WHITEBOARD – 07 March 2013

Workload:

Strength:

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/

Then:

Bench Press
5 Sets of 5 – Build up to a heavy set and perform five sets there or 5 total sets within 90% of that max. Don’t go crazy, this is not a max day and it is the beginning of a long duration bench cycle.  Think 90% effort on this one. 

Conditioning

10 minute AMRAP
20 Push-ups
10 Burpees
20 KB Swings
10 Wallballs (20/14)

Notes: Again, a clean pull is not a deadlift.  We are working strengthing up the proper positioning for a clean.  I want you to sweep that bar back and transfer your weight to your heels as you drive the legs in.  Here is an example of a clean pull + clean pull from below knees.  http://www.youtube.com/watch?v=zB-aCN7oT60.  Skip to 30s in. 

I want your pull to be a little more controlled and more forceful on driving the knees back while keeping a good back angle.  Think more about driving or PUSHING through the legs than actually pulling.  Also, the hang portion should have a 2 second pause at below knee to reinforce that position. 

Bench should NOT be hard.  Work through the sets fast.

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Comments
3 Responses to “WHITEBOARD – 07 March 2013”
  1. bmaguire says:

    235# cleanup

    Worked to a 225# on bench

    Wod completed 2 rounds + 20 + 10+ 19

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