WHITEBOARD – 21 March 2013



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/


Bench Press
5 Sets of 5 – +5lbs from https://beyultraining.com/2013/03/07/whiteboard-07-march-2013/


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.

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

Check out what others are saying...
  1. […] Bench Press 5 Sets of 5 – +5lbs from https://beyultraining.com/2013/03/21/whiteboard-21-march-2013/ […]

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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