28-Jan
AM
A. 20 min olympic lifting skill work with 65-75%1rm's.  10 minutes
both movements, work on depth of receiving
snatch
45x6, 45x6, 75x10
95x4 - http://www.youtube.com/watch?v=RGpbTJyZj18
125x3 - http://www.youtube.com/watch?v=B5ZqRhKHyGg
145x3 - http://www.youtube.com/watch?v=Ejiz_2Kd6Vo
clean & jerk
145x3
165x3 - http://www.youtube.com/watch?v=a6Kni9_NXd4
175x3 - http://www.youtube.com/watch?v=aVMATtyGvj8
185x3 - http://www.youtube.com/watch?v=8Kc8rUY3OEM
B. Push press @32x1, 6, 4, 2, 2; rest 2:30
175x6 - http://www.youtube.com/watch?v=tXsGbnZ-RR8
195x4 - http://www.youtube.com/watch?v=HrHTUbepnt8
210x(f+1+f) - http://www.youtube.com/watch?v=JDiJbQcVwwU
210x(f+1+f) - www.youtube.com/watch?v=75otag2RMkk
C. Incline bench tricep extensions @41x1, 8-10x4; rest 2 min
30x10, 35x(6+1+1+1), 30x(9+f), 30x10
D. Toes to bar 17 unbroken x 4; rest 90 seconds
only did 1st set, ran out of time.

PM
5 rounds for time
10 DL 315#
10 ground to overhead 205#
- THIS WAS A TRUE MENTAL TEST -
when do you give-up?
why do you give-up?
what goes in your head
58:48 - failed 3 c&j (8th rep of 3rd round; 9th rep of 4th round, 7th rep of 5th round)