WHITEBOARD – 01 April 2014
Workload:
A1. Back Squat – 5 sets of 5 (78.5% 1 Rep Max)
Then:
B1. Every other minute for 20 minutes:
5 Hang Clean (+2 every round)
1 Rack to overheadC1. Push-up Ladder (On the minute ever minute):
4-8-12-16-20-24-etc
Notes: The back squats are slightly heavier than last week. They should be pretty difficult to complete all 5 sets, but doable.
For B1. you perform your work within a 1 minute window. You get to rest the remainder of that minute and an additional minute before going again.
The hang cleans go up every round by 2. So 5, 7, 9, 11, 13, 15, 17, 19, 21, 23 are the working sets if you hit all reps. If you fail to reach a number, go down two rounds and hit the remainder of the workout.
So, if I failed at 15 reps, I would drop down to 11 and hit that for the remaining intervals. 10 total intervals!
For C1. it is on the minute every minute. Go till failure and stop.
Oh, by the way the new gym is open all thanks to me (April Fools – I did nothing). Check it out, great space!
Beyul Training 
what is the weight on the hang cleans?
Sorry about that. 50% max lifetime clean. Also, you have to receive or bring down to a full squat.
Snatch up to 95 which will be my opener.
C+ j up to 130.
125# squat
55# clean and split jerk for WOD
stayed at 5 or 7 every round
push ups, start at 2, increase by 2, up to 14 push ups
Good vibes in the new place. Horrible workout. Whoever designed that is a real prick.
320x5x5
170 for B1: 5,7,9,11, 7(f), 9, 9, 2, 9, 9
A1:
Back Squat: 300x5x5. That’s the worst squats have felt in a long time. Chalking that up to being mid-season in rugby and just general leg fatigue.
B1:
150#
Finished rounds through 11. Completed 3 of 13 because the weight crashed oddly onto left wrist. Down to nine. Didn’t finish 11. I think I finished 5 in my last set.
Lost my lunch.
C1:
Did not do because of said lunch losing. Haven’t felt that thrashed after a wod in a long time.