BLACKBOARD – 19 May 2014
Workload:
A1. Hang Clean (2) + Clean (1) – Build to Max
*Deload to 85% – 2 sets of 2 Hang Cleans + 1 Clean + 2 Front SquatsThen:
B1. 6 Rounds of:
10 Alternating Dumbbell Presses (1/4 Strict Press 1 Rep Max)
1 Sled 50m Sled Push – (115/70lbs)
10 PistolsThen:
C1. Hollow Rock Holds 4 sets of 12s or 24s hold (Skill dictates hold time)
*Explanation and break down of progressions: http://gymnasticswod.com/content/hollow-body-progression-pt2
Notes: Look familiar? Same complex for A1 as last week except one clean from the floor. For B, same as last week but 6 rounds instead of an AMRAP. For C, exact same, but try to either up your time for the holds compared to last week, or lower the time and increase the progression.
Again, if you don’t have a full range pistol, work mobility for the workout, and elevate yourself on a box so you can challenge yourself and go deeper as you build confidence.
I think the Russians and Chinese know a thing or two about recovery. Both serve their national teams broth extensively.
Beyul Training 
A1:
worked up to 240# Hang Power Clean + Power Clean
B1:
6 rounds done
45# dumbbell
C1:
4 sets of 24s holds
36 seconds of rest in between sets.
230# 1 3 x 1
195# x 3 x 2
WOD completed : 50# dummbells
4 sets of 24s holds
36 seconds of rest in between sets.
A1: up to 95#, deload at 81#
did 100# but the rack on the hang clean was sloppy. 100# is my 1RM PR
B1: 4 rounds only cause thanks to Carl Paoli I now know I need to rework my pistols
45# sled; 20# DB
C1: I’m hollow, but I don’t rock and I need more than Carl Paoli videos to help me.
And for the record, Carl is the new KStar.