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1/13/13
skill work: pull up technique
-Row 1000 meters
-150 double unders
-Row 750 meters
-75 double unders
-Row 500 meters
-50 double unders = 14:48

1/14/13
8 x 3 squat cleans – 2-3 min rest
= 155#,165, 175, 185,185, 195, 195, 195
3 mi run w dog

1/15/13
Yoga

1/16/13
15 min AMRAP
3 hang clean (135#)
Then 2 rounds
3 pull ups
6 push ups
9 box jumps
= 6 rounds, 2 snatch

1/18/13
21-15-9
– Front squat (135#)
– burpee pullups = 7:44
post: 3 mi run w/ dog

1/19/13
2 hour hike

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