Training:
Warm up- 4" PVC Rolling - Much more dense to help get the pressure out of my spine. T-Spine to be exact.
2 Sets
Glute Ham Overhead Sit ups - (Anti-Extension work) Flexed Hips not spine x20
Back Extension - x20
Mobility series - Downward dog - Elbow to instep (runners lunge)- Push up x3e
Bar work - Clean Grip Series

Lift:
Clean -Below Knee-Hang + Push Jerk
Started at 60k for warm up.
60x3
70x1
80x1
90x1
100x1,1
110x1,1
120x1,1
130x1,1
Still working on my new technique and staying over the bar and relaxing my elbows on the second pull.

Front Squat (knew it would be rough have not squatted since christmas)
 2x3-2sec pause at bottom 140k

Good Mornings
3x5 60k
Clean Grip BN OH Press
3x5 60k

DB RDL
3x10 105's

It was a long workout and had to leave a couple times to coach but was able to finish the whole training session. I could feel that i have not squatted in a while. Tomorrow is a new day and going to be a a new training session.