WHITE BOARD – 25 February 2013

Workload:

Power/Strength:

Hang Clean (3) to Power Jerk (2): Work up to a CLEAN 3-4 sets.

Then:

Push Press: 3 sets of 3 – clean bar from floor

Conditioning:

4 Rounds of:
30s Rope Whip
30s Rest

4 Rounds of:
30s Handstand Hold (Toes & Nose)
30s Toes-to-bar

3 Rounds of:
30s Rope Whip
30s Rest

3 Rounds of:
30s Handstand Hold (Toes & Nose)
30s Toes-to-bar

Notes: For the power section work up to a clean and relatively quick 3-4 sets of 3 hang cleans followed by 2 power jerks.  The bar doesn’t come down during the entire complex.  A power jerk is a jerk where the feet stay inline of each other (land in a squat stance).  Once this complete perform 3 sets of 3 heavy push press.  Try to keep the bar the same through all 3 sets.  Aim for about 85% or above your 1 rep max.  Keep rest intevals relatively low (approx. 90s) for all heavy work. 

For the conditioning just get it done and control the handstands.  Try to do wall facing holds with your nose and toes (stole the queue from Outlaw Way BTW) to touch the wall.  Keep the hands in a gymnastic hold which would be no farther out than an inch from hip each side.

Here is a video of Clean to Power Jerk: http://www.youtube.com/watch?v=w-_Ml1C_la8&feature=player_embedded

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Comments
6 Responses to “WHITE BOARD – 25 February 2013”
  1. kevin olds says:

    Clean complex 135# 145# 155# 165#
    Push Press 135# 145# 155# 175#

    WOD : complete-ish. Handstand holds need work.

  2. Dara says:

    Clean comples 65-70-70-75
    push press 65x3x3
    WOD complete

  3. Brian says:

    Went to reebok crossfit back bay in Boston on travel.

    5 rounds for time

    50 double unders
    15 push press 85#
    10 over the box jumps

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  1. […] Clean Pull w/1 second pause at below knee 4 sets of 3 – Use 125% weight used on clean complex from https://beyultraining.com/2013/02/25/white-board-25-february-2013/ […]

  2. […] Notes: For the power section work up to a clean and relatively quick 3-4 sets of 3 hang cleans followed by 2 power jerks.  The bar doesn’t come down during the entire complex.  A power jerk is a jerk where the feet stay inline of each other (land in a squat stance).  Once this complete perform 3 sets of 3 heavy push press.  Try to keep the bar the same through all 3 sets.  Aim for 5-10lbs+ last weeks:   https://beyultraining.com/2013/02/25/white-board-25-february-2013/ […]



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