Saturday 1/26/13:

Strength:

A) Box Squats (12'') + 50lbs Chains
5 Sets of 5

B) Back Squat + 50lbs Chains
5 Sets of 5

C) Press - 5 Sets of 5

D) 100 Push-Ups

Results

A) 145x5 - 175x5 - 195x5 - 205x5x2

B)  145x5 - 175x5 - 195x5 - 205x5x2

C) 95x5 - 115x5 - 125x5 - 135x5 - 145x4

D) 4:32 

Sunday 1/27/13

A) Pause Below the Knee Snatch
7 Sets of 1

B) Power Clean Doubles

C) E30S x 5 Minutes 1 Power Clean @ 225

D) Clean Pulls
3 Sets of 3

Results:

A) 195 - 205 - 210 - 215 - 220 - 210 - 215 

B) 215 - 220 - 225 - 225 - 230 - 230 - 235 

C) Complete

D) 275 - 285 - 295 

Monday 1/28/19:

A) Work to a Heavy Front Squat Single

B) Work to a Heavy Front Squat Triple

C) Every 45 Seconds Complete 5 C2B Pull-Ups (work on skill and efficiency)

Conditioning:

40 Back Squat @ 135
30 Pull-Ups
20 Push Jerk @ 135
40 Front Squat @ 95
30 Pull-Ups
20 Push Jerk @ 95

Results: 

A) 295 - No knee pain, gotta really focus on form and foot/knee position - Need to come up more vertical no hip drive, this isnt a lowbar back squat silly Connor

B) 275 - No knee pain, get more vertical on the drive up

C) Complete, feeling better than last week

Conditioning:
9:22 - Felts good, movements felt solid, knee didnt hurt, just have to continually focus on making sure everything is moving well