BLACKBOARD – 16 June 2014


A1. Deficit Clean Pull (2)+ Clean (1) – Build to 1 set max, then deload to 85% and hit 3 more sets.


B1. 5 Rounds of: 

50m Sled Push (115/60lbs)
4 Handstand Push-ups
6 Goblet Squats (100/60lb DBs)
*Rest 1 Minute and Repeat

Notes: For the first part elevate your feet approximately 3-4” so you have to pull for longer.  You should be focusing on staying over the bar (Balanced feet but chest comes forward of the bar as you raise up), for as long as you can.  If you can’t fix your back in this low of a position go to regular.

Post questions.

3 Responses to “BLACKBOARD – 16 June 2014”
  1. Dara says:

    Missed post.
    complex of 1 clean pull, 1 clean. up to 110#
    deload at 90#, 2 clean pull, 1 clean

    3 rounds of the 400m run, 2-3-5 HSPU, weighted pistol from last week

  2. dedikdrfc says:

    Worked up to 225. Missed 235 twice
    Deload at 190

    Done. That got really hard between rounds 3 and 4.

  3. Dara says:

    did a version of this today. thought it was a power clean and not a full clean so did complex up to 95#, then worked on deficit clean pulls up to 105#, then deloaded the complex at 85#.
    My power cleans are more like a muscle clean

    4 rounds of 10 double unders +5 each round
    8 DB shoulder press 25#
    8 goblet squats 50#

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