WHITEBOARD – 15 April 2014


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


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


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.

2 Responses to “WHITEBOARD – 15 April 2014”
  1. 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)

  2. dedikdrfc says:

    Waking up with back spasms means i stretched.

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: