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.  

 

 

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Comments
5 Responses to “WHITEBOARD – 14 August 2014”
  1. Dara says:

    70#;74#;79#
    74#; 79#;84#
    79#

    sprints
    prehab. my lower back released enough to let me do one hold RXd

  2. 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.

  3. dedikdrfc says:

    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.

  4. Kevin Olds says:

    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.

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