16-Nov
Olift with Pierre
finding the center of the foot and using the legs. we don't need to accelerate the bar so high… only high enough to get under the bar. that can be done with the legs predominantly.
Clean pull
20x5, 20x5, 40x5, 60x5 - http://www.youtube.com/watch?v=Csr2Numdw1g

Clean pull with straps
60x5, 60x5
60x5 - http://www.youtube.com/watch?v=LfeQm11mQdo
60x5 - http://www.youtube.com/watch?v=xiphCTy8DTA
60x5 - http://www.youtube.com/watch?v=jxH7baIXkcE

Pierre recommended to do this type of work 2-3 times a week. it will improve my power output. the goal is to be dynamic. develop speed/power. work ideally at (90-100kgx5)x3

Squat clean
40x5 - http://www.youtube.com/watch?v=b0OjWSW4xgc
40x5 - http://www.youtube.com/watch?v=7i4au7tLIjc
60x5 - http://www.youtube.com/watch?v=_MC0wSln0rQ
60x5 - http://www.youtube.com/watch?v=rRLXcOOo6BM
80x3 - http://www.youtube.com/watch?v=WvrCpCko5Vg
80x3 - http://www.youtube.com/watch?v=-loLypC-90s
80x3 - http://www.youtube.com/watch?v=PZ-3tqBnXKg
80x3 - http://www.youtube.com/watch?v=_-zZVzVwnng
80x3 - http://www.youtube.com/watch?v=oAJld9rjQzc