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 24

2 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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Comments
11 Responses to “WHITE BOARD – 04 March 2013”
  1. LT says:

    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

  2. kevineleven says:

    C&J – stopped at 175#
    Push Press 175# 175# 180#

    Wod: completed 40# db rnd 1 35# db rnd 2

    • LT says:

      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

  3. Dara says:

    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.

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  1. […] Clean Pull + Clean Pull from below knee w/2s pause 4 sets of 3 – Use 125% weight used on clean complex from https://beyultraining.com/2013/03/04/white-board-04-march-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/2013/03/04/white-board-04-march-2013/ […]



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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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