WHITEBOARD – 29 April 2014


A1. Heaving Snatch Balance x 2 – Build to crisp 1 set max

*Deload to 85% – 3 additional sets at 2

*Demo video from Catalyst Athletics  – https://www.catalystathletics.com/exercises/exercise.php?exerciseID=82


B1. 5 Rounds of: 
5 Snatch Grip Deadlifts (95% best snatch).
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: Take a look at the demo video for A1. This drill is to make you more comfortable/strong in the hole. You are aiming to do it with good fluidity.  When you dip and drive the bar off the back rack you are immediately dropping and receiving the bar in the appropriate level and lowering it to the full squat.

If you have poor mobility, try and work the overhead squat instead.  If you can’t achieve this work your mobility all the time to get comfortable with an overhead squat.

3 Responses to “WHITEBOARD – 29 April 2014”
  1. Dara says:

    missed post
    every minute on the minute complex of 1 halting snatch deadlift, 1 snatch, 1 snatch balance (with a hold in the hole)
    up to 72#

    then 5 rounds of 8 good mornings, 5 inverted rows, 30s planks
    then 8 tabata rounds of KB swings, 70#

  2. Snatch Balance:275×2,225x2x3
    B.Done with quick pinch on rope & 240
    C. 100lbs/6rds + 9 swings

  3. Dara says:

    did this one today.
    A1: up to 85#, deload at 75#
    B1: 85# deadlift
    sub 3-4-3-4-3 pull ups with tan band
    C1: 6 rounds + 6 swings. 70#
    the entire time thinking ‘I might beat Dana’. so close

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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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