WHITEBOARD – 21 August 2014


A1. Perform the following wave cycle:  

2 Clean & Jerks (78%)
1 Cleans + 1 Front Squat+ 1 Jerk (83%)
1 Clean & Jerk (88%)

2 Clean & Jerks (83%)
1 Cleans + 1 Front Squat+ 1 Jerk (88%)
1 Clean & Jerk (93%)


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:

4 Rounds of:
12 Weighted Shoulder Dislocates (5/2.5lbs)
24s Hollow Hold (No ROCK, Just the Hold)

Notes: Heavier this go around.  Last week’s second wave is this week’s first.  Only progress to these percentages if you have felt good.  If not, use last week’s.

Notice 4 rounds for the pre-hab work.



2 Responses to “WHITEBOARD – 21 August 2014”
  1. Dara says:

    Multiple biological systems issues this morning so:
    clean and jerk
    Then a bonus at 91
    Then another bonus at 95, which is my working max for this cycle

    Then I went home. Personal growth. I can sprint tomorrow

  2. dedikdrfc says:

    Clean and Jerk waves:
    Bonus attempts: 265 – 280 pr attempt fail on clean – 280 pr attempt fail on jerk. So close. It’s there and I will hit that in the near future.

    Skipped sprints because of rugby practice tonight.

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