WHITE BOARD – 11 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:
8 Rounds of
5 Ring Dips
10 Pistols
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/
To make you feel better about yourself, here is a teenager in China probably weighting 60kilos power jerked 140kg. http://www.youtube.com/watch?feature=player_embedded&v=uOgrjSradAM
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[…] Good Mornings 4 sets of 8 – Use 60% weight used on clean complex from https://beyultraining.com/2013/03/11/white-board-04-march-2013-2/ […]
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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/2013/03/11/white-board-04-march-2013-2/ […]
Beyul Training 
went up to 185# for both sets
WOD: completed
Hang Clean and Power Jerk:
worked up to 205
Push Press:
135
Lowered the weight and didn’t do second half because something kinked in my neck. On the bright side, my wrist is doing much better.
hotel mod
one arm DB clean and push press complex up to 35#
DB push press 2 sets at 25# and 2 sets at 30#
WOD done. sub bench dips and shrimp squats
185# cj hc
185# pp
Wod completed with box assisted pistols