WHITEBOARD – 17 January 2013


Front Squat: Build to a crisp 3 rep max

*Deload to 80% and perform 4 additional sets.


8 Rounds:
100m Shuttle (50 out, 50 in)
1 Clean + 5 Thrusters (1/2 BW)

Rest 5-8 minutes then perform: 

10 Minutes Turkish Get-up Work: Build up to a confident max on both arms.  Use the full 10 minutes and hit enough reps to feel like some solid work was done within the movement.


Notes: “A CRISP 3 rep max”.  We want speed and the same receiving positioning as a deep clean.  For the Turkish Get-up use the time wisely and hit the right positions.  If this is your first go around with the movement please find someone that is good at executing it.

The overall theme to remember for the Turkish Get-ups are to pace and find the balance through-out the movement.  This is a decent video from an RKC instructor:


All reps should be done with confidence and balance.  As soon as you feel like you can’t move your body or the bell into the proper position that is your fail point.

2 Responses to “WHITEBOARD – 17 January 2013”
  1. AM: Back Squat: Worked up to 345×5.

    PM: Clean & Jerk: 300×1
    Clean: 310×1
    Clean Pull 385×1, 315x2x2
    Front Squat: 325×1

  2. LT says:

    Worked up to a 2 rep hang power clean + jerk @ 280#

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

  • 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...

%d bloggers like this: