WHITE BOARD – 04 March 2013
Workload:
Power/Strength:
Hang Clean (3) to Power Jerk (2): Work up to a CLEAN 3-4 sets. *Add 5lbs from last week
Then:
Push Press: 3 sets of 3 – clean bar from floor *Add 5lbs from last week
Conditioning:
2 Rounds of:
2 Sets of:
Alternating Presses 20
Step-ups 242 Sets of:
Double Unders 50
L-Seat Hold 15s
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/
For the second part use dumbbells at 1/5 max barbell press.
One of the best lifters every doing a Power Jerk (Skip to 1:00 Minute in):http://www.youtube.com/watch?v=Cm1CwVNo4Zk. I would recommend watching the whole sequence just to see how effortless his positioning looks.
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[…] 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/2013/03/04/white-board-04-march-2013/ […]
Beyul Training 
Front squat up to 150×3 PR
Push press up to 112×3 PR
Snatch pull up to 102×3
Clean pull up to 137×3
LT these numbers don’t look right to me??
Oh they are right and beastly. Kilos – 2.2x for lbs.
Beyultraining.com
didn’t realize we were talking kilos. Nice Work LT!
C&J – stopped at 175#
Push Press 175# 175# 180#
Wod: completed 40# db rnd 1 35# db rnd 2
Thanks guys. The Masters national 35-39 age group, 94/105/105+ session is on Sunday afternoon. The 45-49 heavy divisions are a little earlier on Sunday, but that is packed with some monster lifters. I have 3 lifters in my division that will post huge totals unless one of them bombs out…..I will post a pre meet review on Friday with a link to the live webcast. At the very least, I’ll be attacking some competition PR’s.
Clean Complex – 235x3x(3+2)
Push Press – 235x3x3
WOD = Completed w/45s
67-72-72-77 complex (up 2lbs from last week)
67X3X3 push press (up 2lbs from last week)
one round of the WOD, 15# DB, 30 double unders, mod L sit
Scaled down cause part b of my endurance goal for 2013 was on Sunday:
Win Swan Creek Erg Fest for age group
The good: I set a whopping PR. I think 8:33 for 2000m, 2:07.8 pace (almost 2 seconds off my previous PR pace)
The bad: That was good enough for 2nd place
The ugly: The winner had some crazy sub 8:00 time cause I think she held a 1:57 pace for the whole 2000m. She also happens to be a competitive rower.
First time in a long time I came close to hurling in a workout. But also first time in a long time I felt a real sense of pride at what I achieved in a workout.
Great job D! Between you and LT everyone should have plenty o motivation to work hard.
Impressive row time
Beyultraining.com