WHITE BOARD – 26 February 2013
Workload:
Power/Strength:
Power Snatch (1) to Hang Snatch (1): Work up to a max and make sure you hit 4 sets within 90% max.
Then:
Ring Pull-ups: 5 sets of 5 – Weight them if able.
Conditioning:
4 Rounds of:
15 Kettlebell Swing : (70/55)
20 Death March (DBs are 1/5 bodyweight each)
Notes: For the Snatch complex make sure the first one is a POWER from the FLOOR and the second is a HANG and to a FULL Squat. I will post a video of the movement once I do the workout in the AM. You want to make sure you are hitting your positions in each lift. The bar isn’t put on the ground between reps. A big mistake we see is a varying hang position. Make sure you pick one hang position (high, mid-thigh, or under-knee) and make sure it does not deviate from rep to rep.
If you don’t have ring pull-ups perform standard pull-ups banded. These are STRICT. If you have a strict muscle-up work the false grip on all reps/sets and get the rings to tap the chest. This should mimic the deadhang muscle-up.
Beyul Training 
65# snatch complex
tried 67#. got the power, missed the hang. several times
sub pull ups, blue band
WOD complete
25# DB death march
Snatch pull + snatch up to 205#
Clean pull + clean up to 286#
Looking good LT. Nice to have you raising the intensity in the room today.
Yeah that was great. Too bad by this afternoon I found out what it’s gonna feel like to be 90 years old.
That last clean looked like it took a little bit to get up. Nothing a little screaming can’t handle.
Beyultraining.com
Snatch Complex : 135# 145# 155# X 1
165# x 4
Pullups unweighted
WOD : 2 rounds 45# DB, 2 rounds 40# DB
8x200m sprints
averaged :45 – :49 per sprint. 10 seconds less each time on the rest
1000 row: 4:03
In Boston
20 minutes EMOM
Odd minute
4 hand stand push-ups
Even minute
5 185# cleans