WHITEBOARD – 17 December 2013

Workload:

Build up to a heavy single in the following barbell complex (deload to 85% and hit (1+2) for 3 additional sets):

1 Snatch Pull + 1 Mid-Hang (Below Knee) Snatch

Then:
5 Rounds of:
6 Barbell Bent Row (Load = 90% Heaviest Complex Weight)
8 Stiff Legged Deadlifts (Load = Heaviest Complex Weight)

Then:
5 Rounds of:
1 Legless Rope Climb
12 Back Extensions (45/25lb plate held at chest)

Notes:  For Mid-Hang work you want to make sure your hang position is identical from rep to rep.  Make sure to notice that the deload has 2 snatches after the pull.

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Comments
3 Responses to “WHITEBOARD – 17 December 2013”
  1. Dara says:

    The good: up to 80# complex. my full snatch PR is 82#
    The bad: ran out of time on the WOD, only did 3 rounds of the rope climb/back extensions
    sub 3 blue band pull ups for rope climb
    The ugly: the deload was all over the place. lots of fails

  2. Snatch Pull+Hang Snatch:
    165×1, 185×1, 205(f), 205×1, 215×1, 225×1, 235(f), 235×1

    WOD: Done with 190 & semi legless climbs.

  3. Dedik says:

    Snatch Complex:

    worked up to 195×1. hit 200 once but couldnt stand up with it and then two more fails.

    Only did part one because i was on a tight schedule. weight done at 175#.

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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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