WHITEBOARD – 19 February 2012
Workload:
Snatch (Work up to Max Snatch then perform 3 sets of 3 at above 75%)
Then:
6 Rounds of:
5 Deadhang Chin-ups (L-Seat if you can)
10 Kettlebell Swings (100/70 – Full Extension if you can)
Notes: Max attempt snatch. This can be caught wherever. The second part of the day is not a lung burner. This is more a strength and positional strengthing session. If you don’t have a L-seat chin-up perform banded chin-ups followed by 5 hanging toes to bar. Try to make the toes to bar as controlled as possible.
Oh, btw this just happened:
http://www.youtube.com/watch?feature=player_embedded&v=nQKs4tMG0EU
Beyul Training 
175 pr snatch
Hang power btw. I see 190 in the future. As long as that hip stays fluid.
Beyultraining.com
Did some mods to yesterday’s workout.
1 mile run: 9:43
worked up to 380 back squat. just ten pounds below my PR.
2 mile run: 20:44
155#
wod completed. with 70lb kb. I started out with 100# overhead kb but ended that quickly after one round.
Modified.
Some 400m sprints to warm up
Max single arm snatch, 35#, PR I think
5 rounds of 5 lat pull downs, 5 V sit ups, 10 thrusters
90# pull downs, 25# thrusters