24-Dec
AM
A. Snatch balance 3x3; rest 3 min
45x5, 65x5, 85x3, 135x3
165x3 - http://www.youtube.com/watch?v=Toe8dnJofyY
185x3 - http://www.youtube.com/watch?v=6QtT0EvUjZY
205x(1+2f)*

 * too heavy! was not getting under the bar faster. did not have the shoulder stability, did not allow the bar to be position properly

B. Push jerk @32x1, 6, 4, 2, 6; rest 2:30
165x6 - http://www.youtube.com/watch?v=DSzoHCJCzOU
175x4 - http://www.youtube.com/watch?v=BgK25_jByQ4
195x2 - http://www.youtube.com/watch?v=vyb3n_RUyfY
175x6

C. Laying tricep extensions @41x1, 8-10x4; rest 2 min
20x10 - http://www.youtube.com/watch?v=sI4GOsBbo4E
25x10 - http://www.youtube.com/watch?v=jsPpZF_2xjE
25x10 - http://www.youtube.com/watch?v=iJQirCUuZ3E
25x9 - http://www.youtube.com/watch?v=gmccR6vZoEw
triceps were ON FIRE!!!!

D. GHD sit ups 20x3; rest 1 min
all sets unbroken
- http://www.youtube.com/watch?v=M2aCoIcieoU
- http://www.youtube.com/watch?v=M1GCjXcVa_s
- http://www.youtube.com/watch?v=YGp4TVjcGLo