WHITEBOARD – 8 September 2011
Workload:
Push-Press
3-3-3-2-1-1Then:
3 Rounds of:
5 Weighted Chin-ups (Pick a weight that makes you struggle with completing the 5th rep of the set, but that you can do unbroken)
40 Kettlebell Swings 1.5/1 pood (Full Extension)
Notes: Take note of how the body feels. I want everyone to write down one consistent problem they may have with training. It could revolve around poor movement quality, a glaring weakeness in a particular movement or time domain. Pick a weakness and write it down. If you are doing something actively to address it, write what your game plan is. Hope to hear from everyone.
Beyul Training 
What’s the weight on the kettlebells?
1.5/1 pood
i win
not the draft
135.145.155.165.185.200.210
45# db 8:34
200#
40# 10:05
3×95, 3×115, 3×135, 2×145*, 155F, 150, 155F
* That was supposed to be 3×145, but ended up 2×145, 2×145F
WOD: 5#, 10:27, forearms are dead.
3X155, 3X165, 3X170, 2X190, 1X210, 1X222 PR
8:50
#10 DB
Consistent Problem:
Deadhang anything. I always feel that something is off when i do strict, non-kipping movements. Possibly bad technique, possibly weak stabilizers, etc. Something i need to work on by focusing on said movements.
Top Weakness:
1) Flexibility: need to become more systematic and consistent on stretching.
2) Skill on many movements – oly movements that require a dipping catch
3) Joint and muscle recovery – poor recovery from just one day can ruin and mess up several days/weeks. Usually knee, shoulder, and elbow for me depending on the program. Likely #1 and #2 are related.
What I’ve been doing:
Last oly class helped me a bunch. Was a start.
Inconsistent stretching at home
Being patient
What I think I need to do:
Systematic and consistent stretches at gym and home
Staying patient
More oly classes
Learn and better equipped for for join recovery
Take rest days when recovery is needed.
Open to feedback