WHITEBOARD – 18 April 2012
Workload:
Push Press
*Work up to 3 Rep Max then perform 4 sets of 3 at 90%
**If you perform some sets within 90% of the max set while working up they count towards your deload sets.Then:
1500m Row*Perform a max distance row for 1 minute, then rest for 1 minute. Repeat this cycle untill you hit 1500m rowed.
Notes: Don’t expect a genuine PR on the push press. The legs will be a little tired after the Monday and the run Tuesday. Remember, most of you need to continue to fight for a better “rack” position. Go to mobility WOD and type in “front rack”, “push jerk”, “push press”, or “external rotation with flexion”.
Skip to 2:04 to see how easy it is for Dabaya to rerack the bar into his jerk/press position. Most of his ease comes from great thoracic mobility but still notice the ease of the transfer.
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Beyul Training 
Worked up to heavy push press 240×3
Then:
Back Squat 240x10x3
Then:
Some bodybuilding
145 3RM, 90% @ 130#
1500m in 5:29
Push Press: 175×3
skipped 4×3@90%
Row: little less than 5 full rounds (4:55ish)
190 pressx3
175 3x 4 round
5:00 on row
175/155
4:55
80# 3RM
72x4x3
5:48 (10s improvement)