WHITEBOARD – 19 JULY 2011
WORKLOAD:
Pick a MobilityWOD of your choice
Then:
Power Snatch
5 Cluster sets of 3
*1 set of the cluster set = 3 reps of power snatch separated by 30s rest (1 rep, 30s rest, 1 rep, 30s rest, 1 rep).
**Rest 90s inbetween sets
Notes: Position, speed, then weight…
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. If you have a rounded back in your set up (When you are about to initiate the movement), then switch to hang power snatches. The goal is for your back to look like the main pages when setting up.
Take a look at this video to see a great full snatch. Notice his back in the set-up.
Beyul Training 
MWOD : check ( shoulder work w/ MG )
WOD : 135 – 140 – 145 -150 – 155
115
120
125
130
130
4 rounds:
400m run
50 airsquats
15:54
Not the most fun thing to do in the middle of a heatwave.
MWOD ✓
95, 100, 105 (1×F), 110 (3×F), 100, 100, 100 (6 clusters)
Front Squat Day
1RM – 125# – PR
Squats cure cancer.
congrats on the PR.
125.130.135.140.145
115
120
125
130
130
115
105
115
125
125
Left shoulder felt tweaky during the first set so I scaled it back until it felt good again.