WHITEBOARD – 28 February 2013
Workload:
Strength:
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/Then:
Good Mornings
4 sets of 8 – Use 60% weight used on clean complex from https://beyultraining.com/2013/02/25/white-board-25-february-2013/Then:
Conditioning
6 Rounds of:50 Double Unders
10 Step-ups (KB at 1/4 bodyweight)
8 Evil Wheels
Notes: What’s a clean pull? NOT a DEADLIFT! The purpose of the clean pull is to controll the bar path and build strength/stamina in the appropriate positions in the clean. This means you focus on sweeping the bar towards you off the floor by shifting your weight into the heels and keeping the bar close with tightness in the lats. If you can not keep your position lower the weight. Once the bar passes the knees and gets close to the location where you initiate your pull downwards you can extend the hips and pop the bar for confidence.
Control the weight down with the appropriate back position inbetween reps: http://www.youtube.com/watch?v=Kenjwp17Upo
Good Mornings should be done to build back strength and glute strength as well. Focus on proper posture and screwing the feet into the ground through the whole movement. Don’t let the big toe come off the ground. http://www.youtube.com/watch?v=0Ls4pTpgea8
Missed the post.
3RM sit squats, 140#
tabatas of box jump, push up, wall balls, weighted sit ups, burpees and dips
Front squat up to 130×3
Behind the neck snatch grip press 105#x3x5
Rack split jerk up to 130×1
100# clean pull
sub back extensions, 25#
WOD
30 double unders a round, 35# KB step ups