WHITEBOARD – 15 April 2014

Posted by beyultraining on April 15, 2014 · 2 Comments 

Workload: 

A1. Halting Snatch Deadlift (1) + Hang Snatch (1 -Mid-Thigh) – Build to crisp 1 set max

*Deload to 85% – 3 additional sets at 2+2

*Compare to April 8th

Then: 

B1. 5 Rounds of: 
5 Snatch Grip Deadlifts (110% best load on A1).
1 Rope Climb
*Rest 90-120s between rounds.  

Then: 

C1. 7 Minute AMRAP
15 Kettlebell Swings (100/70 – Chest)
5 Box Jump (Step-Down – 30/24”)

Notes: Halting Snatch Deadlift is performed like a perfect snatch pull, but you stop right before hip extension (Chest is still forward of the bar, balance slightly rearward on the feet).  This is to ingrain the proper 1st pull and to make you patient.  Make sure the hand position is Mid-thigh on every rep.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 15 April 2014”
  1. beyultraining's avatar beyultraining says:
    April 15, 2014 at 2:25 PM

    Snatch Pull+H. Snatch: 205, 215, 225, 235(f), 242, 250, 255 (f)

    B. done with 225

    C. done (5 rds +10 KB swings – 100lb)

    Reply
  2. dedikdrfc's avatar dedikdrfc says:
    April 15, 2014 at 3:04 PM

    Waking up with back spasms means i stretched.

    Reply

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