WHITEBOARD – 25 June 2012
Workload:
Hang Clean
*Work up to a heavy singleThen:
5 sets of: 1 Hang Clean + 3 Front Squats (80% of what you hit for max)
Then:
5 Rounds of:
1 Legless Rope Climb
6 Inverted Rows
6 Evil Wheels
Notes: Think clean and crisp reps in the olympic lifting portion of the training. Slow, grinding sets are not that beneficial in regards to power development. Post questions.
The movie for today doesn’t exactly have a fight scene, but wrestling is aggressive enough to count. On the upside this movie had a monster soundtrack.
Beyul Training 
vision quest
Here is a video
Louden Swain fights a Monster called Shute.
yeah, you’ve always been a big Madonna/wrestling fan, I believe Jerry Sandusky’s facebook page lists similar “likes”.
I was referring to the great Journey song that is on that soundtrack. But, I can’t deny that I love me some “Material Girl” now and then.
230# which may be PR for hang clean
185# x5 + 15 FS
wod complete
That was a Hang POWER clean for 230 kev
280 H. Power (No shoes)
Second part was done with only 2 legless.
215# Tied PR
225#F
170 complex
wod: 1 legless
267# HC (2#PR)
started sets at 215# (2 sets) then 205 (2 fails and a ripped callous) then finished the sets at 185#
Skipped the wod in favor of a mile run. Need to train the legs to keep going after frying them out.
Mile run: 9:28
90# hang clean, PR. meets my full clean PR
72# complex
WOD – with legs
That’s what I like to see.
Beyultraining.com
Snatch drops up to 150×3
Press out of rack up to 165×3
Nice work with the PR’s!