rest 10 seconds
*185x5/5/5/5
C2. 15 HSPU for time x4; rest 2 min
*33(U/B)/63(10-5)/77(6-5-4)/143(4-3-2-1-1-1-1-1-1)

AM TRAINING VIDEO
http://vimeo.com/56776446


PM (345p)

A. Deadlift @51x1, 2, 2, 2; rest 2 min (use straps)
*385/395/405

B. Power clean TnG clusters 3.3.3x3; rest 30 seconds/rest 4 min (<80%
1rm for all)
*250 for all

C1. TnG deadlift 225# x15; rest 30 seconds x5
*Complete, felt good

C2. 20 ring dips for time x5; rest 3 min
*16/16/16/17/18
+
Airdyne 3 min for calories
*112 Calories/547 Average Watts
*Tried to pace smart for the first 2.5 minutes and then go hard for the last 30 seconds. 

PM TRAINING VIDEO
https://vimeo.com/56789618