Beyul Training

WHITEBOARD – 07 January 2013

Posted by beyultraining on January 6, 2014 · 3 Comments 

Workload:

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

A1. 1 Clean deadlift + 1 Hang Clean + 1 Split Jerk 

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

A2. 1 Clean deadlift + 2 Hang clean + 1 Split Jerk

Then:

3 Rounds:
 5-3-2
Clean Deadlifts (90% complex load)
Deadhang Pull-ups

Notes:  Movements are meant to be done with relative confidence so when first learning keep the weight light and have speed in your movement.  The Clean Deadlift is to work on keeping the balance in the mid foot and the hang clean that follows is to ingrain the proper launching point for the clean and to make you quick under the bar.  If you are not good with the lifts, work on power catches.

The picture of the day is an example of a shortened exaggerated clean deadlift.  I really like this movement done with focus on keeping the balance in the mid-foot the entire time, chest over the bar, and finish with a lat contraction right at the high hang position (mid-thigh).

For the second back you alternate between the pulls and deadhangs.  You do 5 reps of each movements, then 3, then 2, and then you repeat the whole cycle again two more times.