WHITE BOARD – 12 March 2013
Workload:
Power/Strength:
Power Snatch (1) to Hang Snatch (1): Work up to a max and make sure you hit 4 sets within 90% max.
Then:
L-seat Pull-ups: 6 sets of 4
Conditioning:
10 Double-Unders
5 Clean and Presses
20 DUs
5 C&P
30 DUs
5 C&P
40 DUs
5 C&P
50 DUs
5 C&P
60 DUs
5 C&P
70 DUs
5 C&P
80 DUs
5 C&P*KB approximately 1/4 1 rep barbell press weight.
Notes: For the Snatch complex make sure the first one is a POWER from the FLOOR and the second is a HANG and to a FULL Squat. You want to make sure you are hitting your positions in each lift. The bar isn’t put on the ground between reps.
You can mix the sets of L-Seats into the Snatch work. If you do not have a L-Seat pull-up perform 6 sets of 4 standard with 10s L-seat holds to follow.
Beyul Training 
Glad I missed. Did mix of bent over rows, straight leg deadlifts, towel pull ups (rope climb sub) and handstand holds
Bench for Boobs is on Facebook
http://www.facebook.com/pages/Bench-for-Boobs/437738259639047
August 18. Keep the date open. I already heard one prediction of a 405lb lift
I am in!
I believe that 405 you speak of is in reference to Kevin and Brian.
Good article. Squats will make you or some people faster. Would love the see the study of sprint speeds immediately after doing squats. http://sportsnutritioninsider.insidefitnessmag.com/4808/soccer-players-to-squat-or-not-to-squat
Shocking that people could ever think squatting doesn’t benefit soccer players, especially women.
215 on the 1+1 snatch complex. It took a couple shots but I made it.
Pull-ups done.
Workout done with 1.5pood. 171 consecutive Double-Unders to finish.