WHITEBOARD – 27 January 2014
Workload:
Back Squat: Max Set of 3
*You should be able to hit about 10-15% higher than the working sets completed 20JAN2014. Goodluck.Then:
ETM for 5 Minutes:
5 Clean to Presses (40% BW)*+1 every round (5, 6, 7, 8, 9)
Then:
5 Rounds of
10 Pistols (Total)
8 Ring Push-ups (Chest to ground w/ring 1” from ground)Then:
Couch Stretch & Soft Tissue Work : Work the anterior hip opener first and then do ball smash work to the Quad, focusing on the VMO (vastus medialis oblique).
Here is a good example from Kelly S:
Notes: Have fun kiddos and take care of those tissues.
Beyul Training 
AM.
5 rounds of heavy bag work
8x200m sprints with rest 10 seconds less than it took to complete the interval (ie. 45 second 200m, 35 seconds rest, etc.) Was able to complete it in 14:47.
3 RM 135#. missed last rep at 140#
clean/press 55#
sub standard push ups, all sets of 8 were good quality so now I can graduate back to the rings
AM:
Back Squat: 330x5x5
Mobility & Soft-Tissue (30m)
PM:
Hang Clean: 165×1, 185×1, 205×1, 255×1, 275×1, 295×1, 320×1, 330×1 (PR)
Strict Presses: Worked up to 155×5
Tricep Extensions and some frog holds to finish
Hang clean tied or was 5 lbs better than any type of clean I have done. I know it is a PR from the hang.
PM:
Back Squat: Max Set of 3
worked up to 345×3
Then:
OTM for 5 Minutes:
5 Clean to Presses Ladder: 95#
Then:
5 Rounds of
10 Pistols (Total)
8 Ring Push-ups (Chest to ground w/ring 1” from ground)
Completed. 7:27
Hang clean + jerk up to 297#. Thats good for a PR on both motions. I also PR’d slamming the bar thru the ground.
I like all parts of this.
>
I second this.