WHITEBOARD – 18 January 2013

Posted by beyultraining on January 18, 2013 · 6 Comments 

Workload:

Clean to Press (1+3) – Work up to heavy max. 

Then:

15 minute AMRAP
20 Double-Unders
10 Single Arm DB Clean to Jerk to Overhead squat (30% Clean to Press weight)

Notes: For the first part you perform one clean and 3 presses for one set.  Basically it is a triple in the press but the bar starts on the floor.  

For the second part, the single arm DB Clean to Jerk to Overhead Squat sounds more complicated then it is.  Just perform a one arm clean and jerk, then keeping the weight stabilized perform an overhead squat.  Perform this 5 times on each side for a set of 10.

Filed under Workouts of the Day

Comments
6 Responses to “WHITEBOARD – 18 January 2013”
  1. Dara's avatar Dara says:
    January 18, 2013 at 9:40 AM

    Missed post.
    did 3 rounds of 400m run, 1 pull up, 5 push ups, 10 sit ups, 15 squats

    then a 400m run for fun at the end

    Reply
  2. Dedik's avatar Dedik says:
    January 18, 2013 at 2:04 PM

    155

    WOD
    45#
    8 rounds + 16 Doubles

    Reply
  3. Brian's avatar Brian says:
    January 18, 2013 at 2:37 PM

    185#

    No wod

    Reply

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