WHITEBOARD – 9 June 2011
Workload:
Hang Power Clean
1 Rep Max
*Once max reached, perform 3 sets of 5 at 75%Then:
5 Minute AMRAP
2 Muscle-ups
4 Handstand Push-upsor scaled version:
5 Minute AMRAP
4 Ring Dips or Straight Bar Dips
4 Deadhang Chin-ups
Notes: For the hang power clean, if you are not familiar with the movement keep it light & work on technique for 20 minutes- http://californiastrength.com/videos/viewvideo/44/clean/clean-how-to-video-part-one
See a hang clean in part-two of California Strength’s instructional video at 2:00 – http://californiastrength.com/videos/viewvideo/45/clean/clean-how-to-video-part-two
The hang POWER clean will only differ from that one by not riding it into a full squat. For it to be power the hip has to be above the knees at the catch.
Beyul Training 
HPC: 215#
3×5: 151
Couldn’t do the wod because my inner elbow is pretty wrecked from the softball last night.
HPC: 205# PR by 30# Dana programming gets all the credit. I think the clean deadlifts the other day helped me. I am still not dipping at heavy weights…need to work on that.
3X5: 151
WOD:
3 Rounds No fails on the MUs Hit a milestone of doing a 2 MU transition successfully.
175#
4 +2 +1
230 ppr (probably a pr)
wod
6 rounds + 2 mu’s
155 (matched my PR)
Did the alternate WoD and got 5 rounds of it. Had to kip the last few chins.
Freddy
135#, 3 × 5 115#
skipped (subbed) WOD, left shoulder really sore on the chin ups