WHITEBOARD – 12 October 2011
Workload:
Pull-up
1-1-1-1-1
*Once max load sets are done peform 2 sets of unloaded pull-ups to failure (90s rest inbetween)Then:
6 Rounds of:
3 Hang Muscle Snatches (95/65lb) See Example video from the Performance Menu – http://www.cathletics.com/exercises/exercise.php?exerciseID=188
6 Box Jumps (24/20”)
9 Back Extensions (45/25lb plate held on chest)
Notes: Wednesday October 26th the next Oly club. 6:30-8:30. Be there or be square. After that we will be most likely switching it to the weekend folks.
Yes, this did happen:
Beyul Training 
5-1
So now you’re just calling victory in anything that’s not running?
yes, that 95# hang muscle snatch should do you in.
What happened??? The link be broken…
Front Squats (75% 3×10 – 265)
Clean Pulls (280x3x2)
Clean Deadlift (310×3)
Max Pull-up 100lbs
2 Sets of max reps: 18-8
105
19.8
6:06
OM 4 K 2, within striking distance if he can walk tomorrow.
oops
OM 5 K 2, done.
Hang on, “champ”. There’s 2 days left.. potentially 4 points on the board still.
90#
26 8
7:17
would have to sweep all 4 then…Friday is usually a single. Should have taken advantage of the triple today.
25.35.45.55F.50F
10+6 = 16
skipped WOD, worked up to 150# power clean this morning with Dana.
Shoulder MWOD
Pull ups – 70, 80, 90, 95 (f), 92.5 (f) then 15, 9
WOD – 8:40
beautiful muscle snatches today, Kevin!
30# …which i believe is a PR
lots of stretching and a 10 minute squat test
10min! wow!