WHITEBOARD – 12 July 2011
WORKLOAD:
Pick a MobilityWOD of your choice
Then:
Power Clean
5 Cluster sets of 3 Power Cleans
*1 set of the cluster set = 3 reps of power cleans seperate by 30s rest each (1 rep, 30s rest, 1 rep, 30s rest, 1 rep).
**Rest 90s inbetween sets
Notes: Remember position, speed, and then weight for the olympic lifts. Make sure your positions are right and you are hitting the lifts properly as you warm-up and build the weight. If you don’t know what I am talking about then come out to our Olympic Lifting Club!
Start your first set at around 75% of your 1 rep max and build up as the sets progress. Your goal is to hit at least 85% of your 1 rep max for one cluster set of 3. Remember to check the Athlete of the Month page for Paul’s write-up.
Beyul Training 
Can you walk me through the ‘cluster set’? To be clear, for the 5 cluster sets of 3 would equal 15 total cleans for the whole WOD … correct? Thank you ….
Yes sir, 15 total sets. The set is 3 total with 30s in-between the reps. Once you complete a set of three you rest 90s before your next set.
For your mobility WOD I would suggest external rotation work for your shoulders.
Warm-up with some clean pulls to power cleans. Remember to get set and pull the bar back into yourself!
Hey Chris, thought you were another Chris so you can ignore my suggestions for the mobility WOD and warm-up.
Thanks for posting anyway.
No problem. Hey Kramli, this is Chris Pierce. Whazzup dude????? Clancey has me hooked on this now … love it
Cheers!
Pierce. Nice. Maybe we can get Clancey to post now.
Can you get over to our place any time? It would accelerate your learning curve.
Dana…never assume.
155.175.195.205.225
couldn’t remember 1 rm pc
Mobility:
http://www.mobilitywod.com/2011/07/episode-283365-resetting-after-a-shoulder-tweakbrutally-sore-shoulders.html
http://www.mobilitywod.com/2011/07/episode-282365-shoulder-range-and-positional-inhibition.html
WOD:
165-170-175-185-190
We need pink camo skull kettlebells.
Kstar uses them. Nuff said.
I did the shoulder reboot Mobility WOD. modified the pink skull kettlebell with a black round one as the pink skull did not coordinate with head and wrist bands.
155-165-170-175-185-190
Shoulder external rotation
105, 110, 115, 120, 125
95, 115, 125, 135, 145×1, 135×2
155, 175, 185, 195, 205
Last set was a bit sloppy, but felt really strong otherwise. It’s amazing what three straight days of no drinking can do.
I never would suggest taking 3 days off from drinking. Stop it if you know what’s good for you. You are going to get hurt.
Advice taken…
Last set at 225. Was not sloppy. Have drank the last 3 days. Marriage has weakened you.