Beyul Training

WHITEBOARD – 01 October 2013

Posted by beyultraining on October 1, 2013 · 3 Comments 

Workload:

Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets):

1 Clean Pull + 2 H. Clean Pulls + 1 H. Clean

Then:
8 Minute AMRAP
150m Row
10 Toes-to-bar
5 Chest-to-bar pull-ups

Notes:  Here is an example of complex but with 2 Jerks added at the end:

If you are new to the olympic lifting movements, just work sets of 5 on the High Hang Clean.  An example of a High Hang Clean is below (First movement of the video):

If mobility stops you from getting into the proper positions just work with a bar on the front squat position.