Beyul Training

WHITEBOARD – 15 October 2013

Posted by beyultraining on October 15, 2013 · 1 Comment 

Workload:

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

1 Clean + 1 Hang Clean (Mid-Thigh) + 3 Push Presses 

Then:

12 Minutes to complete the following:
10 Handstand Push-ups
2 Burpees
8 Handstand Push-ups
4 Burpees
6 Handstand Push-ups
8 Burpees
4 Handstand Push-ups
16 Burpees
2 Handstand Push-ups
*32 Burpees

*If you can complete the last set of burpees before the 12 Minute CAP continue with the burpees until you time is up.

Notes:  The purpose of the complex is to 1. Help ingrain the proper pulling pattern (balance in the midfoot, chest stays over the bar as long as possible, and the bar stays as close to the body as possible), 2. To reiterate the position in which the start of the 2nd pull occurs (mid-thigh for the clean), 3. To teach individuals to transition from the squat to the Jerk/Push Press position efficiently and to DRIVE with the legs on the Jerk/Push Press.   Find someone that does the movement better than you and work with them.