Tonight was a tough session. For various reasons I was tired going into the gym and I had to really try and focus in order to make my lifts tonight. We focused on the Clean and Jerk tonight which is the first time we have never done some kind of snatching. Here is what I did:

Jerk Skill work with the bar

Overhead Squats--5x5

Drop Snatch--1x3@bar, 40, 50, 60

Jerk Dips--1x3@60

Jerk Catches--1x3@60

Split Jerk--2x3@60

Clean and Jerk--1x2@60 1x1@80, 90, 100, 107, 115, 120--I missed the first rep due to not bringing my feet back in after the clean. A silly mistake but I made up for it. I then got 3 singles with 120 and although they were ugly as sin, I made them. Usually when I am this tired I cannot jerk at all, but at least my skill has improved so that I can get them ugly rather than not at all.

Back Squat--1x3@60, 80, 100, 120, 130, 140, 150

Ab vacuums--4x30 on/off

Knee to Chest--3x20

Static Flexibility Here is a video of one of the clean and jerks and some squats: