WHITEBOARD – 23 May 2011
Workload:
Clean Deadlift
5 Sets of 3***
- *Load is 110% your max clean weight or if no max work up to a heavy 5 sets of 3
- **If confident in clean movement, perform the deadlift with a 1-2 sec pause below knee
Then:
20 Meter Sprints
- 8 Sets with 30s Rest inbetween
- Once 8 sets complete rest 4 minutes and repeat for another set of 8
Notes: The deadlift is a CLEAN deadlift. The pull from the ground is to mimic the initial movement of the Clean. You should be setting up to the bar just as you would for a clean (pull it inward of the body and do not allow for the back angle to change until the bar passes the knee). A big fault I see in people performing a clean is not pulling the bar off the floor correctly. Two big keys are to make sure the bar moves towards your body during the whole deadlift & that you push the knees back to lift the bar up.
Remember positioning is found at this instructional video (Go to 0:50 to see how your set up should be. The clean deadlift can be seen from 1:20-1:40) – http://californiastrength.com/videos/viewvideo/46/clean/clean-how-to-video-part-three
Another example – http://performancemenu.com/exercises/exercise.php?exerciseID=176.
Beyul Training 
clean dead lift: 5 × 185#, 1 × 205#
✓ sprints (did on 30s rather than with 30s rest)
Happy Birthday, Mr Kramli!
215# for the clean deadlifts
245# clean deadlifts
Clean deadlift: 5×3 255#
400 m warmup
WOD: done
Mile run: 8:31
Happy Birthday Dan! I’m still the oldest.
185# no trouble. If only I could get under the MF….
WoD, then put whatever I had left into a 400M for shits ‘n giggles. I have a big comp coming in July which is weight-carry-endurance related.
If anyone is interested in some recreational long distance rifle shooting this summer, I can put something together for the group. My rifles, just kick in for the ammo. Very safe, structured & controlled environment.
It is a lot like olympic weight lifting mentally. That singular focus where nothing else matters except executing it perfectly, and achieving the goal.
–Freddy
255# clean deadlifts 5×3
320m of sprinting – check