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):
Beyul Training 
105# 110# 115# 125# 135#
9 5 3
145 150 155 160 165
23 11 8
9 mile bike: 22:48
155.165.175.185.200
23.11.9
155,160,165,170,175
Dara,
Congrats on your Fight Cancer PR! You are an inspiration.
165 175 185 195 205
15 10 6
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#?
Sandbags are in 10, 15 or 35# (I think…)