WHITEBOARD – 1 February 2011
Workload:
2 Hang Cleans (Above Knee) + 1 Power Jerk
*Rest 90s and repeat for 7 RoundsThen:
1 Max set of deadhang pull-ups (If you can’t do deadhangs perform them assisted with a band that allows 10+ pull-ups)
Notes: For the complex perform 2 hang cleans to 1 power jerk. Make sure reps are clean and look good. If they don’t lower back the weight in future rounds. Sequence of importance while doing power movements; position, speed, and then load/intensity.
Beyul Training 
first one back after a bone bruise to the coccyx .. never pleasant
kept it light … maxed at 145, 13 pu w.blue band
Skiing?
Beyultraining.com
nope .. sledding
115.125.125.125.135.125.125
Had to do the hang cleans at 135 singly
10 max rep pull-ups
Hit the old-school weight room. 255# PR bench.
22 pullups
Felt better on my cleans today than I have in Months. Shoulder flexibility work is paying off…
155
165
175
185
195
205
215
13 pullups
I think that was the best ive ever seen you clean. Hardly any over-extension, speed through the middle, and quick under with the elbows. Solid work today dude. Kudos.
2 Hang Clean Beneath Knee + Split Jerk:
205
215
225
235
240 (failed the jerk)
Clean Pull to knee (pause 3 seconds) to hip
275×3
275×3
275×3
Front Squat
217×4
250×3
250×3
250×3
135
135
145
155
165
175
185 – dropped the second clean, picked it up and did the second clean. Ugly push- jerk.
11 pullups
55-60-65-70-72 (great push press)-72 (f on jerk)-72 (another great push press)
5 pull ups, blue band
185
15