Monday January 5th, 2015

Session 1
1) 5x1 snatch, from the low hang
2) 5x1 power clean + jerk
3) 3x5 back squat, across
4) 300ft handstand walk, for time

1) 225, 235, 245, 255 (f), 255. 
2) 275, 285, 295, 305, 315. 
3) 385, across. 
4) 3:46.

1) failed @ 255# 3x, but went for it again as it was technical rather than just being too heavy.
2) these felt strong. 315# power clean felt heavy, but the jerk felt great.
3) wanted to go heavy here but not close to a maximal on it for this morning. felt strong.
4) performed this in 60ft increments (x5). performed each increment unbroken.

Session 2
1) "The Admiral"
    3RFT
     20x burpee pull up
     20x front squat, 155#
     20x box jump, 24"
2) 6x :30 GHD weighted hip extension hold

1) 13:21. 
2) 25, 25, 35, 35, 45, 45.

1) this workout was TOUGH. legs and mid-back were definitely feeling it. burpee pull ups are a mental thing, 100%. front squats were all unbroken and box jumps were steady in order to catch some breath prior to burpee pull ups. 
2) these were good, first time ever doing them. felt them in the lower back and hamstrings.