WHITEBOARD – 14 August 2014
Workload:
A1. Perform the following wave cycle:
2 Clean & Jerks (73%)
1 Cleans + 1 Front Squat+ 1 Jerk (78%)
1 Clean & Jerk (83%)2 Clean & Jerks (78%)
1 Cleans + 1 Front Squat+ 1 Jerk (83%)
1 Clean & Jerk (88%)2 Cleans (83%)
Then:
Sprint Work:
B1. 400m Jog (50% Intensity)
B2. 4×100 Repeat (70% Intensity)
B3. 4×50 Repeats (70% Intensity)
B4. 4×50 Repeats (75,80,85,90% Intensity)
B5. 4×50 Repeats (100% Intensity)
*Rest 4-5x the amount of time it takes to sprint. This isn’t conditioning. If the 50m takes you 6-7 seconds rest 40-50s inbetween.
Pre-Hab Work:
3 Rounds of:
12 Weighted Shoulder Dislocates (5/2.5lbs)
24s Hollow Hold (No ROCK, Just the Hold)
Notes: Ok, this is the same as TWO weeks ago except you get a stab at 2xclean & jerk at 83% if everything goes well.
Same stipulation as always with the sprints. Notice as well as the pre-hab sets dropped to 3 but longer hold.
Beyul Training 
70#;74#;79#
74#; 79#;84#
79#
sprints
prehab. my lower back released enough to let me do one hold RXd
Getting back into the groove after sickness:
Clean + Jerk Wave:
225×2
245×1+1+1
255×1
245×2
255×1+1+1
275×1
Front Squat up to 300×1.
Day three of Knee-gate…
Pretty sure I have a bone bruise. It doesn’t hurt when walking, just weak and gives out randomly when walking. Fun.
Tender to touch?
Since I don’t have a rack position right now ( due to being stupid on the floor press a few weeks back ) I instead did the snatch complex from Tuesday and sprints from today:
170 x 3
180 x 2
185 x 1
180 x 3
185 x 2
190 x 1
185 x 3
190 x 2
195 x 1
Sprints Completed.