WHITEBOARD – 5 January 2012
Workload:
6 Rounds of:
3 High Hang Pulls
1 Clean
2 Jerks*Rest approximately 120s inbetween rounds
**Start weight at around 70% best Jerk or Clean (Whatever is heavier) and do not progress over 85% unless you feel very confident.If you are not comfortable with olympic movements perform:
6 Rounds:
10 Kettlebell Swings (Chest Level)
10 Kettlebell Swings (Full Extension)
6 Box Jumps as fast as you can.*Rest 1 Minute after each round
Notes: Take note of your positioning in the barbell complex. Many times I see people rush a complex because they are more concerned with the necessary effort or the impending work that they loose track of the work immediately at hand. Perform the pulls with purpose, perform the clean with purpose, and finish the complex strong with two solid jerks.
Example of someone doing it better than all of us (Donny Shankle from Cal Strength):
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[…] Please see January 5th for notes on how this went previously. Today you can progress it to any weight that feels […]
Beyul Training 
The thing they don’t highlight in the video is that Shankle drank a stein of beer before performing that complex…
out of a ram’s horn…
none of those lifts counted, he wasn’t wearing a singlet. singlets make you stronger.
Donny Shankle is an awesome name.
It will be the name of first born son.
Donny Shankle Rock…
solid name
went from 60% – 85% as I was a little shakey during warm up:
145, 160, 175, 185, 195, 205
done
Oly Complex:
180-190-205-215-225-235
Then for fun…
245# Clean and Jerk (PR)
260# Clean and Jerk (PR clean, jerk, and C&J)
265# Clean and Jerk (F)
Cleaned the weight, on the jerk i got under, but lost it as i was standing up. Next time. PR Clean though.
3×3 wide grip pullups
1×1 l-sit pullup
Previous Pr Clean and Jerk was 230
Previous Pr Clean was 255
Previous Pr Jerk 230
Did wod #1 with 135.
Then did wod #2 with 1.5 pood
Paul is a beast man.
100-107.5-115-120-125-130
45-45-50-50-55-60
Not bad for having a cold and about 20 stiches in my chest