WHITEBOARD – 6 May 2011
Workload:
Hang Power Clean
*Work up to max for day. Then use 85% and perform 2 reps on the minute for 10 minutes (20 reps total).
Notes: Not a Metcon Friday! Some may be sad about this, while many will be relieved after the cycle we have had. Remember the hang means the bar movement is initiated from mid-thigh to below knee and the back is racked with the knee above hip.
If you are learning the olympic movements then consider a max rep the heaviest load you can control with decent form. Take a look at this video for an example lift:
Beyul Training 
Watch how Klokov unloads the bar at 1:24.
I saw that the other day, good tip to make changing plates faster. I just wish I had as many plates to change as him.
Example Video:
max: 140# (5# PR), did 11 rounds of 2 × 120# (you know, for kids!)
felt much stronger than last Friday.
Max: 225 (10 # PR)
11 rounds of 2 x 191.5
Neck and shoulder felt great today…we’ll see how it feels tomorrow.
215 x 1
185 x 20
185 max
160 wod
Wasn’t feeling strong today.
Dedik, those are some big numbers, well done.
Been out of town for the week so I did the 5/3 sprint wod also.
185 max
155 WOD
Awesome progress Paul!
215…was going to stop at 200, but Hans and Franz continued to load bar. Watch out, they’re looking for more Oly Weightlifting recruits.
185 wod
We will pump YOU up
Beyultraining.com
Great PR Paul! Impressive!
Rock? Do you think that a comment that says, “Wasnt feeling strong today”, is going to get you anything but banned from the facility.
Hans…I mean LT….you’re right, poor comment. Next time I’m not feeling strong, I’ll just try to feel stronger.
That’s better! Thank you for youre prompt reply to this mattet
155#
WOD:
95#
Sore wrist and elbow