WHITE BOARD – 05 March 2013

Posted by beyultraining on March 5, 2013 · 3 Comments 

Workload:

Power/Strength:

Power Snatch: On the minute for 10 minutes perform 1 Power Snatch.  Start the weight at 80% your best power snatch and move weight up with each successful lift.  If you fail the same weight 2-3 times drop it down.  Make sure no rep is under 80%

Conditioning:

5 Rounds of:
1 Rope Climb
20 Weighted Back Extensions (45/25lb plate held at chest)
30s Handstand holds (Try shifting weight from hand to hand to get used to fully loading weight on one shoulder)

Notes: Have fun.

Filed under Workouts of the Day

Comments
3 Responses to “WHITE BOARD – 05 March 2013”
  1. Dara's avatar Dara says:
    March 5, 2013 at 10:10 AM

    Missed post. Did last Tues power snatch/hang snatch complex. Hit 67#. Got the power at 72#, missed the hang. Several times

    4 rounds of 15 KB swings 55#, 20 good mornings 50#

    Reply
  2. kevineleven's avatar kevineleven says:
    March 5, 2013 at 3:27 PM

    Snatch – 160# – 195# by 5s – failed 200# twice

    WOD slightly altered for the lower-back impaired:

    10 extensions
    rope
    10 extensions
    handstand

    everything done unbroken if you ignore that I broke up the extensions

    Reply

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