WHITEBOARD – 17 April 2014


A1. Clean (1) + H. Clean (1) + Split Jerk (1) – Build to crisp 1 set max
*Deload to 85% – 3 sets of 2


5 Rounds of:
8 Dumbbell Alternating Shoulder presses (pick a weight you can complete all 8 reps with but is challenging)
10 Glute-Ham Sit-ups


4 Rounds of: 
400m Run
*Rest 60s & repeat

Notes: The complex is different than last week.  It is a clean from the floor, then mid-hang and finished with a jerk.  Goodluck.  Anything over 87% of your 1 rep Clean and Jerk is solid.

Notice the addition of the Glute-ham sit-up.  If you are not comfortable with this movement perform weighted sit-ups or controlled knee to elbows.

C1. is the same conditioning as last week.  However, aim to drop a little off of your pace as last week.  Last week was 90% your mile splits, this week aim for 87.5%.  So if you have a 8 minute mile (120s 400m split), then we would be aiming for 105s splits.


2 Responses to “WHITEBOARD – 17 April 2014”
  1. dedikdrfc says:

    hit 205 i think and then failed twice at 225#. Not my day. Ankle wasn’t feeling right and i didnt roll my shoulders out enough.

    Done w/ 50# dumbbells

    skipped running but have practice tonight so i’ll be doing plenty of it.

  2. Complex: 225, 245, 265, 285, 300, 310 – Very happy with how this felt.
    B1. Done – first two rounds with 70lb KB, then 50lb DBs for 3 rounds
    C. Done – First one done at a respectable pace, not so much for the other 3. I hit a wall early – Not so happy with how this felt.

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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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