WHITEBOARD – 28 August 2014
Workload:
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%)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. 6×50 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: Only progress to these percentages if you have felt good. If not, use loads two week’s ago.
Notice 6 sprints to finish.
74-79-84
79-84-89
bonus at 92
bonus at 97. with an awesome split push press instead of jerk. darn
sprints. only 4 to finish
no prehab.
Did last weeks Sprints. Skipped the Cleans due to still not being able to get a rack position w/o pain.
prehab check.