WHITEBOARD – 1 February 2011
Workload:
MAX CLEAN
Rest 5-10 Minutes, then:
2 Rounds of:
- 50 Kettlebell Swings (1.5/1)
25 Glute-Ham Sit-ups
Notes: If your full clean is not as much as your power clean (catching in a squat compared to catching the bar above a 1/2 squat) then work max power clean.
If you do not have a power clean, work the clean high pull and clean deadlift. You can find sample videos of all olympic movements at Performancemenu.com. We will be working on sample videos shortly.
To Inspire:
Beyul Training 
Clean workout
205×1, 215×1, 225×1
235×1
245×1
255×1
265×1
270×1
275×1 PR
KB GHD=check
Sick girl…hubby had to go to work…looks like my WOD is going to be shoveling ice. Have fun
195# power clean
50# WOD 8:33
clean
135
155
175
195
205
215
225
235
240 pr
wod 5:35
Oly Lifting Cycle:
Clean & Power Squat Jerk – 265 – 285(f)
Tried to clean 305 but failed – frustrating
1&1/4 squats x3x3 – Worked up to 265
Back Rack Push Press x3x3 – Worked up to 225
Worked up to 220 single
Neck is still making my right side weak. There was something funky going on with my second pull on my right side.
WOD: 6:26
*Hopefully next week I will start my deadlift work again. Still shooting for that elusive 440…
185 on the clean. My left shoulder felt a little tweaky so I didn’t want to push any higher. Just did 2-2-2-2.
Couldn’t use the clock because of Karate, and didn’t have a watch for the metcon but I swear I did it.
Not sure if Tom reads this, but thanks for putting my weights away!
155 Power Clean
WOD: 10:10 1.5 Pood