WHITEBOARD – 20 December 2013
Workload:
Front Squat: Build to a crisp 2 rep max
*Deload to 80% and perform 3 additional sets.
Then:
On the Minute for 5 Minutes perform:
3 Snatches (Full Squat receiving position)
*Start weight at 50% max clean. Each successful round add 5-10lbs*Rest 2 minutes
On the Minute for 5 Minutes perform:
2 Snatches (Full Squat receiving position)
*Start weight 5-10lbs heavier than last triple*Rest 2 minutes
On the Minute for 5 Minutes perform:
1 Snatch (Full Squat receiving position)
*Start weight 5-10lbs heavier than last double
Notes: “A CRISP 2 rep max”. We want speed and the same receiving positioning as a deep clean.
For the second part map out what it would look like to have 15 successful attempts. You want to make sure you aren’t trying to double your old 1 rep PR. Map it out so if you feel good and hit your reps at the end of the singles you are around 90-95% of your old PR. If you complete the workout and feel like your have a shot at a PR do it at your pace. If you fail during your sets make sure to either back down the weight to be successful the rest of the way out, or retry knowing your failure was due to technique and not power/strength.
Beyul Training 