WHITEBOARD – 18 June 2012
Workload:
Hang Clean
*Work up to a heavy single then perform 3x3x80%.Then:
2 Rounds of:
6 Intervals:
30s Row
15s RestThen:
3 Sets of:
1 Rope Climb
30s Handstand Hold
10 Glute-Ham Back Extensions (45/25)
Notes: For the strength portion keep the rest on the low side (90-120s). You want to be able to get your max lift in and the deload sets done in about 25-30 minutes. Post any questions. Happy Monday. I think this week’s theme for the pictures of the day will be 80’s fight scenes. Can you name this movie? 
Beyul Training 
Way of the Dragon starring the classic Bruce Lee(Tang) and Chuck Norris(Colt) fight. Tang won.
Going to have to scare up a fight seen from Caddyshack or Bull Durham to give me a shot.
205/165/check/check
260(might be a hang clean PR)/205/check/check
Subbed 3 pull to standing and descentions for the rope climbs as my shoulder still wont let me pull. All handstands done unbroken which is a great step in the right direction.
Great signs today. Good work P
Beyultraining.com
215×1
175x3x3
WOD row: 926m handstands unbroken
…then Kramli reminded me we had to do it twice…
row: 748m handstand #6 20s then 10s
220X1 PR by 15#
175X3X3
WOD: ropes with legs
195/145/only one round of the second half fun
Happy belated Fathers Day to all the dads
85#/70#
WOD – rope with legs.mod hand stand hold
Plus an AM workout of 6000ish m row. On the river. In a real boat. With a current.
Very cool & very long…
Drop snatch up to 140#x3
Push jerk up to 225×3
Power clean+hang power clean up to 245