WHITEBOARD – 09 October 2012
Workload:
Hang Clean: Work up to heavy single then perform 3 sets of 3 at 80%
Then:
3 Rounds:
25 Pull-ups
25 Glute-Ham Back Extensions
400m Row
Notes: Post questions in regards to the workout. Sorry for the late post, internet was down at the house.
Here is a video of Donny Shankle working up to a 200kg hang clean (+ Jerk). The cleans start at :40s. Notice how he sinks into the exact same hang position throughout all reps. Be consistent with your positioning! The point of hang work is to simplify the lift so you don’t need to think about the first pull, but more importantly it is to teach you how to actively pull under fast.
Beyul Training 
P.Snatch – Worked up to 225×1. Failed 225 two times prior to getting it.
Snatchx225x4
WOD completed as written. Blah.
Video of snatchs. You can see on the miss with 225 that I initiate the rebend of the knees a little earlier thus leaving the bar out in front.
Hang Clean: worked up to an ATG 260 with a major pause and reset in the bottom position. Stood up with it though. Attempted 265 twice. Second attempt I was 3/4ths of the way up but my hamstrings just wouldn’t engage any more.
Felt good to be back and clear my mind by lifting some heavy weight.