WHITE BOARD – 08 April 2013
Workload:
Power/Strength:
Clean + Power Jerk: Work up to a CLEAN 3-4 sets. *Add 5lbs from last week’s Clean Complex
Then:
Push Press: 4 sets of 2 – clean bar from floor *Add 5lbs from last week
Conditioning:
5 Rounds of
8 Ring Dips
16 Pistols
Notes: For the power section work up to a clean and relatively quick 3-4 sets. A power jerk is a jerk where the feet stay inline of each other (land in a squat stance). Once this complete perform 4 sets of 2 heavy push press. Try to keep the bar the same through all 4 sets. Aim for 5-10lbs+ last weeks: https://beyultraining.com/2013/04/01/whiteboard-1-april-2013/
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16 pistols? Is this pic your way of saying our ass is grass?
Same volume as last time you did this workout, just a different rep scheme
Beyultraining.com
That math thing gets you every time
I read 8 rounds not 5. This time that whole “reading” thing got me.
5k recovery run from Saturday. Biggest pack I’ve ever faced in rugby and my body felt it. That said I somehow managed to get my best time on a 5k since my triahlon. Not breaking any records but for a “recovery run”…not too shabby.
5k: 30:19 (9:38 pace)
85# clean and jerk, altho the jerk was really more of a push press
my PR is 87# so I’ll take it
75# push press
WOD done
tan band bar dips
Push Press – 200×10, 190×10, 180×7 (F)
B. Squat – 250×10, 235×10, 225×10
Bench Press – 185×10, 225×8, 185×10, 185×10
200# hcj
200# pp
up to 205# on Clean/Jerk and Push Press
WOD complete + 8 ring dips