WHITE BOARD – 09 April 2013

Workload:

Power/Strength:

Snatch (1) to Hang Snatch (1): Work up to a max and make sure you hit 4 sets within 90% max.

Then:

L-seat Pull-ups: 6 sets of 4

Conditioning:

5 Rounds of:
50 Double-Unders
10 KB Presses
*KB approximately 1/4 1 rep barbell press weight.

Notes: For the Snatch complex make sure the first one is from the FLOOR and the second is a HANG and they both are caught in a FULL Squat. You want to make sure you are hitting your positions in each lift.  The bar isn’t put on the ground between reps.

You can mix the sets of L-Seats into the Snatch work. If you do not have a L-Seat pull-up perform 6 sets of 4 standard with 10s L-seat holds to follow.

The KB presses are 5 each side per round.

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Comments
5 Responses to “WHITE BOARD – 09 April 2013”
  1. kevineleven says:

    worked up to 185# on snatch complex
    Pullups completed
    WOD 8:33

  2. Brian says:

    145# snatch
    Wod 50# subed row for dus.

  3. Dara says:

    Missed the post and did 6×5 deadlift pull ups, tan band. 10s L sits between pull up sets
    4×8 good mornings 60#

    7min AMRAP 10 burpees, 2 HSPU. 4 rounds +10

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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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