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.

Comments
4 Responses to “WHITEBOARD – 21 March 2013”
  1. Dedik says:

    So Dana,

    You should probably start programming some of this stuff in…just sayin.

  2. 237# cp for each round

    220# bench for each round

    3 rounds +10 pushups

  3. Dara says:

    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

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