9/17
A. Build to a 1rm clean and jerk
45x5, 95x5, 135x3, 165x1
185x1 - http://www.youtube.com/watch?v=BBZzS9FVfXs
220x1(PR) - http://www.youtube.com/watch?v=t50aEloaLRM
230x1(PR)
240xf - http://www.youtube.com/watch?v=V_-U5YzkRGY
240xf* - http://www.youtube.com/watch?v=n7JNycTFzqw
*cleaned the bar though could not jerk it... too slow at dropping down. starting to feel tired.

B. Build to a 3rm front squat in 5 sets
255x3 - http://www.youtube.com/watch?v=PQeXzfnfcuo
260x3 - http://www.youtube.com/watch?v=Ijvm7eaLEI0
265x3 - http://www.youtube.com/watch?v=AAU8_T3HFSc
270x3(PR) - http://www.youtube.com/watch?v=mHGcIlGK9gc
275x(2+f) - http://www.youtube.com/watch?v=GNhGRPO_MYE
+
30 squat clean and jerks for time 135
5:01 - the first five reps were done unbroken. felt good, strong though i would have preffered doing thrusters vs clean and split jerk. i am sure i would have later transition into C&J though at first it is more efficient.
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15th
PM Class
Snatch
45x5, 70x5
125x(1+f+1) - http://www.youtube.com/watch?v=pg55ab5eFqs
140x3 - http://www.youtube.com/watch?v=4-iVaU4r-PE
140x(1+f+1) - http://www.youtube.com/watch?v=mJX9ozLriQY
140x3 *jumping forward on all 3 reps!!! 

Drop Snatch
125x5 - http://www.youtube.com/watch?v=BpHzjWBmDQY
125x5 - http://www.youtube.com/watch?v=YpmQ6r_7iu0
125x5 - http://www.youtube.com/watch?v=T40vXl9zB3E

Jerk
125x5 - http://www.youtube.com/watch?v=qBdAGP7qnws
140x5 - http://www.youtube.com/watch?v=0XSZl-QkXVM
165x5 - http://www.youtube.com/watch?v=CpxuSGr_6Y8
185x3 - http://www.youtube.com/watch?v=qlklNXvwabA
185x3 - http://www.youtube.com/watch?v=eVJh8nKVPTQ
185x3
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14th

A.Press; x 3,3,3,3; rest 3 mins
135x3 - http://www.youtube.com/watch?v=nPZqsY6QZjo
137x3 - http://www.youtube.com/watch?v=8HpZjsGg3pM
140x3, 145xf

+

For time:
75 ring dips
150 sit-ups
75 chins
* separate reps as needed until all are finished

separated in 3 rounds
25ring dip
50sit-up
25chins
time: 10:21
ring dip was the hardest... had to focus to lock arms at the end. also, i had problems timing my kip in the chins.
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13th
A.F.sqt-Build to a 1rm
45x6, 135x5, 135x5, 185x2
245x1 - http://www.youtube.com/watch?v=gSMGvv0Fhtk
280x1(PR) - http://www.youtube.com/watch?v=c6UMg9el6NY
295x1(PR) - http://www.youtube.com/watch?v=OFMmK9r5ecU
300xf*
*Note to self: NEVER GIVE UP!!!!... you don't know how close you may be from your goal... live and learn…

B.Hang power clean and Jerk; x 2; x 6; rest 90 sec-build slightly each set
155x2 - http://www.youtube.com/watch?v=GX9eoheRxTU
165x2 - http://www.youtube.com/watch?v=rsjf2z-QGa4
170x5 - http://www.youtube.com/watch?v=dFfoJF5_hP8
175x2 - http://www.youtube.com/watch?v=t5fzaPigYcY
180x2 - http://www.youtube.com/watch?v=mhBtlZ8fl_c
185x2 - http://www.youtube.com/watch?v=-K5Uacs2Qyg

+

5-7 sets of....look for critical drop off:
3 Tough HSC @ 175#
6 Burpees
40m sled push
rest 7 mins
completed all 7 sets. i should have stoped after round 6, THAT was the critical drop off.
1 - @ 135# sled; no traction, wet floor.
http://www.youtube.com/watch?v=z-0vBncmMVE
2 - @ 115# sled
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11th
20 rounds of:
3 C2B
3 Burpees
4:57 - all sets unbroken

- to keep focus, aware during the training, every second, every minute, every rep
- how can you be in control of your self if you are not aware of your self?
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10th
A.Snatch 1rm
45x5, 75x5, 115x3 - http://www.youtube.com/watch?v=KtOS2zdGfZg
145x(1+f+1) - http://www.youtube.com/watch?v=99LEbuOmt4c
165x1
175xf - http://www.youtube.com/watch?v=nQJ-GNqiEpM
175xf - http://www.youtube.com/watch?v=SUgYS8nl2wI
175xf - http://www.youtube.com/watch?v=JJUXOGRYCVQ
175xf
175xf

B.OHS 1rm
225x1 - http://www.youtube.com/watch?v=JpYBMGUAbt0
255xf - http://www.youtube.com/watch?v=egZKWiUdPGg
255xf, 255xf, 250xf
250xf
250xf - http://www.youtube.com/watch?v=PgQK8a9pt24

+
12 mins amrap:
80m farmers walk @ 1.5/h
3 Tire flips
6 sledge hammer strikes per hand

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8th
Snatch
45x5, 75x5, 75x5
115(4+f) - http://www.youtube.com/watch?v=ok4uyads2Pk
125x(4+f) - http://www.youtube.com/watch?v=QmLlHnIU2FM
140x (1+f+3) - http://www.youtube.com/watch?v=dBGiUEoIsfo
140x (1+f+3) - http://www.youtube.com/watch?v=Do4GpSUdGA4
140x4
140x(f+3) - http://www.youtube.com/watch?v=T8rpOfuEp-A
140x(f+2+f+1) - http://www.youtube.com/watch?v=zqNtTC1moZ8

C&J
145x3, 165x3
190xi - http://www.youtube.com/watch?v=FlKwmQPEMhI
190xi - http://www.youtube.com/watch?v=1EXCx8ZTopU
190xi - http://www.youtube.com/watch?v=iUzcyTSaEl8
190xi - http://www.youtube.com/watch?v=UuC8--A5VDc
190xi

i = 1 clean/2front squat, 1clean/1jerk

Front Squat
190x4, 215x4
225x4 - http://www.youtube.com/watch?v=CXAInaSaGcE
225x4 - http://www.youtube.com/watch?v=J1vvhBseddQ
225x4 - http://www.youtube.com/watch?v=XG389LB59oE
225x4 - http://www.youtube.com/watch?v=KOQoYmqFR5A
225x4 - http://www.youtube.com/watch?v=aUJIL5WO6Ds
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