WHITEBOARD – 28 JUL 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

Then:

3 Sets of Max Rep Pull-ups or Inverted Rows (If you can not perform more than 10 deadhang pull-ups then do inverted rows)

*120s rest in-between sets

Notes: Position, speed, and then load for the olympic lifts.  Come out to next Tuesday’s Olympic Lifting Club if you want additional work!

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.

Take a look at this guy’s power clean.  I have to say it may be the best form on a power clean I have seen (Thanks Joe for sending me the link):

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Comments
8 Responses to “WHITEBOARD – 28 JUL 2011”
  1. grzm says:

    105# 110# 115# 125# 135#
    9 5 3

  2. kemm says:

    145 150 155 160 165

    23 11 8

  3. Dedik says:

    9 mile bike: 22:48

  4. Man Dynamite says:

    155.165.175.185.200

    23.11.9

  5. Brian says:

    155,160,165,170,175

    Dara,

    Congrats on your Fight Cancer PR! You are an inspiration.

  6. Kevin Olds says:

    165 175 185 195 205
    15 10 6

  7. Rock says:

    155, 165, 175, 185, 195
    Attempted some split jerks during this, but the shoulder was not liking it.

    19, 10, 8 on the pull ups

    Can’t wait to hit up “Dara” tomorrow. Can someone remind me of the weights of the sandbags? What do I need to get 50#?

  8. Dara says:

    Sandbags are in 10, 15 or 35# (I think…)

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  • John Donne – Meditation 17

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