WHITEBOARD – 06 JULY 2012
Workload:
Front Squat: Work up to a 5 Rep Max
Then:
2 Rounds of:
3, 6, 9:
Fronts Squats (75% of 5 rep max)
Handstand Push-ups
Notes: Not much running today! Remember position and speed in the front squats. If you get a crappy thoracic position (rounded shoulders and arched upper back) on the squats then keep the weight lower. We want to reinforce proper receiving position for the clean.
Have fun and happy Friday everyone!
Beyul Training 
5 rep max: 245 focusing on speed. Could have gone higher but would have had to sacrifice positioning.
WOD:
185#.
14:07
That was a tough one.
5 rep max 205#
WOD:
155#
too tough. FS 245×5 WOD 4 HSPU short of completing round 1
Front Squat up to heavy single @ 155Kg.
Snatch drops up to 165×3
Clean+5 presses up to 155
Hook grip dead lift up to a heavy single @ 207kg
The fact that lifters in my weight class routinely snatch 207 is hard to fathom. Can’t wait for London games in a few weeks. 215 has a realistic chance at getting on the board by the Iranian heavyweight Salami if he is healthy.