June 22nd 2011

A.M.

A. Clean Grip Halting Dead Lift- 3 x 3; little heavier than last week
@255 all sets, wanted to keep for perfect!

B. Clean & Jerk- 5 x 1 on min @ 65%, 5 x 1 on min @ 75%, 5 x 1 on min @ 85%
5 @ 150, 5 @ 175, 5 @ 195

     If all success, continue as high as possible with the clean off the clock

+

5 min Hang Squat Clean ladder w/ 135- 1, 2, 3, 4, 5
3 sets!!! OUCH..felt good and fast!

            do 1 hang squat clean drop, 2 and drop, 3 and drop, etc. up to 5, then start over at 1.. 1 set is getting all the way through 5.  5 min AMRAP

P.M.
Only about 2.5 hours rest due to schedule

3 sets; rest 5 min b/w sets

10 burpees AFAP

30 unbroken KB Swings, 70#

Run 800m

Set 1- Unbroken - 5:28
Set 2- Unbroken - 5:42
Set 3- 26 - 6:23

Got a pretty bad cramp in quad on last run but I did nock out 4 more KBS when I got back since I missed the last 4....GRIP!!! Great and tough day!