WHITEBOARD – 14 February 2013
Workload:
Clean & Jerk – work up to heavy single
Then:
2000m Row
Notes: Notice it is a Clean, and not a hang clean. Also, there is a jerk to be performed with it. If you are failing at the jerk way before the clean part, find your best clean and jerk and then keep moving up with the clean without the jerk thereafter.
2000m Row to finish. Have fun. Oh, Happy Hallmark day btw.
Beyul Training 
Can you explain the difference between the Clean, the Hang Clean, and the Power Clean? Appreciate it.
A traditional clean is initiated with the barbell resting on the ground.
Hang: Hang indicates that the start of the movement is somewhere above the floor. The traditional positions for the hang are high (bent knees, minimal hip bend) mid (mid-thigh position) and below knee (Bar is just below patella). If I simply put “hang” clean it means you can pick any of the hang positions to work with. Just be consistent in the positioning.
Power: This indicates you catch the bar above a parallel squat. So, a clean or snatch can be caught or ridden down into a full squat. In the power variation you fight riding it down and need to have the hip crease above the knee joint in the catch.
A good video database can be found over at Catalyst: http://www.catalystathletics.com/exercises/section.php?sectionID=2
Missed the post but got pretty close on my own.
20 min row to start: 4000m at 2:30.6 pace
worked up to 1RM clean and jerk 87#. this met my old PR without a lot of recent practice on the jerk
then every minute for 10 min: 1 clean, 1 front squat, 1 jerk at 77#
1 bloody lip
10 burpee penalty
Front squat up to 137×3
Snatch up to 75
Clean pull up to 137×3
Hook grip deadlift up to 184×3
205#
7:52 row