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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Beyul Training 
up to 195# Cleans and Push Press
WOD complete
70-75-80-82-85 complex
72# push press
WOD done, sub bar dip, tan band and mod pistols
195# for complex
195# pp 6reps on last round
Wod complete
2 1000m rows
15 minutes on the bike.