WHITEBOARD – 10 December 2013

Workload:

Build up to a heavy single in the following barbell complex:

A1. 1 Power Clean + 1 Push Jerk + 1 Split Jerk 

Deload to 80% and hit the following for 3 sets:

A2. 1 Power Clean + 1 High Hang Power Clean + 1 Push Jerk + 1 Split Jerk

Then:

B1. 6 rounds of: 
4 Deadhang Chin-ups (25lb Dumbbell)
10 Single Arm Clean to Presses (5 Each Arm – 1/4 Body Weight DB or KB)

B2. 6 rounds of: 
10 Ball Slams
10  Wallballs

Notes:  If you are not comfortable with your olympic lifting movements than please make section A easier.  Look to either work on just a power clean, or if you are comfortable with a power jerk do a Power Clean + Push Jerk.  Movements are meant to be done with relative confidence so when first learning keep the weight light and have speed in your movement.

For section B, perform B1, then immediately perform B2.

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Comments
One Response to “WHITEBOARD – 10 December 2013”
  1. Dara says:

    3000m row 13:57
    A1: 92#
    A2: 75#
    Then part of WOD from Dana’s morning class (alternating ladder of wall balls and KB swings) then 5 min, 1 full clean every minute at 80#

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