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 18

2 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.

Comments
5 Responses to “WHITE BOARD – 18 March 2013”
  1. Dara says:

    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

  2. Kevin Olds says:

    Clean Complexes up to 190#
    Push Presses up to 190#

    WOD RX’d 45# dumbells – 19:15

  3. bmaguire says:

    Clean complex 190#
    Push press 190#
    Wod completed

    Good hard workout,that I am glad is done.

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  1. […] 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/ […]

  2. […] 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/ […]



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