31-Dec
AM
A. Squat clean 3x3; rest 90 seconds (80% effort, perfect form and fast)
45x5, 95x3, 95x3, 125x3, 135x3, 155x3
185x3 - http://www.youtube.com/watch?v=1l24g97OGpY
185x3 - http://www.youtube.com/watch?v=oCDRKUbLvw0
185x3

* load was 80% of 1rm... too heavy should have used 70% of 1rm for THAT day (sleep. eating. thoughts. energy.).

B. Push press @32x1, 6, 4, 2, 2; rest 2:30
175x6 - http://www.youtube.com/watch?v=e6LKTOt5NW0
195x4 - http://www.youtube.com/watch?v=cwTJ5jwSBKI
205x2

215xf - http://www.youtube.com/watch?v=hG_UqiZuNSI
did not keep back engaged, was not as explosive as the set before. crytical drop off with that load. could have succeeded at 210 - would have been tough sets.

C. Incline bench tricep extensions @41x1, 8-10x4; rest 2 min
no db so used KB
20x10, 20x10 - http://www.youtube.com/watch?v=fXo2uwcp_Hg
30x10 - http://www.youtube.com/watch?v=aNrHIoS2khY
30x8 - http://www.youtube.com/watch?v=vHrbbDaIjYE

D. GHD sit ups 20x4; rest 1 min
all sets unbroken