WHITEBOARD – 23 April 2012

Posted by beyultraining on April 23, 2012 · 3 Comments 

Workload:

Hang Clean
*Work up to a heavy single, then back the weight down to 80%. With this load perform 4 sets of 1 Hang Clean + 2 Front Squats.

Then:

5 Rounds of:
10 Back Extensions (GHD)
10 Inverted Rows
10 Sit-ups (w/25lb dumbbell held on chest)

Notes: Take a look at the technique/instructional video over at California Strength for the hang clean. If you are not comfortable with the hang clean work up to a heavy triple front squat and superset it with 6-8 explosive box jumps.

Filed under Workouts of the Day

Comments
3 Responses to “WHITEBOARD – 23 April 2012”
  1. beyultraining's avatar beyultraining says:
    April 23, 2012 at 2:10 PM

    Clean Pull + Clean + Jerk – Worked up to 140.5kg then did one set of:
    Clean Pull (2) + Clean + Jerk (3)x125kg

    Then:

    Back Squatx142.9kgx3x5

    Reply
  2. grzm's avatar grzm says:
    April 23, 2012 at 2:34 PM

    185# 1RM hang squat clean (might be a PR clean overall). 80% @ 155#.

    Reply
  3. Dedik's avatar Dedik says:
    April 23, 2012 at 3:51 PM

    worked up to a 245# hang clean. Failed at 255# twice.

    Skipped second part to focus on rolling my neck out.

    Reply

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