WHITEBOARD – 05 November 2013

Workload:

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

1 Snatch Pull + 2 Mid-Hang (Below Knee) Power Snatches

Then:
5 Rounds of:
1 Rope Climb (Feet are used to grip)
10 Full Extension KB Swings (100/70lbs)

Then:
5 Rounds of:
5 Dead-Hang Pull-ups
15 Glute-Ham Raises

Notes:  For Mid-Hang work you want to make sure your hang position is identical from rep to rep.  For the second part try and hit technique on the rope climb with wrapping.  You will get the strength stimulus with the dead-hang pull-ups later in the workout.

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Comments
2 Responses to “WHITEBOARD – 05 November 2013”
  1. Kevin Olds says:

    Snatch Complex up to 155#
    Drop sets 135#

    Wod: Complete 100# KB and Extensions instead of Raises ( Quads too sore )

  2. dedikdrfc says:

    Snatch Complex tp to 135# (thumb wasnt having the hook grip at a heavier weight)
    Drop sets 115#

    Wod Complete: 70# KB swings, green banded pullups.

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