Monday January 17th

Session 1:

Safety Bar Squat + 60lbs Chain @ Parallel Box Wide Stance: Establish a 1RM (#250)  3x3 @ 80%.

Every 45 seconds for 10 sets: 10 Unbroken Chest-to-bars. *Finally feel like my c2b are connecting. 

5 rounds: 5 STOH From Rack 155, 10 Burpee-to-target, 10 Cals Airdyne. Rest 6 minutes.

Reverse Hyper: 4 x 15. Rest 90 seconds.

Session 2:

Snatch: 2x2 @ 60%, 1x2 @ 70%, 2x1 @ 80%, 1 @ 85%, 1 @ 90%, 2x1 @ 95% 
^When I first starting snatching I was feeling off,  wasn't sure if 90% or even 95% would happen, but it did!  I was happy.  

Clean and Jerk: 2x2 @ 60%, 1x2 @ 70%, 2x1 @ 80%, 1 @ 85%, 1 @ 90%, 2x1 @ 95%
^Same as snatch.  Jerks are finally solid. 

Safety Squat Bar Good Morning: 4 x 6. Heavier than last week. Rest 90 seconds.

Dog Sled Push: 5 minutes. Focus on steady movement. Light.

Session 3:

Row x 3 rounds: 2 x 250m Max Effort. Rest 3 minutes. 2 x 500m @ 1:56-1:58 Goal Pace. (hold your breath last 75--100m). Rest 90 seconds.