WHITEBOARD – 21 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/2013/03/18/white-board-18-march-2013/Then:
Bench Press
5 Sets of 5 – +5lbs from https://beyultraining.com/2013/03/07/whiteboard-07-march-2013/.Conditioning
10 minute AMRAP
20 Push-ups
10 Burpees
20 KB Swings
10 Wallballs (20/14)
Notes: Again, for the clean pulls 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. Make sure your hang position is EXACTLY the same each time.
You can work your sets of pulls and bench together to speed up the strength as long as the rest is appropriate.
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[…] Bench Press 5 Sets of 5 – +5lbs from https://beyultraining.com/2013/03/21/whiteboard-21-march-2013/ […]
Beyul Training 
So Dana,
You should probably start programming some of this stuff in…just sayin.
237# cp for each round
220# bench for each round
3 rounds +10 pushups
100# clean pull
65-65-70-70-75 bench
WOD 2 rounds +20+10+12
10 strict push ups, then to knee push ups
55# KB
14# wall ball