WHITEBOARD – 18 January 2012
Workload:
6 Rounds of:
1 Hang Pulls
1 Clean
2 Front Squat
1 Jerk*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: Just like last week take note of your positioning in the barbell complex. This is slightly different than last week so take notice. You want to control each movement and finish the jerk with conviction.
This is the speed and confidence we want. Oh, and he is 19…
Beyul Training 
Strict Press: 115-135-155-160-165-170(F)
*165 is a PR
Push Press: 170-185-205-215-220-225-230-235(F)
*230 is a PR
Complex:
190-205-220(failed on jerk)-220-225
skipped last round because my shoulders and neck were starting to tighten.
Decided to give my legs a day off….for the most part.
4 @ 115#, 4 @ 135#, 1 @ 145#, 145# fail. focused on technique.
Strict pressed 165 with Paul. Probably a PR too.
I worked on repeating what I learned on Saturday. There is some evidence that I was paying attention. I’ll keep at it.
Did a bunch of reps at 135,145.
Those were the best jerks I’ve seen you do. Still a lot of pressing, but there is a semblance of a drop in there. Good work today.
Apropos of nothing:
55-60-65-65-70-70
Tried 75# for fun, got the clean, no jerk
Better than last week