WHITE BOARD – 18 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 12
Step-ups 182 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/2013/03/11/white-board-04-march-2013-2/
For the second part use dumbbells at 1/4 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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[…] 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/2013/03/18/white-board-18-march-2013/ […]
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[…] Notes: For the power section work up to a clean and relatively quick 3-4 sets of 1 clean pull + 1 hang clean followed by 1 power jerk. 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/2013/03/18/white-board-18-march-2013/ […]
Beyul Training 
67-72-77-80 complex. missed last power jerk at 80#
70# push press
Missed post, did 6 rounds of 6 push ups and 12 reverse lunges, 1/5 bodyweight DB
Clean Complexes up to 190#
Push Presses up to 190#
WOD RX’d 45# dumbells – 19:15
Clean complex 190#
Push press 190#
Wod completed
Good hard workout,that I am glad is done.