Get faster

I was at the little gym again today. Hopefully I can get up to see Hamer before I head back to the dirty south.

1a. Clean
105x3
1b. Front Squat
105x3
6 sets--FAST!

Push Press (the right way)
bar x5
65 x5
75 x5
85 x5
95 x3x5

2a. Dumb bell catch throw things... w/ 30's x10
2b. Dumb bell bench w/ 35's x 10
4 sets

3a. Plate twist x30 w/ 45
3b. Overhead backward lunge x8 w/ 45
3 sets

Finished with a 20 minute run on the elliptical.