WHITEBOARD – 17 April 2014
Workload:
A1. Clean (1) + H. Clean (1) + Split Jerk (1) – Build to crisp 1 set max
*Deload to 85% – 3 sets of 2Then:
B1.
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-upsThen:
C1.
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.
Beyul Training 
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.
B1.
Done w/ 50# dumbbells
skipped running but have practice tonight so i’ll be doing plenty of it.
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.