WHITEBOARD – 20 January 2013

Workload:

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

A1. 2 Clean Pulls + 1 Hang Clean

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

A2. 2 Clean Pulls + 1 Hang Clean

Then:

3 Rounds:

5-3-2
Deadlifts

5-3-2
Weighted Chin-up (Approximately 1/5 of 1 rep max load)

Then:

Row 2000m 

Notes:  Take a look at the picture of the day.  You can see that there is an active pull of the body to receive the bar.  Notice in the picture the bar has reached the apex of its ascent, thus it looks stationary.  At this point the athlete has already initiated pulling themselves under the bar (thus the blur).  You want to be so close in the pull under that the shirt will lip up.  The three keys to a good lift at all times: balanced, fast, and close.

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Comments
3 Responses to “WHITEBOARD – 20 January 2013”
  1. Dara says:

    Deadlift load?

  2. Dara says:

    1RM complex 100#. caught clean at 102# but couldn’t get back up
    PR for hang clean
    deload 85#
    WOD – blue band chin up, 100# deadlifts

    6 minute row (1300m)

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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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