WHITE BOARD – 25 March 2013

Workload:

Power/Strength:

Clean Pull + Hang Clean + Power Jerk: Work up to a CLEAN 3-4 sets. *Add 5lbs from last week’s Clean Complex

Then:

Push Press: 3 sets of 3 – clean bar from floor *Add 5lbs from last week

Conditioning:

8 Rounds of
5 Ring Dips
10 Pistols

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/

If you were ever curious if olympic weightlifting would make you a better dancing the answer is no…

http://www.youtube.com/watch?v=5eqjcPMs2Z8&NR=1&feature=endscreen

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Comments
7 Responses to “WHITE BOARD – 25 March 2013”
  1. kevineleven says:

    up to 195# Cleans and Push Press
    WOD complete

  2. Dara says:

    70-75-80-82-85 complex
    72# push press

    WOD done, sub bar dip, tan band and mod pistols

  3. bmaguire says:

    195# for complex
    195# pp 6reps on last round
    Wod complete

  4. Dedik says:

    2 1000m rows
    15 minutes on the bike.

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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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