Max 1 Rep Hang Snatch 


Rest 10 Minutes then:

Max 1 Rep Hang Clean 


Notes: Set the clock and perform 1 rep around every minute (10 total reps).  This will keep you in a good ryhtm.  Warm-up for each movement and then start your working reps around 75% of your 1 rep max. Build 5-10 lbs after every successful lift until you hit failure or form becomes compromised.  If you hit your failure early in the ten reps, drop down the weight and finish the movements that way.

Anyone that wishes to perform the full lift (from the floor & a jerk with the clean) can do so.  Remember, if you are just getting familiarized with the movement then staying with the hang would be more beneficial.

Everyone should be familiar with these two movements as they have been in the last cycle heavily.  In this case you do NOT have to catch in a power (hip above knee bend).

Have fun & lets see how another year looks for the Kramli project…


3 Responses to “WHITEBOARD – 24 JUNE 2011”
  1. The Champ says:

    that seems like sooooooooooo long ago.

  2. Mat L. says:

    HS: failed at 105, finished with 95 for 5 reps
    HC: failed at 140, finished with 135 for 5 reps

  3. Christine says:

    Great day today! Thanks to everyone involved for bringing such awesome folks to the gym!!

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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